Say Goodbye to Insomnia: Achieve Deep Sleep
Insomnia is one of the most prevalent sleep disorders, with millions of sufferers throughout the globe. Although it ranges from difficulty initiating sleep, maintaining it or getting out of bed early and cannot get back to sleep again. Resting is impaired and it gives rise to a lot of health complications such as fatigue, and mood swings that would hinder the efficiency of an individual. Fortunately, there are available treatment programs and useful measures to get over the problem of insomnia and to build up the quality of night rest.
Understanding Insomnia
Insomnia may be defined as the short term or acute type or the long term or chronic type. Primary insomnia is usually considered when there is difficulty in initiating sleep that is caused by stress, a major life transition, or jet lag and transient insomnia resolves on its own most of the time. Thus, chronic insomnia, which occurs at least once a week for a month and sometimes needs specific treatment.
Common causes of insomnia include:
- Stress and anxiety
- Irregular sleep schedules
- Poor sleep hygiene
- Health needs such as chronic pain, or asthma.
- Schizophrenic disorders for example, and depression.
- Processing caffeine or nicotine or some other kind of stimulant
This constitutes the reason why the cause of insomnia needs to be understood so that the right treatment can be given.
Most helpful therapies to treat Insomnia
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy for Insomnia is a type of therapy that includes psychological treatments such as cognitive behaviour therapy for insomnia.
CBT-I is a manualised, evidence based treatment as recommended for insomnias. It assists a person to recognize areas of thoughts or behaviours that are unconstructive for sleeping and to change them with more constructive ones. Key components of CBT-I include:
Sleep restriction therapy: In essence, reducing the amount of time spent in bed equates to equating actual sleep time which will help in building an enhanced sleep demand.
Stimulus control therapy: Limiting waking activities in the bedroom, which includes watching TV or using the smartphone while in bed.
Cognitive restructuring: Changing the distorted ideas about sleep for more appropriate and constructive ones.
Sleep Hygiene Practices
Increasing sleep quality specifically referred to as sleep hygiene is among the most effective and easiest things that can be done. Here are some tips:
Maintain a consistent sleep schedule: Sleep in a regular fashion more specifically going to sleep and waking up at the same time and it does not matter if it is on the week end or not.
Create a bedtime routine: Avoid TV, video games or bright light use before going to bed.
Optimize your sleep environment: Make sure the bedroom is free of noise, light and heat, and use good quality bed and pillows.
Limit exposure to screens: Limit use of blue light emitting gadgets at least one hour before going to bed.
Avoid stimulants: Restrict the use of caffeine containing products and nicotine and limit alcohol drinking particularly in the night.
Relaxation Techniques
Many people suffer from stress and anxiety, which to a large extent lead to insomnia. The use of counting and deep breathing can also relieve stress, tension and make the body ready for sleep. Some effective techniques include:
Meditation: Attention awareness aids in self- and environmental focus and decreases such thinking.
Progressive muscle relaxation: The conscious systematic process of relaxing the body by tightening and relaxing the different muscles in the body.
Deep breathing exercises: Breathing exercises mean for the body to teach that it is time to calm down from a stressful event, the breathing has to be slow and deep.
Natural Remedies and Supplements
Some of the natural products and vitamins are helpful for sleep. They are mostly safe but it is always wise to seek the advice of a doctor before taking in any new supplement into your body. Popular options include:
Melatonin: A substance, secreted in the pineal gland, which influences the sleep- wake cycle and useful for jet lag or shift work time schedules.
Valerian root: Valerian root which is known to have a soothing influence may help individuals with sleeping disorders have better nights sleep.
Chamomile: Drinking chamomile tea may help one relax before sleep, and therefore he or she may sleep better.
Lifestyle Adjustments
Minimally doing this may go a long way in improving sleep quality. Consider these adjustments:
Regular exercise: Perform some exercise during the day but will avoid intense exercises a few hours to the time of sleeping.
Healthy diet: Take healthy meals, and reduce the intake of bulky rich and spicy dietary plans in the evening.
Daylight exposure: It is also advisable that you take time and sit under direct sunlight in order to maximize the body’s circadian rhythm.
Limit naps: In case you take a nap, ensure it does not exceed 30 minutes, and avoid taking your nap in the evening.
When one is in need of professional help:
These treatments should alone help one cope with the problem, but if the insomnia continues it will be necessary to consult a physician. A healthcare provider or sleep specialist can assess your situation and recommend additional interventions, such as:
Medications: Z Drugs are used in the short term sometimes for severe insomnia but are best used with care.
Sleep studies: Sleep study can detect causes of insomnia with underlying conditions such as sleep apnea or restless leg syndrome.
Conclusion
It is therefore important to note that the quality of your sleep should be enhanced at all costs. Through determining the causes of insomnia, and trying successful treatments such as CBT-I, good sleep hygiene, relaxation techniques and changes to behaviours it is possible to get a better night’s sleep and positively alter aspects of life. In the event that the above mentioned self-help measures do not adequately cover your sleep problems, do not shy off from consulting a health care provider.
As you can see, day to day effort and taking the initiative to approach the problem head on can go a long way towards eliminating insomnia and getting the quality of sleep that will rejuvenate your body and mind.
