Insomnia is very often defined in the report of an individual having difficulty sleeping . In recent times, it has become apparent that insomnia symptoms have increased dramatically around the world.
Are you having a hard time falling asleep or staying asleep? Are you waking up in the middle of the morning feeling wide awake? Below you can identify what type of insomnia you suffer from in your case.
What are the different types of insomnia
Insomnia can be classified as transient, acute, or chronic.
- The transient insomnia lasts less than a week. It can be caused by another disorder, by changes in the sleeping environment, by sleep time, severe depression , or by stress. Its consequences, drowsiness and psychomotor performance. they are similar to sleep deprivation .
- The acute insomnia is the inability to consistently sleep well for a period of less than one month.
- The chronic insomnia lasts more than a month. It can be caused by another disorder, or it can be a primary disorder. Its effects may vary depending on its causes. These can include muscle fatigue, hallucinations, and / or mental fatigue. Some people living with this disorder see things as happening in slow motion, in which moving objects seem to blend in. It can cause double vision.
What can be some of the causes of insomnia?
- The use of stimulants , including certain medications, herbs , caffeine, nicotine, amphetamines, among others can cause insomnia .
- Pain – An injury or condition that causes pain can prevent an individual from finding a comfortable position in which to fall asleep, and may also cause them to wake up.
- The hormonal changes such as those that precede menstruation and during menopause.
- Life events such as fear , stress, anxiety , emotional or mental tension, work problems, financial stress, the birth of a child, and bereavement.
- Mental disorders such as bipolar disorder , clinical depression, generalized anxiety disorder, post-traumatic stress disorder, schizophrenia, obsessive-compulsive disorder, dementia, or excessive alcohol use.
- Certain neurological disorders, brain injuries, or a history of traumatic brain injury
Medical conditions such as hyperthyroidism and rheumatoid arthritis
- The abuse of prescription or non-prescription sleeping pills can cause rebound insomnia, as well as noise in the environment or environment where we live.
Side effects of chronic insomnia
The effects of insomnia on the body are very noticeable, causing a state known as physical lethargy . Generally, people complain that they lack physical energy and are physically more tired than people who get a normal night’s sleep.
Psychological changes: You may notice that you are not able to think clearly as you used to do before. Insomniacs are generally not able to obtain adequate REM (Rapid Eyes movements) in sleep (which helps to refresh the brain). You may be more irritable than usual and you may feel stressed , anxious, and / or depressed during the day.
Negative personality – You may notice that as your insomnia becomes more severe, you become unhappy about changes in your personality. many people who are insomniac are more irritable, angry, and have mood swings more often than people who get a good night’s sleep.
Behavior changes – you may develop less productive behavior patterns and feel much less motivated to do simple tasks. Most people experience some changes in their ability to do their jobs productively.
Natural remedies for insomnia.
Have you ever tried any natural remedy for insomnia? Most of them work surprisingly well, and many are actually free. You don’t even need to go to the store to buy a supplement to help you sleep better. However, you will have to take the time to do some work on yourself, changing old habits and integrating new healthy habits.
Simply close your eyes for at least 20 minutes and imagining yourself relaxed will help you relax physically. You can help yourself by playing some relaxing music, ambient, nature sounds, or white noise during this process, but those details are yours. I visualize every day and always feel relaxed afterwards. It will certainly help you fall asleep faster if you suffer from insomnia.
2. Exercises for the Heart
If you do a hard cardio session for at least 1 hour a day, you will burn the energy that is normally bottled up inside you when you go to bed. Cardiovascular exercise is one of the natural remedies that the elite use for insomnia, in children as well as in adults. Almost anyone can do some form of cardio – whether it’s playing soccer, running, rollerblading, or doing a hard-body workout at the beach. If you burn calories and tire your body, you will be too tired to be awake.
3. Eliminating things from your diet
Many natural remedies for insomnia in adults and children can be achieved with a healthy diet. Eating healthy foods will give your brain vital nutrients and what is needed to help you fall asleep at night. If you are going to load up on caffeine and alcohol constantly, you will likely have to struggle with insomnia. Cut out unhealthy foods, drinks, and medications and you’ll get better – but the improvement won’t be overnight, it may take a few months, but it will be well worth it.
4. Stay away from drugs and alcohol
If you are able to stay away from things like tobacco and alcohol, this is probably the best way to cure insomnia symptoms quickly. If you are in college and you feel like you must be enjoying these substances, think about the damage they are doing to your body. Then ask yourself if you want to go through with the damage. Believe it or not, there are a ton of people who don’t drink or do drugs all over campus, if you look around you.
5. Avoid caffeine
Many people drink caffeinated beverages such as soda, coffee, and energy drinks late at night and wonder why they have insomnia. Use common sense and stay away from these kinds of things if you want to get a better night’s sleep. It is recommended to stay away from these products completely, just remove them from your diet and see if they make a difference after a couple of weeks.
6. Treat Melatonin
This is without a doubt the best home remedy for insomnia. Melatonin is a natural compound supplement that can help cure your insomnia. When the sleep cycle goes out of its natural course, it becomes melatonin deficient when it is time to go to bed – this results in insomniac tendencies. Try taking some melatonin supplements to see if they help you get a more restful sleep.
7. Herb valerian
This is a less common herbal insomnia solution that people use to help them sleep. Some people take it, while others do not find it to be effective. The easiest way to find out if it works or not is to give it a try.
For expert advice, find a natural herbalist in your area. They will be able to adapt to the specific requirements of your circumstances. It is also important to understand any risks created from mixing herbs and medicines.
8. Hot baths or showers
Taking a hot bath or shower will allow your body to relax. Hot water relaxes muscles, joints, and this in turn helps calm your thoughts that keep you awake and unable to sleep. Going into a hot tub and / or sauna this would likely have a very similar effect.
9. Hot milk
Drinking warm milk before going to bed may help you fall asleep. Scientists think it might have something to do with tryptophan that is naturally released in the body. Since milk is readily available to most people, this is a very easy remedy to try.
10. Read a book before bed
Probably the easiest natural cure for insomnia is to simply open a book and read. Not only is it going to make you smarter, it is actually going to change your brain waves in a slower pattern. As you get caught up in what you are reading, your mind will shift to a slower brain wave state. Compared to browsing the Internet or talking on the phone (which will keep you awake), reading helps many people start to feel sleepy.
11. Avoid the computer
The best thing you can do for yourself before bed is to turn off your computer if it is distracting you. Do you normally surf the Internet before going to bed? If so, you’re going to stay that way for a longer time.
12. Turn off the mobile phone
Cell phones are nothing more than a distraction when you are trying to fall asleep. If you take the time to turn off your phone, you won’t be too busy texting late at night. Don’t take calls after a certain amount of time so that you can take a break from talking.
13. Turn off the TV
A lot of people watch television before going to sleep. Based on my own experience, I know that watching an entertaining show or movie can keep me going for much longer than expected. Turning off the television will help you minimize distractions so you can fall asleep.
14. Listen to relaxing music
Relaxing music or self-hypnosis tapes work great when you’re trying to get some sleep. Music can give you the possibility to relax your body and calm your mind, you need to find the ideal music for you and for that moment, depending on the time of day and your own needs. The most common option is the sound of the strings or the piano, and accompany it with the sound of nature or the sea.