Insomnia is one of the most common sleep disorders in many people. Nowadays, many people suffer from insomnia. Maybe you are one of them. If so, this is for you.
Here I am going to tell you the main causes of insomnia and how you can get rid of it.
What is insomnia?
Insomnia simply means lack of sleep. People with insomnia find it very difficult to fall asleep. And even if they sleep, they will never get much deep sleep.
They also tend to wake up frequently from sleep. Normally, a human needs 6 to 8 hours of sleep every day. It is essential to your overall health. If you don’t get much sleep, you will sick soon.
You have to treat insomnia properly otherwise, it will cause a lot of health problems to you. Let us now examine what is the main cause of insomnia.
The Main Cause of Insomnia
- Sleep breathing problems or sleep apnea
- Drinking lots of coffins
- Excessive Alcohol Intake
- Fear, Anxiety, and Stress
- Stopping the Use of Certain Medicines
- Restless Leg syndrome
- Period Limb Movement Disorder
- Poor Sleep Hygiene
Sleep breathing problems or sleep apnea
It will happen several times in sleep. So, this will lead to insomnia in the future. So, if you have sleep apnea, then you have to take treatment for it at first. You can get rid of insomnia with that.
Drinking lots of coffins
Drinking lots of coffee will cause sleepless nights for you. Many of us are addicted to caffeine. That’s the worst thing. You need to avoid or limit drinking coffee. Otherwise, you have the eligibility for insomnia and all other sleep disorders.
Especially, you need to stop drinking coffee at least 4 to 5 hours before sleep. That’s a good idea to get enough sleep at night. Replace water with coffee. Water gives you energy and keeps your body hydrated.
Excessive Alcohol Intake
Drinking alcohol is another cause of insomnia. Studies show 10% of US adults are addicted to alcohol. Alcohol takes control of your body and mind. It ruins your sleep as well.
Medical experts say drinking alcohol at a moderate level is does not affect your sleep much. But there is a chance to you become an alcoholic. So this is my opinion, don’t drink a small drop of alcohol.
Fear, Anxiety, and Stress
Both three are interconnected. If you have fear, it will cause anxiety, anxiety will lead to stressful conditions and, it will end in insomnia. We are human beings. You will face so many problems and bad situations in your life.
But, you need to take control of your emotions. So, you need to learn how to cope with anxiety and stress. Otherwise, you will face so many problems like insomnia.
If you facing difficulty falling asleep, then you may have hyperthyroidism. Hyperthyroidism is a health condition that high production of thyroid hormones. You need thyroid hormones but, when it goes out of the limit, it is called hyperthyroidism.
So many people have several sleep disorders like insomnia but they don’t know what is the exact reason for this. Hyperthyroidism is the common cause of insomnia in many people. So if you have sleep disorders, you have to check your thyroid level.
Stopping the Use of Certain Medicines
When you stop taking some medicines that regularly consuming, it will affect your sleep quality and duration. Medicines for alcohol addiction, some pain relievers, anti-anxiety medicines are one of them.
So, if you are taking any one of the medicines for a long time, then if you stop taking the medicines fast it will cause insomnia and other sleep disorders.
So try to stop the medicines slowly and step by step. Make sure to consult your physician before taking any action.
Restless Leg Syndrome
This is one of the common sleep disorders among people. As the name of it, people who have restless leg syndrome have pain and numbness in their legs.
So they tend to move their legs urgently. This will happen when they go to sleep. So, they can’t sleep because of this problem.
When you don’t treat restless leg syndrome for a long period it will lead to insomnia. So make sure to consult a physician and take the required medications.
Period Limb Movement Disorder
Period limb movement disorder is the next cause of insomnia. It is just like restless leg syndrome only has some differences. In this case, people also move their legs but, they don’t know about it.
PLMD reduces the quality of your sleep. So, you get more sleep during the day. You will lose your night’s sleep as this process continues. Finally, it will reach insomnia.
Poor Sleep Hygiene
Hygiene is important to us. It is also important for the quality of sleep. You need to cleanse your body, mind, and bedroom before going to bed.
A warm bath helps to cleanse your body. So try to take a bath before going to bed. Clean your bed and room and, avoid things that distracting your sleep from your room like, mobile phones, tablets, etc.
Doing meditation for 10 to 15 minutes can help calm your mind. So meditate before going to sleep. If you doing these things you will get away better sleep.
How can I improve my deep sleep?
- Wake up early
- Exercise at morning
- Take a Warm Bath Before Sleep
- Stay Away from Mobile, TV, Computer
Wake up early
Waking up in the early morning helps you to fall asleep at night very easily and get more deep sleep. So try to wake up in the morning as early as possible.
Exercise at morning
Doing exercises in the morning helps to improve your night sleep. If you are health enthusiastic, then the best time for exercise is early morning. If you are now doing exercises in the evening, try to do it morning and avoid hard exercise after the evening.
Doing meditation every day helps to improve mental strength and helps you to cope with anxiety and stress. Also, it will give you a calm and peaceful mind and good deep sleep.
Take a Warm Bath Before Sleep
Bathing before sleep gives you a good deep sleep. Bathing cleanses and cools your body and mind as well. So bathing before sleep is a good idea to improve your sleep quality.
Stay Away from Mobile, TV, Computer
You have to stop using your mobile phone, TV, Computer, etc at least one or two hours before sleep. Otherwise, you will never get good deep sleep ever. That light also damages your vision. So, stay away from it or use eye protection glasses.
How much deep sleep is enough?
You need at least 1 to 3 hours of deep sleep. Studies show that you will get 1 to 2 hours of deep sleep from 7 to 8 hours of sleep. So make sure you sleep every day at least 8 hours.
The Bottom Line
Insomnia is one of the most common sleep disorders that affected many people. Many of us suffer from insomnia for a long period. Many of them don’t even know the causes of it.
Because of that, I decided to write this blog about the main cause of insomnia. I believe this blog will help you to understand the exact causes of insomnia.
I have one question for you, which one of the causes mentioned above has in you?
Post your answer in the comment section.