Are you up late at night? This is how you prevent insomnia

Regular sleep for about 6-8 hours a day is essential for the effective functioning of the human body and mind. However, many people report problems they face while falling asleep.

There could be many reasons for sleeplessness, and there are various ways of preventing insomnia. However, when the problem persists for a more extended period, and the effects start showing on health, it’s time to consult a doctor.

Sleeplessness: the problem of our times!

Going to bed at 10 PM and unable to fall asleep for hours and waiting tirelessly for sleep to come? If that’s the case, you might be suffering from the early stages of insomnia. But unfortunately, people at large ignore how vital sleep is to their well-being.

Especially in the digital world, where on an average, a human being spends 8-10 hours in front of a screen, falling asleep on time becomes even more difficult. Being in front of a screen for long hours dries up the eyes, which results in headaches, puffy eyes, and uneasiness in falling asleep. 

People around the world have proposed various issues they face while getting a goodnight sleep. Experts have suggested reasons for the trouble they could be facing and how they could be tackled. 

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• Difficulty in falling asleep even when physically exhausted: People often complain that they find it difficult to sleep even after a long day. Experts have suggested that overwork can cause anxiety and stress at the end of the day, hindering the mind from feeling relaxed. As a result, the “fight or flight” branch of the nervous system gets activated and makes the mind excessively alert.

• Sometimes insomnia could be genetic: Experts have suggested that if both or even one parent has insomnia, there is a probability that the offspring might also have similar issues with sleep. There is a genetic basis that determines whether the person is a night owl or a morning person. Additionally, genes play a similar role in deciding how much time a person spends in different stages of sleep.

• Gender is significant to sleep patterns: Many studies have showcased that women are about 40% more likely to suffer from insomnia than men. In addition, women suffer from a higher rate of depression and anxiety. Additionally, women’s reproductive cycle also influences their sleeping schedule; for example, during menstruation, pregnancy and menopause, many women face difficulty in seeping.

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There are simple things that people with difficulty in sleeping can practice daily. However, if insomnia gets too much, it’s time to visit the doctor. Until the situation is not out of control, a few home remedies and being mindful of daily activities can help people relieve sleeplessness.

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• There is a perfect room temperature: Studies have disclosed that falling asleep is more accessible at a cool temperature. Thus, the most optimal temperature for falling asleep at ease is about 60-68 degrees Fahrenheit.

• Practice relaxation techniques: The mind needs to calm down for the body to get healthy sleep. There are times when the mind doesn’t ease out, in such cases practising relaxation techniques may help. Practising breathing exercises, guided meditation, listening to sleep meditation will relax the brain.

• Avoid naps during the day: If someone already has insomnia, they should avoid taking naps so that they can feel sleepy at their bedtime. However, if the person does not have insomnia, naps are beneficial, but that’s not the case with people who suffer from sleeplessness.

• Make sure there is no extra sound or snoring: Sometimes, the problem of falling asleep also arises because of partners who snore; if you find it hard to sleep because your partner snores, you should ask them to see a doctor. If nothing works out, you might have to sleep in a different room because healthy sleep is essential for a healthy life!

• Consult a doctor if insomnia persists: There could be n number of reasons that would cause difficulty in sleeping. However, healthy sleep is essential for a healthy heart, building immunity, keeping the mind sane, and rejuvenating the body. So, if home remedies and relaxation techniques are not working, it’s time for you to see a doctor.

Bottom line

The pandemic has stimulated more cases of insomnia; people around the world are complaining of sleepless nights. Excessive anxiety, stress, loneliness, etc., are the leading causes why the young generation finds it hard to get an efficient sleep. However, being mindful of how many hours of sleep people are getting in a day and keeping track of daily activities would help build longevity.