Insomnia is a condition when a person finds it hard to sleep during the time when he or she used to sleep well. Being mostly a stress-related issue, insomnia occurrence is growing quite in proportion to the increasing severity and intensity of stress factors imposed on us by life.
Why it is so bad
Insomnia is a more serious problem than some people think (most likely, they haven’t suffered it so far!) Imagine yourself struggling to sleep nearly all night long in vain and having to meet a handful of deadlines during the day. If you have had a sleepless night, there is little chance that your brain will work properly during the day. You will feel extremely fatigued, drowsy, and agitated. If you fail to stop this, you will become a medley of aches and pains much sooner than you expect!
What makes things even worse is that many people choose to boost their brain and body with and energy drinks during the day. The effect of these is quite brief, and consequences can be grave!
Apart from stress, insomnia can result from improper time management during the day. Also, insomnia can signify health issues, both physical and mental, such as diabetes, renal issues, hyperthyroidism, depression, indigestion, etc. Finally, it comes as a side effect of some drugs.
What should I do about it?
So, are there effective ways of dealing with the problem? Yes, absolutely. All you need to know is what exactly has robbed you of sleep. Sometimes, it takes a bit of research to pinpoint the cause of poor sleep. Please, try the following measures for some time and see how they are going to work.
If you are dealing with a stress-induced case of insomnia, there are quite a number of things that you can do. First, do your uttermost to eliminate stress factor. Refer to appropriate time management techniques, which can help you carry out your jobs in time and prevent you from rushing.
Soothe your bedroom environment
This is one of key points. Please, make confine your activities in this room to sleeping, resting and sex. Do not use it as an office. Use curtains or window shutters to block any excess light from the street. If necessary, renovate your bedroom and create a calming interior by choosing wallpaper of a soothing color. Make sure your furniture complements the color pattern. Put clocks out of your view, so that you won’t count minutes during your next onrush of sleeplessness. Bedroom is a place where you can do some peaceful and meditative businesses like reading, meditating, knitting, etc.
No tossing and turning!
If you realize you cannot sleep right now, do not force it. Get up and do something: read a book, listen to a calm tune, meditate, have a cup of herbal tea. Some people suggest taking a piece of paper and a pen and writing down some thoughts, ideas, or a story.
Eat on time and relax!
Relaxation techniques like yoga, deep breathing and, again, meditation, can relieve tension, which is oftentimes the main cause of poor sleep. Although these techniques require practice, it is really worth it. By the way, you can use your sleepless breaks to practice. It is advisable to consult an expert and attend classes.
Do not exercise, eat or drink before sleep. Physical activity before bedtime can result in overstimulation of muscles, the effect of which will continue well into the night and kill your sleep. Eating and drinking will keep your digestive system working during the night and keep you awaken. Heavy and spicy foods are very bad for your sleep!
What if it does not work?
If what you have just read is of little help, it is time to see a doctor. Because insomnia can be a symptom of many serious illnesses, you need an examination. Pills are not the best option: it is possible to take them occasionally. Therapeutic methods (behavioral-cognitive therapy) have proved to be a lot more effective.