Insomnia? Tips To Sleep Better Naturally – Sleep Hygiene

Many adults suffer from insomnia at some point in their lives, but some people have chronic insomnia, which can last for a much longer period of time than normal.

Insomnia can also be a secondary disorder caused by other reasons, such as illness or misuse of medications.

What is insomnia?

Insomnia is a persistent disorder that affects people’s ability to get to sleep or even to stay asleep for much of the night. People with insomnia often start the day feeling tired, have mood problems, lack energy, and see their performance at work or school impaired because of this disorder. The quality of life of the person, in general, tends to be compromised by insomnia.

Most common causes of insomnia

Anxiety

More serious anxiety disorders (post-traumatic stress disorder) and daily anxiety often disrupt our sleep. Worrying about how hard it is for you to sleep can also lead to insomnia more easily. Check out our article on anxiety: Disease or Global Plague of the 21st century?

Stress

The concerns about health, money , family, studies and work, can make your mind is active at night, and it will be harder to fall asleep quickly. Situations that cause great emotional tension, such as losing a job, getting divorced, illnesses or the death of loved ones, are usually the main causes that will cause insomnia.

Depression

Depressed people tend to sleep more than normal, but it also happens that they simply cannot sleep. So we can say that insomnia is common in cases of depression.

Medical conditions

The chronic pain , difficulty breathing or frequent urination can lead to insomnia. Some examples of conditions associated with insomnia are:

• Alzheimer disease
• Parkinson’s disease
• AVC (Cerebral Vascular Accident)
• Thyroid disorders
• Gastroesophageal reflux disease
• Lung disease
• Heart failure
• Cancer
• Arthritis

Changes in working hours or in the environment

Shift changes and travel can cause a change in the “biological clock” and in our heart rate, changing normal sleep times.

Medicines

A large number of medications can interfere with a person’s ability to stay asleep or fall asleep, including allergies, medications to control blood pressure, corticosteroids, and stimulants. Other types of medicines that contain stimulants and caffeine that can cause insomnia symptoms.

Bad sleep habits

Having bad habits at bedtime are also one of the main causes of insomnia. The most common problems are, for example, doing stimulating activities before going to sleep, falling asleep at different times during the day, watching television, tablets, mobiles with backlit screens, and trying to fall asleep in appropriate places.

Caffeine, nicotine, and alcohol

Coffee, tea, soft drinks and other products that have caffeine are stimulating drinks that we all know and all too common in our lives . It cannot be said that their consumption should be prohibited and it is not even directly related to insomnia, but they are surely a trigger for suffering insomnia.

Alcohol , although it has effects that produce drowsiness but unfortunately prevent us from entering the deep phases of sleep and make us wake up several times during the night and wake up the next day much more tired. Tobacco contains nicotine and other substances that are stimulants and can cause insomnia, and if we add to this nighttime consumption, that is to say after 4:00 p.m., coffee will cause difficulties in falling asleep.

Eating too late

It is recommended that you eat a light snack before going to bed, because overeating can cause you to feel physical discomfort when you go to bed , which can make it difficult to get to sleep. Many people suffer from heartburn and reflux, problems that also disrupt sleep. If you have gastroesophageal reflux: all causes, symptoms, pharmacological and natural treatments as well as how to prevent it

Age

Older people are more likely to have insomnia over the years. Changes in the environment and noises tend to wake up the elderly more easily than the young. With age, physiological and biological changes make us feel more tired earlier at night and wake up earlier in the morning . But although it seems contradictory, both young and old have the same needs in terms of the overall duration of hours of sleep.

Over time, people tend to be less social and have less physical activity. The daily lack of activities is another cause that causes nighttime insomnia and often makes people end up taking a nap during the day, making it even more difficult to fall asleep at night.

Diseases with pain such as lower back problems, back in general or arthritis, as well as depression, anxiety and stress cause many problems in the chances of falling asleep. Older men often develop an enlarged prostate, which causes the frequent urge to urinate, interrupting sleep. In women, the symptoms of menopause can be equally harmful and prevent us from having a good night’s sleep.

Other disorders, such as restless leg syndrome and sleep apnea , also become more common with age. In addition, as a general rule, the elderly tend to consume a greater amount of drugs than young people, who are more reluctant to their habitual consumption.

Risk factors for having insomnia

Many people can have a frame of insomnia from time to time. However, the risk of insomnia is higher in the following cases:

• Women, mainly due to hormonal changes during the menstrual cycle and menopause . Insomnia is also common with pregnancy, although as a general rule you tend to be more sleepy.
• People over 60 years of age due to changes in sleep patterns and health problems.
• People with a mental health disorder, such as depression, anxiety , bipolar disorder, and post-traumatic stress disorder.
• People under stress . Stressful events can cause temporary insomnia.
• Working nights or taking a lot of trips for work that involve frequent time zone changes.

Insomnia symptoms

The main symptoms of insomnia are:

• Trouble falling asleep at night
• Waking up during the night
• Waking up at dawn
• You don’t feel rested after getting the correct hours of sleep at night
• Daytime fatigue or drowsiness
• Irritability, depression, or anxiety
• Difficulty paying attention
• Loss of concentration on tasks
• Loss of memory in important situations or things
• Increased risk of accidents
• Headaches
• Gastrointestinal disorders
• Persistent worry about not sleeping

A person with insomnia can often take 30 minutes or more to fall asleep and get to sleep for only six hours or less on three nights a week for more than three months.

Seeking medical help

If you have symptoms of insomnia and you feel that your daily activities and your performance at work or school are being damaged, seek a specialist to determine what may be causing the problem and know how it can be treated.

In medical consultation

Among the specialists and medical specialties that can diagnose insomnia are:

• Medical clinic
• Neurologist
• Sleep medicine
• Psychiatry

Prepare for the consultation in order to facilitate the diagnosis and optimize the time. Take him to the specialist:

• A list of all the symptoms and how long you have been suffering from them .
• Your medical history , including any other conditions you have and the medications or supplements you take regularly.

The doctor will likely ask you a series of questions such as the following:

• Have you had trouble sleeping?
• How many hours do you usually sleep at night?
• Is it very easy for you to wake up at night?
• Do you often eat large amounts before bed?
• Do you overuse caffeine, nicotine, or alcohol?
• Have you been or are you recently going through moments of great stress?
• What are your nighttime habits?
• Do you feel tired and unproductive during the day?
• Has the lack of sleep impaired your performance in daily activities, work or education?
• When did the symptoms start?
• Do you use any medication? Which one?
• Have you been diagnosed with any other medical conditions?
• Did you take any steps to alleviate the symptoms? It worked?

The diagnosis of insomnia

In addition to asking us a series of questions, the doctor will examine your sleep patterns and daytime sleepiness . To do this, you may have to keep a sleep diary for a certain period of time and then present it to the doctor.

She will also probably do a physical exam to look for signs of other problems that can cause insomnia.

From time to time, a blood test may be done to check for thyroid problems or other conditions that may be behind the insomnia.

If the cause is unclear, or if you develop signs of another sleep disorder such as sleep apnea or restless leg syndrome, you may need to spend the night in a specialized center to analyze and diagnose sleep disorders. There tests are performed to monitor and record a variety of body activities while the patient sleeps, including brain waves, breathing, heart rate, eye movements, and body movements.

Insomnia treatment

A change in sleep habits and treating the underlying causes of insomnia, such as medical conditions or medications, can restore a healthy sleep pattern in many patients. If these measures don’t work, your doctor may recommend medications to help with relaxation and readjustment of sleep.

Insomnia Medications

The most commonly used drugs for the treatment of insomnia are:

• Cloxazolam
• Midazolam Hydrochloride
• Midazolam

Only a doctor can tell you which is the most appropriate medicine for your case, as well as the correct dosage and duration of treatment. Always strictly follow your doctor’s instructions and never self-medicate. Do not stop the medicine without consulting your doctor first or take it more than once or in quantities greater than prescribed. Always follow the instructions on the package insert included by the manufacturer.

Natural treatments for better sleep, sleep hygiene

Before you resort to drugs, try milder solutions. Natural sleep remedies can be wonderful for the occasional bout of insomnia. However, if the situation persists, it is important that you consult your doctor to indicate a more effective treatment, keep in mind that not all natural treatments work in the same way for everyone , so our recommendation from Bodycarre is that you try one by one until you find the one that best suits your body.

Lavender essential oil

Lavender is relaxing and can help promote sleep in some people with insomnia. It is a non-toxic option. There are lavender sprays that can be sprayed on the pillow, however it is more efficient to use lavender essential oil – put a few drops on your hands before sleeping and take a deep breath. It is a good way to enjoy this relaxing oil.

Magnesium

Magnesium appears to play a key role in regulating sleep cycles. Even a slight deficiency of magnesium in the body can prevent the brain from “calming down” for a peaceful night. Similarly, it can not only help you fall asleep and stay asleep, but it also promotes muscle relaxation. For more information about magnesium, check out this article .

Valerian extract

Use it whenever you feel nervous tension, hyperactivity or inability to relax. Valerian has a mild sedative action, useful to calm a nervous system that is beginning to get out of control . It is one of the first plants thought to calm anxiety and panic attacks.

Lemon balm extract

Lemon balm (also known as lemon balm herb) is sedative, eupeptic, and has spasmolytic action. It helps in the treatment of cases of insomnia, depression and nervous tension.

5 HTP 5-hydroxytryptophanone

5HTP, or 5-hydroxytryptophan is a natural amino acid extracted from the seeds of an African legume (Griffonia simplicifolia). It is a precursor of the neurotransmitter serotonin and participates in the metabolism of tryptophan. Helps in the treatment of sleep disorders, anxiety and depression; as well as to improve the mood.

If you want to try it, we leave you where to buy it.

Melatonin

Melatonin is a hormone produced by the brain that helps a person fall asleep, especially at night. In general, the production of melatonin, which occurs in the pineal gland, decreases with aging. So sleep disorders are more common in adults or the elderly.

Melatonin supplements are very cheap and widely used in North American or European countries. So if you decide on this supplement, you will need to go to pharmacies or online stores like Amazon to have it as soon as possible, we leave you the most recommended:

• Pure melatonin. 90 capsules, natural product to fall asleep. 1.5 mg per capsule (90).
• Melatonin 90 tablets from Soria Natural.
• Balances Melatonin – 9.37 gr
• SUBLINGUAL MELATONIN. Guaranteed purity greater than 99%, 1.9mg / 120 tablets. With stevia. Regulator of the biological clock and sleep disorders. Made in France.
• Pure Melatonin 60 Capsule Comp.
• Melatonin Travel 90 Tablets by Mgdose.

L-theanine

L-theanine is an amino acid found in green tea leaves . It is a well-known anti-anxiety supplement, with proven relaxation benefits. It induces natural sleep and improves its quality. It is also known to generate and regulate alpha waves in the brain. Unlike beta waves, these electrical impulses are produced in the mind during periods of deep relaxation.

Green tea can be easily found in any food sales area, both small and large, matcha is more complicated if you live outside of Argentina. If you prefer to buy it online, we leave you a list with the most recommended:

• Organic Green Tea – 200 tablets of 400 mg
• Hornimans – Green Tea – Pure – 100 sachets
• Matcha Green Tea Powder – Powerful Organic Japanese Culinary Grade Antioxidant – 4 oz.
• Ambivitalis – Matcha Organic balanced green tea powder, 100 gr. in a zip-lock bag

All types of green tea and their different varieties can be found at this link .

God tea

E l tea tree coral (Mulungu) is an excellent remedy to calm things down. This medicinal plant has calming properties that help people suffering from insomnia or anxiety to relax. The coral tree is used to treat emotional states such as hysteria, insomnia, neurosis, anxiety, agitation, depression, panic attacks, and obsessive compulsive disorder.

Basic tips to improve sleep, sleep hygiene method

No matter what your age is, always keep in mind that insomnia has a solution. The key to treating the disorder is precisely adjusting your routine during the day and when you go to bed. Good bedtime habits help restore healthy sleep. Check out these basic tips:

• Exercise and be active . Physical activity helps promote a good night’s sleep.
• Check your medications . If you take medication regularly, consult your doctor to see if they may be contributing to your insomnia. Also, check the labels of retail products to see if they contain caffeine or other stimulants.
• Avoid naps during the day . Naps spread throughout the day can make it difficult for you to fall asleep at night. If you take a nap, make sure it’s no more than 30 minutes and doesn’t do it after three in the afternoon.
• Avoid or limit caffeine and alcohol consumption . Cut the use of nicotine. These substances are stimulants and can make falling asleep more difficult.
• If you feel pain, try using pain relievers . Being comfortable and relaxed is essential to enjoy a good night.
• Regulate your biological clock : establish a fixed time to sleep and wake up taking into account the number of hours you need to rest.

At bedtime

• Avoid large meals and drinks before going to bed.
• Avoid TV in the bedroom, use of computers, video games, cell phones, or other self-illuminated screens before going to bed, as light can interfere with the sleep cycle.
• Make your bedroom a comfortable and suitable environment for sleep. Close the door, turn off the lights, keep the temperature comfortable, and lie down comfortably.
• Hide clocks in the bedroom so you don’t have to constantly worry about the time.
• The most important thing is to relax. A hot bath, gentle exercises, and relaxing music can help.

Insomnia Side Effects

Sleep is as important to health as a healthy diet and regular exercise . Whatever the reason for sleep loss, insomnia can affect and damage your physical and mental health. People with insomnia have a lower quality of life compared to those who sleep well. Complications of insomnia can include:

• Poor performance at work or school
• Slower reflection and reaction time, accompanied by an increased risk of accidents
• Psychiatric problems such as depression or anxiety disorder
• Being overweight or obese
• Irritability
• Increased risk of long-term illnesses, such as hypertension, heart disease, and diabetes
• Substance abuse such as tobacco, alcohol, caffeine, and other drugs

Sleep needs of each person

When you have good sleep habits, you will be perfectly able to sleep well, quietly, and adequately. See a doctor if you have chronic insomnia.

It is important to keep in mind that people have different needs for sleep. Some are fine with just four hours of sleep a night, while others only do well with 10-11 hours. The average, however, is usually 6 to 8 hours of sleep a day.

Sleep needs also change with age, so listen to your body’s signals and don’t try to sleep more or less than is refreshing for you.

Good habits to prevent insomnia

Maintaining good sleep habits is the main and only way to prevent insomnia . Some triggering disorders, such as traumatic and stressful events, however, cannot be avoided. In either case, consult a sleep specialist and psychiatrist to learn how to deal with sleep maintenance.