Why You Might Have Sleeping Issues
Sleep deprivation is a common modern-day disease that inflicts millions of people across the US (30-40 percent of Americans). People who do not get 7-9 hours of sleep every night will experience mental and physical side effects, such as impaired decision making, fatigue, exhaustion, depression and even weight gain. If you are one of the many people who suffer from chronic insomnia, these are the most common reasons that may be behind it:
There are several medical problems that lead to insomnia, and may be causing you to have sleepless nights:
- Phycological problems: anxiety disorders, depression, bipolar disorder, or psychotic disorders
- Physical problems: chronic fatigue syndrome, acid-reflux disease (GERD), sleep apnea, hyperthyroidism, chronic fatigue syndrome, chronic pain and more.
- Hormonal imbalance
There are several groups of medications that may cause you to suffer from insomnia, such as: statins, corticosteroids, SSRI antidepressants, ARBs (angiotensin II-receptor blockers), alpha blockers, beta blockers, glucosamine/chondroitin, second generation (non-sedating) H1 agonists, cholinesterase inhibitors, ACE inhibitors.
We live in a high-stimulus environment in the 21st century, and several environmental factors can lead to sleep problems:
- Light emitted from phones, screens and electronic devices
- Too much stimulants before bedtime (TV, exercise, heavy meals) and poor sleeping habits
What Can You Do About It?
If you and your doctor have ruled out medical conditions that may be the cause of your insomnia, you can treat the condition yourself in one of the following ways:
Adhere to regular bedtime – go to sleep and wake at the same time every night and day.
Exercise on a regular basis – try to be physically active several times a week to balance out your body and help it be prepared for bedtime.
Meditate – if you suffer from anxiety and often feel stressed, meditation can do wonders to your insomnia and help you relax in a great way.
Do not eat before bedtime – big meals before bedtime could mean trouble, so try to avoid them for at least two hours before you go to sleep.
Make yourself a bedtime ritual – before you go to bed, make yourself a nightly ritual that will help your body and mind relax; take a warm shower, read a good book or a magazine and do whatever else that makes you feel calm.
Avoid screens – phone screens and other screens emit a light that messes up your body's cycle and prevents you from falling asleep. To make sure your brain realizes that it’s nighttime and that it needs to prepare for sleep, avoid any type of screen at least half an hour before you go to bed.
Take sleeping pills – many people today choose to take sleeping pills to help them have a good night's sleep and avoid insomnia. Sleeping pills that contain natural herb combinations, or natural hormones, such as Melatonin, help millions of people sleep better, and they can help you too.
Insomnia can put a lot of strain on your body and mind, and it's important to find out what causes it, and also how you can have a good night's sleep for a better life.