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Dealing with insomnia

Losalini Vuki
Thursday, April 13, 2017

NO matter how tired you are, do you struggle to sleep? And do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock?

On a rare night when you actually crawl into bed at a decent hour, you stare at the ceiling, eyes wide open, mind racing! Insomnia is a very common problem that takes a toll on your energy, mood, and ability to function during the day. Website helpguide.org has more than tips. It has the types of insomnia, it's causes, tips to improve your sleeping habits, things to avoid before bed and many more!

Below are informations and tips that might come in handy!

Psychological and medical causes of insomnia

Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma. Treating these underlying problems is essential to resolving your insomnia.

Medical problems or illness — many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a common cause of insomnia.

Sleep disorders — insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disorders, including sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work.

Things to avoid before bed:

Drinking too much liquids in the evening

nWaking up at night to go to the bathroom becomes a bigger problem as we age. By not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed, you can reduce the frequency you'll wake up to go during the night.

Alcohol before bed

nWhile a nightcap may help you to relax and fall asleep, it interferes with your sleep cycle once you're out, causing you to wake up during the night.

Big meals at night

nTry to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn which can wake you during the night.

What to do when you wake up at night:

Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, "Ahhh." Take another breath and repeat.

Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualisation, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it's not a replacement for sleep, relaxation can still help rejuvenate your mind and body.

Do a quiet, non-stimulating activity. If you've been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it's time to wake up.

Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.








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