5 Top Causes of Insomnia & 5 Hot Tips For a Good Nights Sleep
Although we all have trouble drifting off to sleep from time to time, it can cause more stress for some than others. Insomnia occurs when you regularly have a problem either getting to sleep, or staying asleep long enough to feel refreshed when you wake up in the morning.
Although you might assume insomnia is just an unlucky condition in itself, it can often be a symptom of something else. This is why it’s vital you understand the causes of insomnia and visit a doctor to rule out something more serious.
We’ve all probably experienced short term stress-related insomnia at some point in our lives. You just can’t get to sleep as you have a thousand thoughts and worries running through your mind. For some, however, the insomnia stays even when the stress has gone. Some people learn to associate their bed or trying to get to sleep with being stressed or feeling “awake”.
2) Anxiety and Other Mental Health Issues
Anxiety disorders will often leave people staying awake at night, either due to physical or mental symptoms. Other causes of insomnia include depression, bipolar disorder, schizophrenia and others. Treatment of the underlying condition will often help with the insomnia.
Believe it or not, even sleep medication can be one of the causes of insomnia once we become dependent on using it. However, there are a whole range of other prescription medications that can make a difference – from antidepressants to hormone treatments and high blood pressure medication. It’s always a good idea to discuss any medication with your doctor to make sure it’s not the cause of your sleepless nights.
If you need help to break poor sleep habits, supplements such as Cherry Active from Montmorency Cherries are great. They’re a good anti-oxidant, supporting general health, but also help stimulate the production of melatonin. Non-addictive and no unpleasant side effects.
4) Underlying Conditions
There are a whole host of physical conditions known to be causes of insomnia. This is why you shouldn’t just assume it’s in your head and that you can treat yourself. It could be a sign of something more serious, so take the time out to visit your doctor to rule other problems out.
5) Caffeine and Alcohol
Lastly, we all know that stimulants such as caffeine can keep us awake. But you may not realize that alcohol also negatively effects sleep, despite the fact that we initially feel sleepy and relaxed when we drink it. You should try to avoid these drinks before bedtime if you want to have the best sleep possible.
Be aware that some over the counter painkillers contain caffeine and can keep you awake.
Remember, although you may recognize one of these causes of insomnia instantly, it’s still important that you talk to your doctor before diagnosing yourself.
Once you’ve eliminated medical causes of insomnia, these tips can help you to Fall Asleep Quickly and Wake Up Energized
Most people experience difficulty either falling asleep at night, waking up in the morning or both. Poor sleep patterns will result in waking up groggy, often feeling disconnected from the world for the first few hours of the day. It also results in lost time, as much as an hour or more per day wasted on lying in bed trying to fall asleep.
Changing your sleep habits so you fall asleep quickly and wake up energized every day can totally change your life. You’ll feel happier in general. You’ll think more clearly and have more access to both creative and logical thinking. The rest of your body will function better. In general, you’ll just feel more vitality to live your life.
So how do you fall asleep quickly every night and wake up energized?
When my first marriage broke up I went through 2 years of hell. It happened not long after I’d graduated and I was working on building up a client base. The only problem was, I felt as bad as the clients I was working with!
I needed solutions fast and so I did as much learning about stress as I could. I learned so much about stress both from my own experience and the trainings I did that I became a bit of a specialist. I found I was able to share my new knowledge with my clients and help them to overcome the symptoms of anxiety, stress and panic attacks.
I really have been there, done that, got the Tshirt and now I’ve written the book!
Today, I want to share with you my 12 key strategies to relieve the symptoms of stress by giving you a complimentary copy of my ebook.
Just follow the link below and you too can take the first steps to becoming free from the symptoms of stress, anxiety and panic attacks.
Tip #1: Waking Up the Same Time Every Day
Most techniques focus on falling asleep at night but they don’t work for many people. The one exception however is the technique that focuses on when you wake up rather than when you go to sleep.
The body works on something like a clock. It stays awake a certain number of hours before it automatically starts to feel sleepy. For example, if you wake up at 7:00am every single day, your body will naturally start to feel sleepy at around 11 or midnight.
However, the process of your body adjusting to a sleep schedule takes about a week. Anytime you change your sleep schedule, your body gets thrown off its clock and doesn’t quite know when to feel sleepy and when to feel awake. Instead, you just feel groggy all day and have a hard time falling asleep at night.
Most people already wake up at the same time everyday on the weekdays because of work. However, most people tend to sleep in by a good 2 or 3 hours every weekend.
Try a simple experiment: Wake up at the same time every day for 2 weeks, including weekends. Use an alarm clock to make sure you’re waking up at the same time on the dot daily.
The results of this simple technique might astound you. A lot of people who had insomniac tendencies found that in just a week or two they automatically felt so sleepy around bed time that they have no trouble falling asleep.
Tip #2: Stop over thinking!
If you often find yourself lying awake in bed due to thinking too much, try writing down your thoughts 30 to 60 minutes before bed.
Just go stream of consciousness for 5 to 10 minutes. Write down what’s going through your mind. Make it spontaneous, emotional (if necessary) and uncensored.
When you go to bed, this release will help you relax your mind so you can drift off to sleep. Keep a notepad and pen by your pad, so if you find something pops into your head that you want to remember the next day, you can write it down. This lets your brain know that you will take care of it in the morning and that it’s okay to let it go.
Tip #3: Exercise!
Exercising during the day makes it much easier for you to fall asleep at night. Your body’s muscles already want to relax, which makes it easier for your mind to relax. Exercise also helps balance melatonin in the brain, making it easier to fall asleep.
Getting out for a brisk walk in the fresh air is a great form of exercise. It’s best not to exercise in the evening as high you get from exercising may make it hard to fall asleep.
Tip #4: Sleep in a darkened room.
Use blackout linings at your windows to eliminate light. This signals your brain that it’s time to go to sleep. If you wake in the night to visit the bathroom, don’t put the light on.
Tip #5: Take the computer, television and telephone out of the bedroom.
Your brain needs to associate the bedroom with just sleeping, sex and sleeping after sex. This way you’ll programme your brain so it knows that when you go into the bedroom it’s to sleep.
Bear in mind also that the Electro Magnetic Energy from computers, mobiles, TVs is disruptive to the health of your body and they have no place in the bedroom.
If you follow these tips, in just a week or two you’ll be able to fall asleep quickly and wake up energized. Your sleep is such a critical part of your health that this seemingly small improvement can have a powerful impact on your overall health.