Insomnia: How can I overcome it and sleep well?

What is insomnia?

 

Insomnia refers to the inability to sleep for more than two weeks despite having a suitable environment and conditions for sleep. Patients with insomnia find it difficult to fall asleep, wake up frequently during the night, or wake up early in the morning and have trouble returning to sleep. There are three types of insomnia.

 

1. Temporary insomnia

Insomnia that lasts for several days. It usually occurs due to changes in sleep cycles, stress, or short-term illnesses.

 

② Short-term insomnia

Insomnia lasts for 2 to 3 weeks. It is related to stress or physical and mental illnesses.

 

③ Long-term or chronic insomnia

Insomnia persists for several weeks or more. Most nights, or multiple times a month, the individual is unable to sleep during nighttime hours. There can be many causes, including physical and mental health issues.

 

10 Ways to Overcome Insomnia!!

 

1️⃣ Don't worry about being able to sleep

Stop worrying about falling asleep and also put away the clock. Reflecting on worries such as work, exams, or studies can also be a distraction.

 

2️⃣ Wake up regularly in the morning

Our sleep-wake cycle is regulated by the biological clock in the brain. If the biological clock does not function properly, insomnia can occur.

Maintaining a regular habit of waking up at the same time every morning helps promote restful sleep at night.

 

3️⃣ Sleep immediately when sleepy

What is sleep disorder? It refers to a condition where you lie down to sleep but cannot fall asleep and your eyes become wide open. This worsens insomnia, so you should go to bed when you feel sleepy.

 

30 minutes of sunlight exposure every morning

Sunlight is an essential factor for our body's biological rhythms and the proper functioning of the sleep hormone melatonin. To maximize the benefits of sunlight exposure for improving insomnia, it is most ideal to bask in sunlight for about 30 minutes in the morning.

 

Take naps within 20 minutes.

Taking a short nap of about 20 minutes during the day when you feel drowsy can help overcome insomnia. If the nap lasts too long, it can disrupt the biological clock and potentially worsen insomnia.

 

Avoid caffeine and alcohol after 5 PM

Caffeine found in coffee, carbonated drinks, black tea, and chocolate has an alerting effect that keeps you awake. It is recommended to avoid consuming these after 5 PM.

 

Avoid late evening exercise

I think that making people tired during the evening will help them fall asleep easily, but it actually stimulates the secretion of the alertness hormone cortisol, which makes it harder to sleep.

Do it 3 to 4 hours before going to bed.

 

Do not take sleeping pills for more than 3 weeks.

Long-term use for more than three weeks may cause side effects such as tolerance and drug dependence, and may even worsen symptoms because it does not fundamentally treat insomnia.

 

Dim the indoor lighting after dinner.

In the evening, dim the lights to help your brain recognize that it is nighttime. It is also advisable to limit the use of smartphones and TV.

 

If you cannot fall asleep within 15 minutes, get out of bed.

Trying to fall asleep and stressing over it can actually worsen insomnia.

Light reading and meditation help calm the mind and are beneficial in overcoming insomnia.

 

Foods Good for Insomnia

1️⃣ Cherry

Unlike other foods that contain ingredients to promote the secretion of melatonin necessary for inducing deep sleep, it contains melatonin itself. It is helpful for those suffering from chronic insomnia.

 

2️⃣ Soy Milk

Soy milk is said to be a dairy product that promotes better sleep than regular milk. Consistent consumption of soy milk has been shown to improve sleep quality by 78%.

 

3 dates

It has a calming effect, reducing feelings of anxiety, tension, and depression when consumed. The pantothenic acid in jujubes helps alleviate stress and also supports smooth heart function and blood circulation.