Do you struggle to get sleep no matter how tired you are? Do you feel unrelaxed and can’t enjoy the breeze of the night? Maybe you’re developing some causes of Insomnia. Insomnia is the inability to fall asleep or stay asleep at night, which results in unrefreshing of non- restorative sleep. You may still feel tired when you wake up. Insomnia can lessen not only your energy level but also your health, work performance and quality of living. Here are some possible signs and symptoms of Insomnia:
- Daytime tiredness or sleepiness
- Not feeling well-rested after night’s sleep
- Trouble in paying attention, focusing on tasks or remembering
- Elevated errors or accidents
- Waking up too early
- Waking up during the night
- Ongoing worries about sleep
- Difficulty falling asleep during the night
- Irritability, anxiety or depression
Sleep is as essential to your health as a healthy diet and regular physical activity. Whatever your reason for sleep loss, Insomnia can affect both your mental and physical health. People with Insomnia report a poor quality of life compared with people who are sleeping well. Here are the complications of Insomnia:
- High risk and severity of prolonged-term diseases or conditions, such as high blood pressure and heart disease.
- Slowed reaction time while driving and a higher risk of accidents
- Mental health disorders include depression, anxiety disorder or substance abuse.
- Lower performance in school or on the job
- Weaken the immune system, making you more susceptible to getting sick.
- Contribute to chronic pain
- Worsen mental illness
- Decrease motor function, making driving hazardous.
Behind those complications, there will always be a piece of good news in most cases of Insomnia. It can be cured with changes you make on your own or turning to prescription or over-the-counter sleeping pills. By addressing the underlying causes and making simple changes to your daily habits and sleep environment, you can put a stop to the annoyance of Insomnia and finally get a good night’s sleep.
Relieving Insomnia with a better sleep routine and environment
There are two powerful weapons in the fight against Insomnia; a quiet and comfortable sleep environment and a relaxing bedtime routine. A simple hack that can make a big difference in improving the quality of your sleep.
- Stick to a regular sleep schedule.
- Turn off all screens at least an hour before going to bed.
- Make sure your bedroom is quiet, dark and calm.
- Fix your body clock.
- Start a bedtime ritual.
- Wake up at the same time each day.
- Exercise regularly.
- Limit activities in bed.
- Get all your worrying over with before going to bed.
- Reduce stress
Things to avoid before going to bed
- Avoid stimulating activity and stressful situations before bedtime.
- Avoid taking naps during the day.
- Eliminate alcohol and stimulants like nicotine and caffeine.
- Don’t eat or drink before sleeping.
- Avoid drinking alcoholic beverages.
- Avoid making big evening meals.
Learn to associate your bed with sleeping but not sleeplessness
- Move bedroom clocks out of view.
- Get out of bed when you can’t sleep.
- Use the bedroom only for sleeping and sex.
Many people with Insomnia are able to fall asleep at bedtime but then wake up in the middle of the night. Here are the things you can do when Insomnia keeps you up in the middle of the night:
- Make relaxation your goal, not to sleep.
- Do a quiet and non- stimulating activity.
- Promote relaxation by rubbing your ears or rolling your eyes.
- Stay out of your head.
If you’ve tried everything of self-help and techniques without success, the last bullet you can use is to schedule an appointment with the best sleep specialist, especially if Insomnia is taking a heavy toll on your mood and health. United Sleep Apnea provides services which can help relieve any sleeping disorder like insomnia. To get the best services, dial (888) 212- 8379 now. Visit our website https://unitedsleepapnea.com/contact for an appointment. At United Sleep Apnea, we care about your condition. sleep deprivation insomnia symptoms