Sleep relaxes the nerves and repairs the body, and this is essential for the overall good health and that’s why you cannot ignore insomnia or a sleep disorder. A normal body must be able to fall asleep naturally without much effort. If you are unable to fall asleep easily, or find it hard to get eight hours of healthy sleep, then there are a few things that you need to look into. If you are unable to fall asleep naturally even after evaluating yourself, then do consider going to a doctor.
Here Are 10 Mistakes That Causing Insomnia:
Switch off your TV sets, computers and laptops at least two hours before you sleep. Late night TV is harmful, but what’s more harmful is your computer. That’s because computers and laptops are held a lot closer to the eyes than the TV. The bright lights coming from the laptop or computer confuse the brain by sending signals to stay awake. Your brain is programmed to stay awake when stimulated by bright lights and that’s why you stay awake during the day, but start to relax as the sun sets. Using computers has become quite essential, but what’s bad with that is working late at night on your computer or laptop. Make sure to turn off your computer at least two to three hours before you go to sleep.
Mobile Phones, PDAs
If you are one of those who likes to sleep with a mobile phone or a PDA under your pillow, then you must really change that habit. Reading books before you sleep is a good habit, but don’t count on ebooks for a healthy sleep. Try to switch off your mobile phones and PDAs at least two hours before you sleep. Also keep the brightness of these devices as low as possible because bright electronic objects held close to the eyes can disturb the brain and impact sleep adversely.
Lack Of Physical Activity
Good that you are busy and need to put in long hours at work, but still you need some physical exertion in the form of exercise or sport. That’s because most jobs these days are desk jobs that require sitting in one place and working on a computer. This working on the computer only tires you mind while your body needs much more than that. Your body needs a regular exercise routine with activities such as gym workouts, walking, jogging or some other fitness activity or sport that causes healthy exertion. You can consider taking the stairs or walking to your office in case you have a really busy schedule and have no time to work out.
Figure out if there’s something that’s stressing you out. A school or college project can be a cake walk with proper planning and research. A project nearing deadline at your workplace can also be dealt with, but what’s most important is whether you can deal with the stress of these projects or problems all by yourself. Certain health conditions and nutritional deficiencies can impair your ability to remain calm by causing anxiety and stress that you simply cannot control all by yourself. Try talking to someone, or eating foods that relax the mind and if that does not help then try consulting a medical practitioner to find a solution. Stress can also be a symptom of some other untreated medical condition such as dehydration, iron deficiency, omega 3 deficiency etc… If its stress that’s depriving you of sleep, then you need to find a way to beat stress to get good sleep.
Water is essential for the body and if you are letting out more water than you take in, then this imbalance could also trigger insomnia. Your brain contains over 65 percent water and the impaired cells require adequate water to repair itself. Your brain consists of neurotransmitters that can be said to be the messengers of the brain that need to function efficiently for the normal functioning of the body, and all of this requires adequate water intake. So if you are not taking in enough water then that could cause stress, weakness, depression and lack of sleep. Those who sweat too much or suffer from frequent urination need to drink more water. The water that goes out needs to be lesser than the water you take in, it’s a simple ratio.
Drinking Liquor Before Going To Sleep
If you have not been getting adequate sleep, then don’t resort to liquor. Usually a lot of people prefer to drink themselves to sleep, and if one does this for a while then it could impair the body’s ability to sleep naturally and make the body dependent on liquor to slow down and go to sleep. Well, that’s because your body is more sensible than any computer program and that’s why you need to be a good programmer. Drinking yourself to sleep can actually cause addiction and this type of self treatment is extremely harmful in the long run.
Unhealthy eating habits can also trigger insomnia because your body needs a balanced supply of vital nutrients to function normally. There are several deficiencies related to an unhealthy diet that can cause lack of sleep and restlessness. Calcium converts tryptophan into serotonin and its no surprise that a calcium deficiency can keep you up and add to your miseries with bone pain and muscular weakness. Vitamin B12 also helps produce serotonin and that’s a good reason for you to make sure that you get adequate Vitamin B12 from your regular diet. Also a good dose of Vitamin D, the sunshine vitamin is required by your body. Nutritional deficiency is often found in individuals who depend on store-bought ready-to-eats.
Most Americans enjoy a late night coffee or hot chocolate after dinner without realizing that these beverages contain a strong stimulant called caffeine. Caffeine has the ability to mess up with the brain chemicals and makes the person consuming it alert. Chocolate, tea and also certain carbonated soft drinks contain caffeine and that can stimulate the brain in less than twenty minutes. To get good sleep one must calm down and relax and not aggravate the mind with stimulants such as caffeine.
Certain health conditions causing a discomfort can also cause disturbed sleep or insomnia. Asthma causes breathing problems while diabetes can cause frequent urination in the night. Certain other health conditions that cause sleep disorders are arthritis, Parkinson’s, overactive thyroid and Alzheimer’s.
Irregular Sleeping Habits
Sleeping at irregular hours can also make it difficult to fall asleep. You need to turn off the lights at a particular hour and maintain a routine whether you fall asleep or not. Some people try to sleep for a while but when that’s not possible, then the lights are turned on and that causes the brain to get confused and it becomes alert. The brain is trained to remain awake when stimulated with light and thus the confusion is caused. Keeping the room dark and switching off the lights at a particular hour every night helps.