Insomnia can strike anyone at any time. It can harm your quality of life, and the root cause may be related to something you are doing. This article discusses different things that can cause insomnia, such as behavior and diet, and suggests ways to eliminate or minimize their effect.
Insomnia can be hard to predict and devastating when it occurs. If you suffer from insomnia you should be aware that there are some things that you may be doing that may cause insomnia or make it worse. In this article, we’ll take a look at some of these things and what you can do about them.
There can be many causes for insomnia, and most people experience it at some time in their lives. If you are having a hard time falling asleep at night and staying asleep, take a look at the following things and see if they line up with any of your activities or habits.
One of the first things you should consider is your diet, including the consumption of alcohol, tobacco, and other materials of a chemical nature.
A heavy meal before bedtime may interfere with your ability to relax and become drowsy.
Some foods are famous for making people feel sleepy, like turkey, which has a reputation for making your body produce tryptophan. While the tryptophan effect has been largely debunked, it’s not unusual to feel drowsy after Thanksgiving dinner, for example, due to a high intake of carbohydrates and proteins. Chasing this effect to help with sleep may not be effective and lead to unwanted weight gain.
What To Do – Eat a balanced meal at least two to three hours before bedtime. Light snacks may be ok but avoid spicy foods and beverages that contain caffeine, sugar, or other stimulating ingredients.
Nicotine, alcohol, herbal supplements, and other substances may interfere with falling asleep. After initial drowsiness, sleep may be fragmented and not fully effective.
What To Do – Avoid these substances before bedtime.
Computer monitors, laptops, and tablets produce blue light. This color light has been shown to inhibit the release of melatonin, which can interfere with your natural circadian rhythm. Games and lively chats may make it difficult to fall asleep.
What To Do – Many tablets and laptops have a nighttime option that reduces blue light, so turn it on.
Avoid active games and be careful with social media. Put both aside an hour or so before bedtime.
Without exposure to sunlight, your body’s internal clock may have difficulty maintaining daily rhythm. This can cause problems when you’d like to fall asleep at the end of the day.
What To Do – Go for a walk during daylight hours or use some other method to bring natural sunlight into your life for at least an hour or two each day.
Worry and stress over family, work, and relationships can contribute to insomnia. Overthinking can drive away feelings of drowsiness.
What To Do – Learn stress-reduction techniques like mindfulness, yoga, meditation, or deep breathing exercises. You can find various methods and tutorials online. If you can’t stop overthinking in bed, get up and do something to clear your head. Do not remain in bed or your mind may begin to associate bedtime with overthinking, making insomnia more difficult to dispel.
OTC and prescription pharmaceutical sleeping aids may help you fall asleep at first and fail to work when taken regularly. Many pharmaceutical sleeping aids are harmful to your body and may be addictive.
What To Do – Reduce the dosage you take over time and replace the pills with other methods.
A sedentary lifestyle can lead to insomnia. Regular exercise is healthy, helps to eliminate the buildup of waste material in your cells, and helps your metabolism maintain that all-important circadian rhythm.
What To Do – Exercise responsibly during daylight hours. Exercise at night is acceptable too, just stop at least a half hour or more before bedtime so you can settle down.
If you can’t find and eliminate the cause of your insomnia, certain botanicals may help. Many people, for example, find hemp flower, gummies, and extracts helpful. Others find that kratom is useful in helping them relax at the end of the day. These botanicals use different mechanisms to produce their beneficial effects.
Kratom contains alkaloids that may affect certain neurotransmitters. Some of these neurotransmitters communicate with memory storage and receptors that may affect emotions and our response to pain. Kratom may help to ease the body and the mind into a relaxed state that presents fewer obstacles to sleep.
Both botanicals may help with insomnia. If you try one and it doesn’t work, try the other. But do not mix them – you may receive no benefits from either.
Consult with a healthcare professional if you suffer from insomnia that won’t go away. Prolonged sleeplessness can be unhealthy and dangerous, and a healthcare professional may provide helpful advice. This is particularly important if you are feeling constant or recurring pain or discomfort that causes a lack of sleep. You may be suffering from an issue that will respond to clinical treatment. If that is the case, a healthcare professional can assist you in identifying it and recommending the next step.
Without regular sleep, your mind and body can deteriorate, and you may find tasks that require concentration difficult. Insomnia may put you in a disagreeable mood and destroy your quality of life.
If you’re having a hard time sleeping for more than a week, address it quickly. Getting good sleep is one of the biggest things you can do to aid your quest for better health and to help you stay in top condition.