Insomnia is a sleep disorder that prevents you from sleeping at the right time or staying asleep for long.
It has so many side effects like; lack of concentration, fatigue during the day, memory loss, low performance etc.
Causes Of Insomnia
1. Disrupted Circadian Rhythm
Circadian rhythms are changes in the body, mind, and behavior that occur on a 24-hour cycle. These natural systems primarily react to light and darkness.
Body temperature, metabolism, hormones (including melatonin), and sleep are all controlled by this system, which uses light and darkness.
Our bodies produce low melatonin when it’s bright in the daytime and high melatonin when it’s getting dark, this hormone prompts us to sleep. When this system is broken we often find it hard to sleep when we are supposed to.
If you’ve developed the habit of taking long naps during the day, it becomes difficult for you to sleep at night when you want to.
Naps should last for 30-35minutes at a specific time so that your body can get accustomed to it and you’d have better night sleeps.
3. Depression And Anxiety
Depression and anxiety can make it difficult for you to fall asleep, remain asleep, or both. It frequently causes low sleep drive, impaired circadian rhythm, and hyperarousal, all of which can make it difficult for you to fall asleep or stay asleep.
1. Avoid Screens
One of the the quickest ways to sleeping faster is avoiding the use of gadgets (phone, laptop or television) because the light they emit can reduce the production of melatonin which will prevent you from sleeping.
What you see on your screen might likely stimulate of brain which can also hinder your sleep. The brain needs to be less busy to prompt the body to sleep.
2. Switch Off Your Lights
Staying in a dark room helps the body to produce more melatonin which will help you to sleep faster. Switching off the lights can prevent the eyes from seeing anything that will fascinate it.
3. Don’t Distract Your Mind
When it’s time for you to sleep, try as much as possible not to deep think while laying down. Think of something calming that can lull you to sleep.
4. Take A Warm Bath
A warm bath or shower before bedtime can help you relax and fall asleep faster. It will help improve your sleep quality as well as lower your core temperature which is a circadian sleep signal.
5. Have A Bedtime
Set a bedtime reminder to sleep at a specific time and try to adhered to it. Once you follow your bedtime for about a week, your body gets accustomed to sleeping at that time and you’ll find your self sleepy or tired when it’s almost time.
If after practicing all these and your sleeping habits doesn’t improve, visit your doctor for proper medical check up and advise.