INSOMNIA: What Keeps You up at Night
Insomnia is a sleep disorder that makes it difficult to fall asleep.
Insomnia can be having difficulty falling asleep or waking up constantly in the middle of the night and having trouble falling back to sleep. There is a mild form of insomnia and chronic.
Have you ever laid awake at night counting sheep?? I sure have - one sheep, two sheep, three sheep, four sheep, five sheep.........ZZZZZZZZ are you getting tired, yet?
Counting sheep is a common mental exercise that most people do and there are many bedtime children's books written about this concept. The whole idea is to close your eyes and concentrate on counting as many sheep as you can jumping a white fence until you eventually fall asleep. However, there is very little evidence that indicates that this actually works.
Not getting enough rest can make it hard to wake up in the morning and lacking sleep can make you moody, less energetic, gain weight, and not concentrate during the day. We've all been there - YAWWWWNNNING all day. Your skin can lose elasticity and will give you older looking skin, not to mention dark circles under eyes! On a more serious note, it can cause high blood pressure , diabetes , heart attack , or heart failure Oh no this is not good!
The following are some things that can help induce insomnia and tips on how to alternate them for a better, and healthier life, and of course, restful sleep.
1. Caffeinated Drinks/Energy drinks:
Good morning, rise and shine! Getting ready for work, school, or going to work out? If you didn’t have a good night’s rest, you immediately wake up tired and lacking energy. "I would like a Venti extra shot of expresso please”! The first thing that pops in your mind is, "I need caffeine". Not to mention, dark coffee, extra shots of caffeine, soda, or even better Mountain Dew, Red Bull, Monster, green tea - the list goes on and on. We add energy to our bodies when we don't get enough rest at night. But by the time 2pm comes around, you are even more exhausted than when you woke up. “Break time” you have either another cup of coffee, another soda, red bull, 5 hour energy and some people even smoke. Many people go to the gym in the evenings and drink an energy drink to have a better workout. But what happens when it comes time to go to sleep? All of the caffeine you drank throughout the day keeps you up all or most of the night. You can’t sleep so what do you do? Get on social media, watch television, chat with someone, and eat.
Tips : Instead of coffee drink Coconut water, drink sparkling water, tea.
2. Going to bed late:
Going to bed late everyday can lead to insomnia. It takes 30 days to make or break a habit and your body reacts immediately to any changes. If you are one to stay awake until 10pm-midnight ummmm, you might have a problem. The day you want to sleep early your body remembers and says, "oh what’s going on ,I need to be awake”. Some reasons people stay up late is because they wake up late in the morning and drink too much caffeine throughout the day. If you're going to too many parties/social events, watching television, or studying / working, you might need to consider cutting back on social activities that take place late at night.
Tips: Train your body to go to sleep around the same time everyday. Make it a habit. Turn off any lights, close blinds and don’t be on your phone. Taking a bath and adding oils to the water will help sooth and relax your body. Drinking a non-caffeine tea or a warm glass of water/milk can also help your body relax. Listen to relaxing and slow music will help your mind and muscles relax thus making it easier to fall asleep. Getting between 7-9 hours of sleep are the recommendations of most professionals.
Stress is when our body reacts to any change that we must respond. It can be a good change or an uncomfortable change. Stress is very common and normal. We are human and our bodies and mind react in emotional, physical, and mental ways. Having to turn in a big assignment in a certain timeline can cause stress and lack of sleep. Bills, rent, car payment, car insurance, can all cause stress. It's most common in high school and college students as they approach a test or finals. People planning weddings can also experience stress: making sure the food is enough, the dress is perfect, music, cake, guests oh my how stressful!
Tips: *Plan ahead, if you know the wedding is a year away plan accordingly. Save your money and have a budget. Get help from friends and family. *Be organized *Be prepared and do not procrastinate. If you know the test was announced a week ago don’t wait to study until the night before.
We cause our own stress most of the times.Yes, there are occasions that arise unannounced and we don’t have control over it. Avoid, if you can, taking sleeping pills, such as Tylenol PM, Advil PM, ZZZZZquil, sugar bear night time, Melatonin and many others. It states on the bottle that they are not habitual and that you can stop when no longer needed but not all bodies are the same. I am very guilty of taking some of these yes within 15-20 minutes I fall asleep, but what happens in the morning is that I have a hard time waking up and I have the groggy feeling all day. Try natural ones if you can. People have mentioned CBD, but personally I haven’t tried it. It’s natural I hear. I am not promoting CBD but I know it’s out there.