Insomnia: These Habits Can Help You Overcome It

By Venita Adams
January 14, 2024

Do you have trouble falling asleep or staying asleep at night? Do you feel tired, irritable, or unfocused during the day? If you answered yes to these questions, you may be suffering from insomnia.

Insomnia is a common sleep disorder that affects your quality of life. It can make you feel unhappy, stressed, and unproductive. It can also increase your risk of developing health problems, such as heart disease, depression, and diabetes.

But don’t worry, there are ways to overcome insomnia and get the rest you need. In this blog post, we will share some habits and tips that can help you improve your sleep quality and quantity. We will also answer some frequently asked questions about insomnia and its causes, symptoms, and treatments.

What is insomnia and what causes it?

Insomnia is the inability to fall asleep, stay asleep, or get enough sleep to feel refreshed and energized. It can be classified into two types:

Acute insomnia: This is a short-term problem that usually lasts for a few days or weeks. It is often caused by stress, anxiety, changes in your environment or schedule, or other temporary factors.
Chronic insomnia: This is a long-term problem that lasts for more than three months. It may be caused by medical conditions, medications, substance abuse, or psychological issues. It may also be related to poor sleep habits or lifestyle choices.

Insomnia can affect anyone, regardless of age, gender, or background. However, some people are more likely to experience it than others, such as:

Women, especially during pregnancy or menopause.
Older adults, due to changes in their circadian rhythms, hormones, and health.
People with mental health disorders, such as depression, anxiety, bipolar disorder, or post-traumatic stress disorder (PTSD).
People with chronic physical conditions, such as asthma, arthritis, chronic pain, or heart disease.
People who work night shifts, travel across time zones, or have irregular sleep schedules.
People who consume caffeine, nicotine, alcohol, or recreational drugs.

What are the symptoms of insomnia and how does it affect your health?

The main symptom of insomnia is difficulty sleeping, which can manifest in different ways, such as:

Taking a long time to fall asleep (more than 30 minutes).
Waking up frequently during the night or too early in the morning.
Having trouble going back to sleep after waking up.
Feeling unrefreshed, groggy, or sleepy during the day.
Having trouble concentrating, remembering, or performing tasks.
Feeling irritable, moody, or depressed.
Having low energy, motivation, or interest in activities.
Experiencing headaches, body aches, or digestive problems.

Insomnia can affect your health in many ways, both physically and mentally. Some of the negative effects of insomnia include:

Impaired immune system, which makes you more susceptible to infections and diseases.
Increased inflammation, which can worsen existing conditions or trigger new ones.
Increased blood pressure, heart rate, and risk of cardiovascular problems, such as heart attack or stroke.
Altered hormone levels, which can affect your metabolism, appetite, weight, and blood sugar.
Reduced brain function, which can impair your learning, memory, creativity, and problem-solving skills.
Increased risk of accidents, injuries, or errors, due to reduced alertness, reaction time, and coordination.
Decreased quality of life, happiness, and well-being, due to reduced social, emotional, and occupational functioning.

How can you overcome insomnia and improve your sleep?

The good news is that insomnia can be treated and prevented, depending on its cause and severity. There are different options available, such as:

Medications: There are various prescription and over-the-counter drugs that can help you sleep better, such as sedatives, hypnotics, antihistamines, or melatonin. However, these drugs may have side effects, such as dependence, tolerance, withdrawal, or daytime drowsiness. They should only be used under the guidance of a doctor and for a short period of time.
Cognitive-behavioral therapy (CBT): This is a type of psychotherapy that can help you change your thoughts, beliefs, and behaviors that interfere with your sleep. It can also help you cope with stress, anxiety, or depression that may contribute to your insomnia. CBT may involve techniques such as relaxation, mindfulness, stimulus control, sleep restriction, or sleep hygiene.
Alternative therapies: There are also some natural or complementary methods that can help you relax and sleep better, such as acupuncture, massage, yoga, meditation, aromatherapy, or herbal remedies. However, these therapies may not have enough scientific evidence to support their effectiveness or safety. They should be used with caution and consultation with your doctor.
Lifestyle changes: The most important and effective way to overcome insomnia and improve your sleep is to adopt healthy habits and routines that support your sleep quality and quantity. These include:
- Keep a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends and holidays. This will help you establish a consistent sleep rhythm and make it easier to fall asleep and stay asleep.
- Avoid caffeine, nicotine, alcohol, and drugs: These substances can interfere with your sleep by stimulating your nervous system, disrupting your sleep cycles, or causing withdrawal symptoms. Avoid consuming them at least four to six hours before bedtime, or better yet, avoid them altogether.
- Exercise regularly: Physical activity can help you sleep better by reducing stress, improving your mood, and enhancing your physical health. However, avoid exercising too close to bedtime, as this can make you too alert or energized. Aim for at least 30 minutes of moderate exercise per day, preferably in the morning or afternoon.
- Create a comfortable and relaxing sleep environment: Make sure your bedroom is dark, quiet, cool, and comfortable. Use curtains, blinds, an eye mask, or ear plugs to block out any light or noise. Adjust the temperature, ventilation, and bedding to suit your preferences. You can also use aromatherapy, music, or white noise to create a soothing atmosphere.
- Follow a relaxing bedtime routine: Before going to bed, engage in some relaxing activities, such as reading, listening to music, meditating, or taking a bath. Avoid stimulating or stressful activities, such as watching TV, using your phone, working, or studying. These can keep your mind and body alert and make it harder to fall asleep.
- Limit your naps: While napping can be beneficial for some people, it can also disrupt your sleep pattern and make it harder to fall asleep at night. If you do nap, limit it to 20 minutes or less, and avoid napping after 3 pm or close to your bedtime.
- Avoid checking the clock: If you have trouble falling asleep or wake up during the night, resist the urge to look at the clock or your phone. This can make you anxious, frustrated, or stressed about the time and how much sleep you are getting or losing. Instead, try to relax and focus on your breathing or something else that calms you down.
- Get up if you can’t sleep: If you are still awake after 20 minutes of trying to fall asleep, or if you wake up and can’t go back to sleep, get out of bed and do something else. Choose a low-key activity, such as reading, listening to music, or doing a puzzle. Avoid anything that involves bright light, screens, or stimulation. Return to bed when you feel sleepy again.

FAQs about insomnia and sleep

Here are some common questions and answers about insomnia and sleep that you may find helpful or interesting.

Q: How much sleep do I need?
A: The amount of sleep you need varies depending on your age, lifestyle, and individual needs. However, the general recommendation is to get about seven to nine hours of sleep per night for adults, and more for children and teenagers. You can find out your optimal sleep duration by tracking your sleep and how you feel during the day.
Q: What are the stages of sleep and why are they important?
A: Sleep consists of two main stages: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep is further divided into four stages, from light to deep sleep. REM sleep is the stage where you experience dreams, and your eyes move rapidly under your eyelids. Each stage of sleep has different functions and benefits for your brain and body, such as memory consolidation, learning, growth, repair, and emotional regulation. You cycle through these stages several times during the night, with each cycle lasting about 90 minutes.
Q: What are some common sleep disorders and how are they diagnosed and treated?
A: Besides insomnia, there are other sleep disorders that can affect your sleep quality and quantity, such as:
- Sleep apnea: This is a condition where your breathing stops or becomes shallow during sleep, causing you to wake up briefly and repeatedly. It can lead to low oxygen levels, high blood pressure, and increased risk of heart problems. It can be diagnosed by a sleep study, where your breathing, heart rate, and brain activity are monitored during sleep. It can be treated by using a device that delivers continuous positive airway pressure (CPAP) to keep your airway open, or by surgery, oral appliances, or lifestyle changes.
- Restless legs syndrome (RLS): This is a condition where you feel an uncomfortable sensation or urge to move your legs, especially at night or when you are trying to fall asleep. It can cause you to have difficulty falling asleep.
Q: How can I cope with jet lag or shift work?
A: Jet lag and shift work can disrupt your circadian rhythm, which is your internal clock that regulates your sleep-wake cycle. To cope with jet lag, try to adjust your sleep schedule to the new time zone before you travel, expose yourself to natural light during the day, and avoid caffeine and alcohol. To cope with shift work, try to keep a consistent sleep schedule, use blackout curtains or an eye mask to block out light, and avoid bright light before bedtime.
Q: Can insomnia affect my relationships or sex life?
A: Insomnia can affect your relationships or sex life by making you less interested, less responsive, or less satisfied with your partner. Lack of sleep can also impair your communication, empathy, and intimacy skills, and increase your irritability, moodiness, and conflicts. To improve your relationships or sex life, try to get enough sleep, share your feelings and concerns with your partner, and seek professional help if needed.
Q: Can insomnia be cured or will I have it forever?
A: Insomnia can be cured or improved with proper diagnosis and treatment. However, some people may have chronic or recurrent insomnia that requires long-term management and lifestyle changes. The outcome of insomnia treatment depends on various factors, such as the cause, severity, duration, and type of insomnia, as well as your personal preferences, goals, and expectations. The key is to find the best treatment option for you and stick to it.

Conclusion

Insomnia is a common but serious sleep disorder that can affect your health, well-being, and quality of life. It can be caused by various factors, such as stress, anxiety, depression, medical conditions, medications, or poor sleep habits. It can also cause various symptoms, such as fatigue, irritability, concentration problems, mood swings, or physical discomfort. Fortunately, there are ways to overcome insomnia and improve your sleep, such as medications, cognitive-behavioral therapy, alternative therapies, or lifestyle changes. The most important thing is to seek help from your doctor if you have persistent or severe insomnia, and to follow the treatment plan that works best for you. By doing so, you can enjoy the benefits of a good night’s sleep and a better day ahead.