Sleep disturbance (insomnia) causes and solutions

 Are you suffering from sleep disturbance? Do you want to achieve 8 hours of sleep in 4-5 hours? find here the causes of insomnia and solutions to sleeping problems.

Lack of time, excessive use of mobile and other technologies, and deteriorating sleep patterns are major modern-day tragedies affecting the quality of sleep.

The National Sleep Foundation recommends 7-9 hours of sleep as essential. Adequate sleep is extremely beneficial for our mental and physical health.

At night, our body releases the hormone melatonin, the amount of which affects the quality of sleep. A higher amount of melatonin gives better sleep and the brain gets full sleep in less time.

Causes of sleeping disorders (insomnia)

Major reasons for sleeping disorders are:

Stress, anxiety, or depression

Chronic pain or other medical conditions

Some medications may disturb the sleeping pattern.

Caffeine, nicotine, or alcohol consumption, especially close to bedtime

Irregular sleep schedule 

Environmental factors (such as noise or light)

Using electronic devices before bed

In some cases, the cause of insomnia may be unclear and may require further evaluation by a healthcare professional.

How to improve sleep quality:

Tips to  improve sleep quality:

Stick to a regular sleep schedule:

 Try to make a timetable for sleeping and follow it as well. changing the sleep time daily creates panic and disturbs mental peace. try to go to the bed early at night because it secrets a lot of melatonin which is compulsory for having a comfortable sleep.

Create a bedtime routine: 

Develop a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it's time to sleep. reading a book of interest provides mental satisfaction which is helpful to get better sleep later.

Keep your sleeping environment comfortable: 

Sleep in a dark, noise-free room. More the comfortable environment around you more perfect sleep you will get.

Avoid stimulating activities before bed:

 Don't watch TV, use your computer or phone, or engage in any other stimulating activities for at least an hour before bed.

Limit caffeine and alcohol: 

Avoid consuming caffeine, alcohol, and nicotine just before bedtime. they contain stimulating ingredients making it difficult to get proper sleep later.

Get regular exercise:

Regular physical activity can improve sleep quality, but try to finish your workout at least a few hours before bedtime.

Consider a sleep aid:

If you continue to have trouble sleeping, talk to your doctor about using a sleep aid, such as melatonin, to help regulate your sleep-wake cycle.

Relax before bed: 

Relaxation techniques such as yoga, meditation, and deep breathing can help calm your mind and prepare your body for sleep.

It's important to note that for some people, a combination of lifestyle changes and medication may be necessary to improve sleep quality. Consult your healthcare professional for further evaluation and the best treatment plan.

Conclusion:

Insomnia or sleeplessness is caused by anxiety and depression mainly. other contributing factors may include the overuse of screens like mobile or laptops. sleeping in a noisy area in the presence of light. disease or the use of medication may disturb the quality of sleep as well.

lifestyle changes like exercise, going to bed on time, sleeping in a comfortable environment,  and avoiding coffee and tea at bedtime are some tips to improve the quality of the sleep cycle.