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Insomnia is a common condition that can leave you feeling exhausted and irritable. More than just an occasional sleepless night, insomnia is characterized by night after night of disrupted sleep, leaving you feeling restless and groggy when you wake up. While there are many possible causes of insomnia, there are also some common mistakes that can play a role in escalating sleeplessness. Keep reading for a look into what awareness of these mistakes can do to help you maintain healthy sleep patterns.
Uncovering the Causes of Insomnia
If you are struggling with insomnia, the first step is to try and uncover the root causes of your sleeplessness. There are various reasons why you might be having a hard time falling asleep, including anxiety, physical discomfort, jet lag, medical conditions, or consuming certain foods or beverages late at night. Try to keep a track of your daily habits to identify any patterns in your sleep disruptions.
Unhealthy Habits Contributing to Sleeplessness
Once you have an idea of what might be causing your insomnia, you can begin to think about any habits that could be contributing to your sleeplessness. Common examples include drinking caffeine or alcohol late at night, staring at screens before bed, or not sticking to a regular sleep schedule. Making small adjustments like avoiding screens for an hour before you sleep, not eating big meals in the evenings, and ensuring your bedroom is comfortable and dark can go a long way in improving your sleep.
Strategies to Combat Disrupted Sleep
Disrupted sleep can also be caused by a racing mind, which is why having strategies to help calm your thoughts before sleep is essential. Meditation, breathing exercises, or progressive muscle relaxation can all be helpful in creating a sense of calm and relaxation before you go to bed. Additionally, developing a bedtime routine that involves activities that wind down your body and mind such as taking a warm bath or reading a book can help you prepare for sleep.
Natural Remedies for Restlessness
Natural remedies can also be a great way to help combat sleeplessness. Herbal teas such as chamomile or valerian root can be particularly helpful as they contain ingredients known to combat insomnia. Essential oils like lavender or vetiver can also be used to create a relaxing atmosphere or as part of an aromatherapy routine to help promote sleep. Additionally, drinking tart cherry juice can help maintain melatonin levels and reset the body’s natural sleep cycle.
Understanding the Long-Term Effects of Insomnia
When insomnia is not addressed, it can start to cause more serious health issues. Lack of quality sleep can lead to increased feelings of stress and depression, as well as affecting your physical health and cognitive abilities. To avoid these effects, it is important to get to the root of your sleeplessness and make adjustments in your lifestyle or daily habits as soon as possible.
When it comes to getting a good night’s sleep, understanding the possible sources of your insomnia as well as the unhealthy habits that could be contributing to it is essential. While there are many potential causes of sleeplessness, being aware of the mistakes that can be keeping you up at night can help you find the strategies and routines that will be most effective for you. With a bit of awareness and the right tools, you can start to get the rest you need for a healthier and more balanced life.
Sources:
- Rissling, A. (2018, October 15). Alternative Medicine For Insomnia: Natural Remedies To Help You Sleep. Retrieved on April 30, 2020 from mindbodygreen.com
- McMillan, J. (2015, August 13). Drink Tart Cherry Juice Before Bed to Help Reset Your Body Clock. Retrieved on April 30, 2020 from huffpost.com
- Sleep Foundation. (2019). Melatonin And Sleep. Retrieved on April 30, 2020 from sleepfoundation.org
When it comes to finding healthy sleep patterns, it is important to be aware of common mistakes that can lead to insomnia. Uncovering the root causes, adjusting unhealthy habits, and using strategies to combat your insomnia can be effective in helping you reach a healthier state of rest. Natural remedies like teas and essential oils, as well as keeping an eye out for their long-term effects, are also important parts of managing your insomnia. With a bit of awareness and the right tools, you can start to get the sleep you need for a healthier and more balanced life.
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