Are you worried about not being able to sleep at night?
April 24,Kathmandu.Do you also have to keep turning at night? Even after going to bed, your mind keeps wandering here and there and you are unable to sleep. If yes, then you are not alone. Sometimes it happens that you are unable to sleep even after trying hard. We are very tired, our body is in dire need of rest. Despite this, we are unable to sleep.
According to a study published in the Journal of Clinical Sleep Medicine, approximately 1 out of every 3 people in the world experiences symptoms of insomnia. 10% of the world's population shows chronic symptoms of insomnia disorder. Whereas in Nepal, 1 out of every 4 people is facing insomnia.
According to the National Sleep Foundation, if a person falls asleep within 30 minutes of going to bed and does not wake up for more than 5 minutes at night, it means that everything is going well. You are getting good sleep. If this is not the case, then there is a problem.
What is insomnia?
If you have trouble sleeping at night, wake up frequently or wake up very early in the morning and are unable to sleep again, it could be insomnia.
What are the causes of insomnia?
Insomnia can happen due to many reasons. There can be some physical, mental and other reasons behind it.
Stress and anxiety
When the mind is constantly worried about something, be it a job, relationships or financial problems, the body releases the stress hormone cortisol. This causes sleep disturbance.
having too much screen time
The habit of watching mobile, laptop or TV before sleeping can also be a big reason. Due to blue light, the hormone melatonin which is necessary for sleep is not produced in sufficient quantity. Therefore, the brain remains active and sleep does not come.
Caffeine and nicotine intake
Caffeine and nicotine present in tea, coffee, cigarettes and cold drinks stimulate the nervous system. This prevents the body from relaxing and leads to delay in falling asleep.
Irregular sleep-wake times
If you sometimes sleep early and sometimes stay awake till late at night, or sleep less during the week and more on weekends, then this disturbs the sleep cycle. This can disturb sleep.
Depression and mental health problems
In depression, the chemistry of the brain changes. It does not function normally, which causes trouble sleeping or waking up frequently.
Poor diet and late night eating
Eating heavy and fried foods at night can cause acidity and digestive problems, which can disturb sleep.
Wrong time for exercise
Working out late at night increases the adrenalin hormone in the body, which takes time for the body to relax and delays sleep.
too much or too little light
If the sleeping place is too bright or too dark, the brain does not receive the correct signals and sleep becomes difficult.
Sleep disorders
Problems like sleep apnea, nightmares, sleepwalking, restless leg syndrome can also cause insomnia.
side effects of medicines
Some anti-depressants, steroids, allergy and blood pressure medications can also affect sleep.
What to do to get good sleep?
Dr. says that adopting some easy and effective habits can help in falling asleep quickly. With the help of these methods, one can fall asleep in just 15 minutes. If these are followed with complete sincerity, then one will fall asleep easily.
Focus on your breathing
If at night your mind starts thinking strange things or starts repeating old things, then adopt the method of deep breathing. This will calm your mind and reduce stress. Remove your attention from everything and focus on your breathing.
How to do this?
- Take a slow, deep breath through your nose for 5 seconds.
- Then exhale slowly for 5 seconds.
- Repeat this process at least 10 times.
- If you want, during this time you can keep your phone away and play very slow relaxing music.
Make the environment calm and relaxing
Some people have a habit of sleeping while watching TV or mobile. This habit can take away your sleep after a few days. If you want a deep and peaceful sleep, then it is important to have peace in the surroundings before sleeping.
What to do for this?
- Keep the lights in the room very dim and turn off the TV.
- If the outside noise is bothering you then play relaxing music.
- The sound of rain, ocean waves, or light soothing tunes can also help induce sleep.
- If your partner snores, you can sleep with earplugs.
Avoid Blue Light
The blue light emitted from mobile, laptop and TV keeps our brain alert, due to which melatonin, the hormone essential for sleep, does not function properly and sleep is lost.
What to do for this?
- Do not use mobile and laptop at least 1-2 hours before sleeping.
- If this isn’t possible, turn on a blue light filter or wear blue light blocking glasses.
- If you want to do something before sleeping then make a habit of reading a book.
Read a book
If your mind is not calming down at night, a good book can help you. Reading changes the focus of the mind and reduces stress.
What to do for this?
- Don't pick up exciting thrillers or horror books, these will only arouse you further!
- Read light fiction, self-help, or a fun magazine.
- Don't use a very bright light, instead use a soft reading light
You can try herbal tea
If you are addicted to tea or coffee, then pay attention, caffeine can be the biggest enemy of your sleep. Instead of this, try herbal tea, which can help you sleep naturally.
What to do for this?
- Drink chamomile or lavender tea, which are considered great for sleep.
- Make it part of your nightly routine, like brushing your teeth or silencing your phone.
Create a comfortable sleeping environment
The more comfortable your bed is, the better your sleep will be. Sometimes a bad pillow, bedsheet or mattress can also affect your sleep.
What to do for this?
- Use a comfortable pillow and mattress that suits your sleeping position.
- If it feels very hot then use cool and airy bedsheets.
- One sleeps better in a mild cool breeze. So keep a fan or AC on if you want.
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