During your morning shift, everyone is active and multitasking together, but what about you? Did you suffer from insomnia last night? You feel tired and you sit awake at your desk, you can’t stand without a cup of coffee followed by another, and you wonder: “Where do they get all this energy from?”
But instead honey, you should ask, “Did you get enough sleep last night to give you energy for the day?”
If your answer is no, and this situation has been repeated with you several times, then I am afraid that you are in a problem, and to find a solution to any problem we must treat the cause. So, this simple article is written specifically for you so that you can determine the cause of the insomnia that you suffer from and you will find here the appropriate solution for each reason.
In this Article
Causes of Insomnia
Of course, there are many reasons why you suffer from insomnia. It may be all together or one of them. Therefore, we will list for you the most common causes of insomnia:
Caffeine Intake
Do you know that the cup of coffee you drank in the evening was enough to deprive you of a full night’s sleep?
Not just coffee, any other beverage that contains caffeine or even alcohol. One study showed the effects of consuming caffeine just before bedtime and three to six hours before. It found that consuming caffeine even six hours before bedtime can reduce sleep time by one hour. As 6 hours is the minimum that should separate between drinking coffee and going to bed.
So replace your evening cup of coffee with a cup of natural herbs boiled in water, milk, or a detox drink.
Rest Time
Were you active enough today for your body to ask itself to rest at night?
Compare yourself at the end of a day when you spend all of it at home sedentary, enjoy watching TV all day with a low activity rate, and between the days when you walk to work, for example, or you multitask and play sports and go to your friends’ party and all dance. You will find that sleeping after a busy day is much easier than sleeping after your body has got the rest it needs because you’ve been resting all day. Therefore, in this item, we give you a new motivation to attend more parties, go to work daily, and the most important of all, exercise and walk.
Anxiety
Events such as losing a job, the death of a loved one, or an argument with someone often cause insomnia. Your doctor may call it temporary insomnia as long as it goes away on its own within a few nights.
But anxiety disorders, panic attacks, post-traumatic stress disorder, and others can lead to chronic insomnia which is more serious. So try to meditate, and ask a friend or even a professional for help. Don’t forget to think positively and stay away from negative people and thoughts.
Also read: Joint Pain in Women, Causes, Treatment and Prevention.
Irregular Sleeping Times
We all have an immaterial biological clock in our bodies. It is a very accurate clock. I advise you not to mess with it, why? Because a distorted biological clock can keep you awake for hours in bed, and this may be the result of you traveling from one time zone to another. So instead of it being a quiet night as you used to, you will find the sun’s rays seeping through the window. Therefore, pay close attention to the time and depth of your sleep, this has a great role in fighting insomnia.
A peaceful sleep at night is your first weapon against excessive sleepiness and lethargy during the day, never underestimate this part of your day.
Room Features
Now, after we got to know the most common causes of insomnia, we will talk about some details and steps that will help you and alleviate your suffering from insomnia, including your bedroom features. These features are important to help you get deep sleep and endless rest. They include:
Temperature
Do you have a thermometer in your room? It is necessary to monitor the degree to which the indicator indicates, as most doctors recommend keeping the temperature between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) to get the most restful sleep.
This is because your body temperature naturally drops while you sleep. So it is preferable that your room be cold rather than warm, but reasonably cool not super cold, as extreme heat or excessive cold will prevent you from a deep and restful sleep.
Location
When choosing your home or even the location of the bedrooms in the house, you should be careful to choose the place with the least noise, especially if you are a city resident. Make sure that the sun’s rays enter your room. This is because dark rooms cause lethargy in the morning and push you to stay in bed for longer hours.
Also read: How to Learn Both, Self-love and Self-confidence
Comfortable Bed
Terry Carrel, a clinical sleep specialist, recommends that you choose your bed as it is comfortable and supportive. Comfort checks the ability of the mattress to distribute the weight of the body over its entire surface to relieve pressure points. The support is the ability of the mattress to keep the spine straight while lying down.
Colors
You will think that loud colors are more modern for your room decor, but the tax of this elegance is depriving you of sleep. A statistical study of 2,000 people found that those with blue bedrooms slept an average of 7 hours and 52 minutes each night. Then mossy green colors, pale yellow and silvery.
Another study found that purple bedroom walls are the least conducive to a good night’s sleep. So, why don’t we choose a cool blue, the color of the clear sky, with a hint of a muted color?
Dinner and Insomnia
“I have sleeping troubles, so I eat a big meal to fill my stomach, and go to bed quickly. It’s a proven and effective method for you.”
This is what my friend advised me, thinking that she is helping. If you are one of those who adopt this method in an attempt to deceive your body, make sure that all you will get are nightmares, obesity, stomach problems, and others. And digestion problems may cause you to wake up from sleep as well.
What is the Best Time for Dinner?
Alexander Ford, a nutritionist, recommends that there be three or four hours between eating your last meal and going to sleep. It is because during this time, the food is pushed into the small intestine area, which leaves your stomach empty and reduces the risk of various digestive problems, such as: indigestion, heartburn and GERD. Thus, we have preserved our health and fought insomnia. Check out Healthy Recipes
We hope you liked the article. Try to apply the tips to impress your colleagues with your activity and vitality. Where there is no laziness and insomnia after today. Stay safe.
Frequently Asked Questions about Insomnia
What is the Vitamin Deficiency that Causes Lack of Sleep?
Several studies have linked low vitamin D levels with insomnia. So make sure of its levels if you suffer from insomnia.
Insomnia is it Dangerous?
Yes, if it continues for a long period of time without treatment. It is also dangerous if it is caused by a specific disease or lack of vitamins and minerals. Therefore, attention must be paid in the event of insomnia and the search for causes and treatment.
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