Apr 20, 20223 min read

Insomnia: How to beat it?

Who does not love sleeping? But a few people cannot fall asleep or remain asleep like the rest of us. When we talk about insomnia, the first thing that elders tell us is that “we never had such problems in our days, it is all because of the gadgets and long hours of working that has caused this.” They are not all wrong. Every other person we talk to says they are insomniacs in the current world. Is it really possible for every one of us to be an insomniac? Why are people not able to fall asleep? Let’s find out!

What is insomnia?

Insomnia is a common sleep disorder that makes it hard for the person to either fall asleep or remain asleep or fall asleep again when they wake up early. It makes the person tired all day long, and sometimes this continues for weeks together.

There are various causes of insomnia, and the most common ones are as follows:

· Stress

· Irregular sleeping patterns

· Poor sleeping habits

· Anxiety

· Depression

· Physical illness and pain

· Medications

· Neurological problems

What are the kinds of insomnia?

Insomnia has been classified into 3 types based on the severity of the sleeplessness:

Transient insomnia is considered transient when the person has trouble falling asleep or remaining asleep for 3 nights in a row in less than one week.
Acute insomnia is considered acute when the person has trouble falling asleep or remaining asleep for more than 3 nights per week a month.
Chronic insomnia is considered chronic when the person has trouble falling asleep or remaining asleep for more than 3 nights per week for 3 months.

How to know if you are an insomniac?

Insomnia is self-diagnosed and can be easily done by any person. When you have trouble falling or remaining asleep and feel tired and not well-rested all day long, it is a sign of insomnia. There are continuous headaches or irritability, lack of concentration, depression, and slowness in the activities you are really good at.

How to beat insomnia?

Meditation- Not everyone loves to meditate, but people facing insomnia must try it. In this process, you observe your breath, body, thoughts, feelings, and sensations that arise in your body. This can help you by increasing your concentration levels, reducing stress, and boosting immunity.
Chanting- In this process, you must choose a positivity-affirming mantra that will calm your mind and help you increase your focus. Play soothing music if you do not prefer to chant, and remember that this will calm your mind and help you relax.
Yoga- It acts as a relaxing exercise. It can be performed for 20 minutes before one goes to bed. The benefits of doing yoga are that it acts as a stress buster, makes physical functioning of the body better, and boosts mental focus.
Exercise- You must’ve heard everyone say how exercises have their benefits, and they are not wrong. It makes you energetic and improves health by promoting sleep and reducing weight.
Massage- Massages relax your entire body, free up all the tight muscles, and get you ready to sleep. It makes you feel calm and relaxed while also helping you function better the next day. Relives you from the pain, anxiety, and depression. Try and focus on the message instead of worrying about things.
Intake of magnesium- Magnesium helps reduce stress and relax the muscles. It is a naturally occurring element and ensures healthy sleeping patterns. When consumed in the form of a supplement, there are a few side effects, and it needs to be regulated.
Oils- Various kinds of oil are used to calm and relax one. They act as sleep promoters by reducing pain, enhancing the quality of sleep, and improving mood.
Food items that contain chemicals like nicotine, caffeine, and alcohol must be avoided right before bed as they are known to disrupt sleep.
Switch to having lighter meals for dinner and try and finish up at least 2 hours before bed.
Exercise every day but at the same time stay active for the rest of the day.
Taking a hot shower or bath at the end of the day might help.
Avoid using mobile phones at least 2 hours before you plan on going to bed.
Do not use your bedroom for anything apart from sleeping; this way, you can keep it dark and cool and use the space to not worry about work.
Don’t try to sleep if you are not tired.
If you don’t fall asleep in 20 minutes, then get out of bed and do some activity like reading, painting, or sketching because your mind will wander and get itself pre-occupied otherwise.