Why Insomnia Occurs and What You Can Do to Sleep Better

We are all familiar with this silly image of a person who resorts to counting sheep when it seems that they simply cannot fall asleep. But when you’ve been tossing and turning all night, insomnia is no laughing matter.

This post was originally published on the Amerisleep blog .

According to a recent Harvard study, one in four adults suffers from mild insomnia. This inability to fall asleep and fall asleep can be the result of a short-term problem or the result of poor sleep habits throughout life. In any case, it cannot be corrected with something like sleeping pills.

This is why insomnia occurs, why you cannot rely on prescription drugs to fix the problem, and how to develop healthier sleep habits so you can sleep well for life.

Why insomnia occurs

Insomnia can be temporary or long-term. But no matter how long you have to deal with it, it’s never fun.

At some point, most of us will experience a short, unpleasant bout of insomnia. This is often the result of stress or a change in daily routine (such as a new work schedule or having a baby) or taking medication that interferes with sleep, such as antidepressants, blood pressure medications, allergy medications, and corticosteroids. The good news is that usually, once you find a way to deal with the situation, your sleep patterns will return to normal.

But in other cases, insomnia can become long-term. This can sometimes happen as a result of a more serious health condition, such as depression, anxiety, or sleep apnea. In other cases, insomnia can be caused by poor sleep, such as having a snack before bed, sleeping in an uncomfortable environment, or sticking to your smartphone or tablet all night.

Either way, if you don’t get enough sleep, you feel drained, irritable, and generally unable to function during the day. And over time, this can put you at risk for health problems such as obesity, high blood pressure, heart disease, and diabetes.

But no matter how long your insomnia lasts, there is usually a way to tackle the root of the problem and start sleeping better. And thankfully, there are many options to consider.

Why You Should Stay Away From Sleep Meds

Sleeping pills and other drugs that make you fall asleep can be a short-term solution to a temporary bout of insomnia. And they are used by a lot of people. But often, prescription sleeping pills have unpleasant side effects like headaches, muscle aches, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more. Add them all up and they are as bad, if not worse, than the sleep deprivation in your garden.

However, even if you are one of the lucky few who does not experience the side effects of sleeping pills, you most likely will not succeed for long. Most people quickly develop a tolerance for the sedative effects of sleeping pills. This either means you have to take higher and higher doses to get the same effect, or they stop working altogether.

In any case, this does not mean a healthy and sustainable solution. Taking sleeping pills is very similar to a strict diet. Of course, both can work in the short term. But if you want to increase your chances of longer, more restful sleep for a lifetime, you really need to develop healthy sleep-promoting habits.

Fortunately, this is easier than you think. Below we take a look at the many lifestyle changes you can make – big and small – to help you sleep better. We’ll also look at proven herbal remedies to help you relax when you really need to, minus the side effects that usually come with prescription drugs.

Take time to exercise

In case you missed the checklist, being physically active is essential to getting good sleep. A growing body of data shows that people who exercise regularly tend to do better than their couch peers, especially when it comes to those with chronic insomnia.

Not convinced? Consider this. One study published in the Journal of Sleep and Sleep Disorders Research concluded that people who exercise for 60 minutes five days a week have more normal REM sleep than those who do not exercise. But you may not have to worry long to reap the benefits. Other results show that people with insomnia who engage in thirty-minute jumps of exercise just three or four times a week sleep up to an hour longer than those with sedentary lifestyles and are less likely to wake up at night.

According to one recent study, if you can swing, morning workouts may be even more beneficial. Experts can’t say exactly why this might have anything to do with morning exercise’s ability to regulate secretion hormones that help control blood pressure, which could improve sleep.

Why does exercise seem so rewarding? The mechanisms are not entirely known, but experts at the National Sleep Foundation say it may be due to exercise’s ability to induce feelings of relaxation and reduce feelings of stress, anxiety and depression. Staying active can also help synchronize your body’s natural sleep-wake cycle, especially if you are outdoors (more on that below).

However, the explanation might be even simpler: Think of the days when you run all day, or after you’ve finished a really hard workout. Don’t you feel more tired these days than when you just lie there all day and do nothing? I thought so.

Using sunlight to stimulate healthy melatonin production

The sun can make you wake up in the morning, but it is also important for helping you achieve restful sleep at night. This is because your body relies on natural light to determine what time it is and determine whether to pump out energizing hormones or those that make you feel relaxed and sleepy, such as melatonin.

In other words, daylight helps your body’s natural clock – which is dictated by the 24-hour cycle of day and night – to know when to stay awake and when to feel tired. When your hypothalamus – the gland responsible for regulating sleep and energy levels – senses a change in light, it tells your body to increase or decrease the production of the sleep hormone melatonin. Throughout the day, you feel energized and refreshed because you are not producing much melatonin. You produce more at night, so you feel sleepy.

One way to keep things on schedule is to flood your body with light as soon as you get out of bed, which gives your body a clear message that it’s time to wake up. Try opening your blinds, exercising outside, or even without sunglasses on your way to work.

And keep natural light throughout the day. Sit by the window at work or walk outside during your lunch break. (This can help you sleep up to an hour longer, one recent study suggests.) Plan a picnic or hike over the weekend instead of watching Netflix and lounging on the couch all day.

Proactive stress management

If you are constantly in bed and your mind is constantly working, stress can make you unable to fall asleep. In fact, according to a 2013 American Psychological Association poll , nearly 40% of Americans say they often feel tired or fatigued due to stress.

And it gets worse. When you are exhausted during the day due to lack of sleep, you tend to experience even more stress, anxiety, and irritation. Over time, all stress sleep can turn into a vicious cycle. This is why stress management measures are so important to achieve deeper, more restful sleep.

So should you sit cross-legged before bed and chant Kumbaya? Of course, if you like. But if that’s not your style, don’t worry. There are many other effective ways to relieve stress and induce feelings of relaxation. Several to try:

• Logging. You might think that writing down the material will make you dwell on it. But when you focus on the things you enjoy, you can actually sleep better. One recent study published in the journal Applied Psychology found that students who wrote gratitude diaries as little as 15 minutes a night had less anxiety before bed — and slept better.
• Yoga. The ancient practice not only helps to maintain flexibility, but also helps to better deal with stress. And the results can even be found at the physical level: One study published in the journal Psychosomatic Medicine found that experienced yoga practitioners had lower levels of inflammatory stress markers in their blood than beginners.
• “Guided Images”. Experts say mind games like guided imagery can help you fall asleep faster. And it couldn’t be easier: while lying in bed, imagine yourself in a relaxing and peaceful place. Over time, the image becomes a kind of signal for your brain to take a nap.
• Progressive muscle relaxation. Because relaxing the physical body can be as effective as relaxing the mind. Try tensing and releasing your toes several times until 10, the University of Maryland Medical Center, Sleep Disorders Center recommends. This is insanely simple, but it can actually help release accumulated energy and help you relax.
• I go to bed early. It sounds counterintuitive, but giving up early can make your worries disappear on their own. One study published late last year found that, compared to people who go to bed early, those who go to bed late are more likely to be possessed by repetitive negative thoughts.

Eat Healthy Sleep Foods and Avoid Sleep Thieves

It may sound surprising, but what you eat and drink can play a role in whether you fall asleep soundly or spend half the night tossing and turning. In fact, many foods do have chemical properties that can cause relaxation or drowsiness.

To combat insomnia, consider adding some of these foods to your dinner menu or eating them at night.

• Cheese. Like Thanksgiving turkey, cheese is rich in tryptophan. Tryptophan is an amino acid essential for the production of the neurotransmitter serotonin, which your body needs to feel relaxed and sleepy.
• Almond. Crispy nuts also contain a lot of tryptophan, which causes grog to appear. But that’s not all. Almonds are a good source of calcium and magnesium, two minerals that experts say are important for quality sleep.
• Salmon. You will sleep better if you have adequate levels of the omega-3 fatty acids DHA in your body, according to one British study published in the Journal of Sleep Research. Of course, other omega-3-rich fish such as tuna, sardines or mackerel can do the trick.
• Whole grain crackers. It’s not just a coincidence that you immediately feel like taking a nap after eating a carbohydrate-rich meal. Carbohydrates cause a spike in blood sugar levels, which appears to play a role in regulating the body’s sleep and wake hours, according to a recent Japanese study . However, if you eat a huge bowl of pasta, you will likely have stomach aches and toss and turn all night. So go for a lighter option like a handful of whole grain crackers.
• Cherry. They are the only edible source of the sleep hormone melatonin, so consider a plateful for dessert. If they’re out of season, opt for defrosted frozen cherries or a glass of tart cherry juice. One study published in the Journal of the Federation of American Societies for Experimental Biology found that drinking two glasses a day helped people with insomnia get 90 minutes more sleep.
• Low-calorie milk. If heartburn keeps you awake at night, try a glass of muu juice. The combination of a high protein and low carbohydrate diet can prevent acid reflux. Plus, it’s a good source of calcium, which helps control the body’s melatonin production.
• Bananas. Yellow fruits have everything they need. They are rich in sleep-promoting carbohydrates and tryptophan, but that’s not all. Bananas also contain potassium and magnesium, which can help relax muscles.

But eating well isn’t the only way food affects your sleep. It is equally important to avoid eating the wrong food and drink. Some of them that should be avoided in the name of a better night’s rest:

• Coffee and other caffeine-rich foods. This may be self-evident, but we will say it anyway. Coffee can stay in your body for up to six hours, which means that even a cup in the afternoon can affect your sleep. If you want to go to bed by 11, avoid coffee and other caffeinated foods such as black tea, cola, and dark chocolate after 5pm.
• Alcohol. A nightcap will make you sleepy while drinking it, but alcohol can wake you up in the middle of the night, which can make you feel overwhelmed in the morning.
• Spicy food. Can’t get enough of srirachas? Save for lunch. One study in the International Journal of Psychophysiology found that when people who consumed hot condiments (such as Tabasco sauce or mustard) before bed took longer to fall asleep and became less restful than when they skip the seasonings. Researchers aren’t entirely sure why spicy foods interfere with your sleep, but it could be because they raise your body temperature.
• Fatty food. According to the National Sleep Foundation, people who eat high-fat foods tend to get more sleep loss compared to those who eat less. This may be because heavy, fatty foods are harder on your digestive system and are more likely to cause stomach discomfort, causing sleep abduction.

Make sleep-friendly lifestyle changes

You exercise, get plenty of natural light, and eat better. In terms of sleep, these are good things, but there are other lifestyle changes you could make to delay sleep more deeply. A few points to consider:

• Shutdown in the evening. The blue light emitted from your smartphone, tablet, or computer is like the electronic version of caffeine: it makes your brain feel energized, not relaxed and ready for sleep. Make it mandatory to turn off devices at least one hour before turning them on.
• Take a shower at night, not in the morning. The warmth from a warm shower before bed sends a signal to your nervous system to relax and slow down, making you feel sleepy. What seems more rewarding at night than the first thing you do when you wake up, right?
• Have sex before bed. Time in the bag will not only make you physically tired. Sex encourages the male body to produce more of the hormone prolactin, which helps promote sleep. Orgasm helps men and women release more of the feel-good hormone oxytocin, which can also make you faint.
• Sniff lavender before bed. You might not think so, but scent can greatly affect your mood. Try aromatherapy to fill your bedroom with scents thought to relieve anxiety and promote relaxation, such as lavender, backgammon, vetiver, incense, myrrh, and clary sage.

Finally, don’t discount the powerful effect of a super-comfortable bedroom. If you’ve ever tossed and turned at night due to a room that is too hot or a wobbly mattress, you know that feeling uncomfortable can make it nearly impossible to fall – and stay – asleep. (And if you already have chronic pain , it gets worse.)

To make your bedroom as comfortable as possible to sleep, make the following changes:

• Decrease the temperature. Most experts agree that the ideal temperature for sleeping is 60 to 72 degrees. Experiment with the thermostat to find out which is right for you.
• Turn off the light. Exposure to artificial light when you’re trying to sleep isn’t just annoying – it suppresses your body’s production of the sleep hormone melatonin. Use blackout curtains, tape black tape to your watch or stereo, or wear an eye mask if necessary.
• Reduce the noise. Unless you live alone (and sometimes even so), it can be difficult to ensure that your living space is quiet when you try to sleep. Wear earplugs if necessary, or consider purchasing a white noise machine to block out distracting sounds.
• Find a comfortable bedding. No one wants to wake up in the middle of the night in a pool of their own sweat. Choose bedding made from natural fibers such as cotton, wool, silk, bamboo and linen. Avoid synthetic fabrics such as polyester, which trap heat and moisture.
• And a comfortable mattress. If your mattress is over seven years old, it may wear out and you may need to sleep better. If your bed is showing signs of wear and tear (such as deep dents) or you are constantly waking up in the morning sore, it might be time to consider getting a new sleeping surface. Shameless Fork: Take a look at our selection of mattresses if you’re in the market!

Old Fashioned Natural Sleep Remedies

If you are trying to avoid common sleeping pills, what alternatives do you have? Some advocate herbs as a substitute for good sleep hygiene, but there is some evidence that they can help. Instead, think of them as potential tools that will make your intelligent sleep work even harder.

(Of course, just because a remedy is “natural” does not automatically mean that it is beneficial or effective. While these herbal options are generally considered safe, you should always get the green light from your doctor before taking any new supplements or natural remedies. facilities.)

Here are some sleep-friendly herbs to help you fall asleep:

• Chamomile tea. Simple, tasty and effective. Chamomile tea has been used as a relaxing remedy for centuries, but it is more than just a folk remedy. One review found this drug acts as a mild sedative, helping to calm nerves, reduce anxiety, and ease insomnia. And don’t be afraid to brew strong beer. Some experts recommend using two or three tea bags to get the full sleep effect.
• St. John’s wort. The yellow weed-like flower is commonly used to relieve symptoms of depression such as anxiety and insomnia, and you can brew it to make a delicious tea. Just be careful to avoid direct sunlight while taking the product, as St. John’s wort can make your skin more sensitive to UV rays.
• Valerian. Like chamomile tea, folk practitioners have used the root of this flowering plant to relieve anxiety and promote relaxation. And it works: Valerian root helps people fall asleep faster and sleep better, according to a review of sixteen studies . However, it may not be ideal for long-term use, so check with your doctor before starting a valerian regimen.
• Kava. The root has long been a favorite among the Pacific Islanders for relaxation. In fact, one analysis found that kava was significantly more effective in treating anxiety than placebo, and some preliminary research suggests it may also help treat insomnia. But like valerian, long-term use of this substance is not recommended as it can have a negative effect on your liver.
• Passion flower. The tropical flower acts as a mild sedative and tastes delicious as well. Try soaking a teaspoon of passionflower in boiling water for 10 minutes before drinking – and go to dreamland.
• Melatonin. Sour cherries contain melatonin, a hormone that regulates the sleep-wake cycle. But eating a bowl every night can get boring, not to mention expensive. Melatonin supplements can give you the same sleep improvement except for a full stomach. Talk to your doctor to determine the right dose.
• California poppy . People don’t often want to feel sluggish and lethargic. But when you do – right before bed, for example – choose a California poppy. Submerge the bright orange leaves in hot water for at least 10 minutes to make a tea that will relieve anxiety and leave you relaxed and ready for bed.

Consider meeting with your doctor

If you’ve tried one remedy after another and still have difficulty sleeping, it’s a good idea to talk to your doctor about insomnia. Together, you can discuss your symptoms, which may indicate an underlying health problem that may make it harder for you to fall asleep. She can also look at any recipes you take to see if they are interfering with your nodding ability.

End Sleepless Nights With These Natural Remedies | Amerisleep

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