Insomnia can lessen the speed with which you respond to emergencies, and your brain will feel sluggish without sufficient shut-eye. Fuzzy thinking can cause decision-making to be difficult, and you might make impulsive choices.
At the same time, sleep deprivation can lead to unpleasant physical symptoms such as headaches, stomach ache, fatigue, and general aches and pains. You may also experience emotional weariness, which makes you snappy and miserable.
Foods and drinks
Sleep loss can stem from foods and drinks that stimulate your system. For instance, downing copious amounts of caffeine-rich coffee and eating sugary snacks in the evening can cause your mind to race when you want to enjoy restful slumber. Furthermore, digesting a large meal after eight in the evening could disturb sleep.
Anxiety can be a major contributor to insomnia. Even if you have few worries during the day, small concerns may transform into insurmountable problems in your mind when your head hits the pillow.
Blood pressure tablets, antidepressants, epilepsy pills, anti-inflammatory drugs, allergy medication, and hormone replacement therapy can trigger insomnia.
Experiencing bright light before turning in, even the light that your iPad emits, may make it hard to relax. In addition, loud noises, including the sound of your partner snoring, could keep you awake.
Your environment can also reduce your ability to sleep in other ways. For instance, if your bed is uncomfortable or your room is hot, you may have problems getting to sleep.
Working at night, or staying up late regularly can interfere with your biological clock. Most of the time, your brain knows when it is best to sleep and signals this information to your system. However, when you do not keep a regular schedule or stimulate your mind just before bedtime, your body clock goes awry.
The best way to prevent insomnia that occurs due to a known cause is to avoid its source. For instance, be proactive when it comes to reducing environmental factors, and do not consume stimulating foods and drinks. Nonetheless, there may be times when you want a quick solution, you cannot change your environment, or are unable to determine the origin of your sleeplessness. Awareness of how to manage sleep deprivation with helpful remedies can be invaluable.
Although sleeping pills are not usually suitable as a long-term solution, they can provide much-needed sleep in the short term. Your doctor should be able to tell you whether taking them will be beneficial.
Meditating is an effective way of managing stress-related insomnia. Guided meditation, mindfulness, and focusing on breathing deeply can reduce anxiety, leaving you calm and relaxed.
Energetic workouts close to bedtime will make you alert. However, taking a gentle stroll a few hours before going to bed can help you unwind and provide your body with the exercise it requires for sleep.
Creating a soothing atmosphere
Relax and unwind in a place created to induce tranquility. Use calming essential oils, dim the lights and remove distractions, and rest on soft cushions as you listen to peaceful music.
Calming your system
Drink chamomile tea, which has relaxing properties, or a warm cup of milk with a touch of honey. You might also benefit from a hot bath and reading before you go to bed rather than engaging in rousing activities.
Understanding the signs of sleep deprivation can help you identify when and where you need to make changes to help you sleep well. Most importantly, being aware of treatments for insomnia can aid restful slumber.