To pull out an all-nighter from time to time is not a tragedy, but if you experience it one night after another, you have a big problem named insomnia. Even the best mattress can’t solve this sleeping disorder that affects from 40% to 50% of Americans, while 10 million ask for doctor’s help every year. Insomnia refers to the difficulty of initiating or maintaining sleep, despite adequate conditions. This sleeping disorder affects from 40% to 50% of Americans, while 10 millions ask for doctor`s help every year.
It is extremely important to prevent and how to cure insomnia and there are ways to do that. You just have to make some simple lifestyle changes for no more all-nighters.
- Figure out the type of insomnia you are dealing with
There are three types of insomnia: transient insomnia, short-term insomnia and chronic insomnia. Each of these has its own characteristics and requires different treatment approach.
Transient insomnia lasts for a few nights or a week and what causes it are stress, excitement, illness, jet leg or a modification in sleep schedule. Fortunately, everything returns to normal quite easily, while sleeping pills are a good choice to ease insomnia without possibility of dependence.
Short-term insomnia is the one lasting for two to three weeks. Among its causes are a divorce, financial problems, job change or death of a close friend.
The most severe is chronic insomnia which lasts more than three weeks. Even if it`s the rarest, it affects 10% to 15% of Americans. Chronic insomnia can be a symptom of another heath problem such as diabetes, heart disease, epilepsy, menopause or arthritis. Certain medications taken for high blood pressure or asthma can also lead to sleeping problems. In the same time, psychological conditions, especially depression, make sleep go away. The best solution to find how to treat insomnia is to identify and treat the deepest cause.
- Make changes in your diet and exercise routine
Stress is the main cause of insomnia, so try to avoid it as much as possible. Lifestyle habits are also among the leading causes of insomnia and some changes are required to be done.
Found in coffee, teas, chocolate or colas, the caffeine causes insomnia and its effect can last even 20 hours. Alcohol is not a sedative, it actually fragments sleep, so try to avoid it near bedtime. Nicotine acts like a stimulant for heart rate and brain activity, consequently quit smoking.
A heavy meal makes you sleepy, but in fact it keeps you awake while your digestive system functions. Be careful about what you eat before going to bed and avoid foods causing heartburn or gas. On the other hand, there are sleep-enhancers such as milk, calcium, B vitamins and magnesium. The recommended light snacks before bedtime are soy nuts, chicken, pumpkin seeds, cottage cheese and turkey. High-carbohydrate foods also make you sleep better.
A warm bath or regular exercise in the late afternoon is ideal for a good sleep, so you should consider adding them to your daily routine.
- Make improvements to your sleeping environment
Your bed must be extremely comfortable and the best sleep position is the one you are waking up in. Remove large or luminous clocks from your bedroom and control the amount of light, including by wearing a sleep mask.
Use earplugs if your sleeping partner snores or there are annoying sounds. A continuous background sound, a fan for example, is also a solution for masking disturbing noise. Try to have an equilibrate temperature in the bedroom.
- Adjust your sleeping program
You should be sticking with the same program for sleeping and waking up hours. Cut up napping because it leads to poor sleep cycle. Don`t become stressed and anxious if you cannot fall asleep. This will only decrease your chances to actually succeed, so instead do a low-key activity such as reading or a warm bath and go back to bed when you start feeling tired again.
- Take into consideration medical treatments and behavioral techniques
If nothing seems to work, consider taking sleeping pills. They should be used for a short period and in the lowest doses as possible. After two or three weeks they lose their effectiveness as you become either tolerant or addicted to them.
Generally, the prescribed pills come from the benzodiazephine family and among their side effects are motor-coordination and memory problems or hangover feeling. Melatonin supplements are also an option, as this hormone does not have the side effects pills do. 1 to 3 mg taken an hour before bed should be enough. Long-term use do not lower its efficiency, but scientists haven`t finished testing its consequences.
Some of the natural alternatives are the herb valerian, skullcap, passion flower, California poppy and lemon balm.
If your problem is entirely mental, try relaxation and meditation techniques able to reduce body tension such as massage, light therapy and even sex. Consider also cognitive therapy, as a therapist can help you surpass the dysfunctional attitudes regarding sleep.
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