Insomnia is a pathological state of an overactive nervous system that results in difficulty falling asleep, getting proper sleep or any sleep at all. Therefore, insomnia prevents us from getting adequate rest and, consequently, having a full-on day. This medical problem can quickly and permanently affect the quality of life.
And though it may be a subjective state, modern science has learnt to diagnose it. The official diagnosis will be made if symptoms persist for more than 3 days every week for several consecutive months. At the same time, these symptoms should not be related to any other medical conditions. Various research shows that almost a third of women and men suffer from insomnia from time to time. Elderly people are more likely to be affected as in their case the condition may become chronic. However, Swiss scientists have proven that insomnia frequently affects young people as well and often leads to depression.
Emotional and physical over-fatigue, unhealthy lifestyle, including gadget addiction, psycoaddictive substances (such as alcohol), hypodynamia and a lack of clear daily routine manifested in disturbed circadian rhythm are the main reasons for insomnia. Let’s not forget the psychological stress factors that accompany the everyday life of modern people.
Insomnia can often be dismissed, but its effects can be dangerous to health. One of the least obvious consequences is a lower sensitivity of the endocrine system to insulin. Apart from that, problems with sleep affect the body shape, lead to obesity, destabilise the psychoemotional state and often contribute to severe mental disorders. That’s not to mention failures in various body organs and systems, as well as lower cognitive abilities.
Find more tips to fall asleep and how to get better sleep below.
Ways to treat insomnia
After getting a diagnosis, relevant treatment is applied. When the condition is not severe, your doctor will advise you on how to sleep well. We will share these tips on the best ways to fall asleep further down. But some neglected cases require medical treatment. To restore your sleeping routine you may have to use the help of barbiturates, sedatives, as well as bromide-containing medicine. However, even if such drugs fail to overcome restless sleep, doctors will include even more powerful substances such as benzodiazepine. Many of us sometimes wonder how to fix my sleep schedule or how to fall asleep faster. Here are a few tips on how to get better sleep.
Try phytotherapy
Don’t be afraid to introduce medicinal herbs and infusions into your diet. Valerian root, melissa, camomile, St. John’s wort and hop can provide for a night of better sleep. These herbs concoction have a powerful sedative effect: they relieve stress and anxiety, calm you down, and normalise the heartbeat.
Practice meditation
This ancient method of balancing your emotions and psyche can help you beat restless sleep. If you are new to meditation, try the so-called mindfulness meditation where you notice the flow of your thoughts without letting them develop in your mind. Imagine yourself standing on a bank of a thought river watching them appear upstream and disappear down the flow. Another thing to try is focused meditation where you will focus on one specific physiological aspect such as breathing, for example. Transcendental meditation is another highly recommended practice that can help falling asleep. This type of meditation implies repeated mantras or words which helps you focus and go into a trance. Good sleep is guaranteed.
Black out your bedroom
Close the curtains at night. To achieve total darkness, use black-out curtains that fully block sunlight. These curtains are probably some of the best things to help you sleep. By the way, it was invented in one of the Scandinavian countries where summer nights are bright. You may also want to dim the lights in other rooms 30-50 minutes before going to bed. This will help relax your nervous system and improve sleep quality. Darkness stimulates melatonin production, a hormone that sends us to sleep.
Stick to your daily regime
Night is the best time to sleep, but what is the right hour to go to bed? The best time to sleep is the regular time. It is important to go to bed at the same time every day, so train yourself to do it. This is one of the ground rules that improve the quality of sleep. Our body needs a daily routine, and the more you stick to your sleep schedule and regular activities at a regular time, the less stress you will feel in your body and mind.
Avoid social networks and TV at night
Mindless and endless doom-scrolling through the news feeds and social networks drains your energy and does not help your sleep. Our brain especially loves short and bright visual pieces of information. This is an evolutionary side effect of curiosity, one of the qualities that make us human. But the same curiosity boosts the neurons’ activity at night, ruining your sleep. Put your gadgets away about an hour before going to bed.
Some physical exercise is always good
Tiredness after physical exercise will contribute to better sleep. This is no rocket science, as the body will lack energy and nothing can substitute sleep to recharge it. Light and soft movements two hours before bedtime are exactly what you need. But don’t overdo it, as intense exercise may overstimulate your nervous system and you will not be able to fall asleep quickly. A 20-30 minute walk is probably the best solution.
Give up bad habits and start healthy ones
You already know it, but let us say it again: alcohol, smoking, unhealthy food, as well as overeating are enemies to you and your healthy sleep. Give them up for good. Instead, drink 1-1.5 litres of water every day. Eat more fruits and vegetables, cut down on dairy products, pastries and sugar, and say no to fried food. By doing it, you can improve your sleep, normalise your weight and improve your mental health.
Live by the sea
Research shows that people who live by the sea are less prone to insomnia and are generally healthier and happier. If moving to the seaside is not an option, the best way to sleep is by making sure your bedroom is well-ventilated and kept cool. To fall asleep comfortably and get better rest, it is recommended that the air temperature is 4’C lower at night compared to the daytime. Humidity is also essential: keep it at no less than 55% as drier air will negatively affect your body and sleep.
We hope you will find our tips on how to sleep better helpful. Now you definitely know how to improve the quality of sleep and what affects it. And whenever you need to send money to your loved ones, use Profee, a service for instant and reliable money transfers.
