Insomnia: Causes and Tips to Battle the Disorder

Woman suffering from Insomnia.
Bonn, Germany - February 13: Posed Scene: A sick woman lies in bed wearing an eye mask on February 13, 2018 in Bonn, Germany. (Photo Illustration by Ute Grabowsky/Photothek via Getty Images)

Insomnia can be very annoying. You’re tired after a long week of work or school, and you just want to go rest. Unfortunately, this condition won’t let you do so, keeping you up in the late hours of the night. When you do fall asleep, it might be really early in the morning, already forcing you to wake up with just a couple of hours of sleep under your belt.

Of course, a few hours of restful sleep will leave anybody dizzy, disoriented, and irritable. We feel your pain and want to try to help. In this piece, we’ll discuss the top stressors that cause insomnia and a few tips that may help you battle this disorder. With that said, let’s discuss the causes of insomnia and things you can do

Main Causes of Insomnia

Insomnia refers to a disorder that can make it difficult to fall asleep, stay asleep, or in severe cases, both. It can be frustrating when you’re trying to rest, doze off, and you can’t and don’t know what’s causing it. Fortunately, we’re got you covered on this one. The following are some of the most causes of insomnia.

Stress and Anxiety

Feeling stressed or anxious can make it difficult to relax and fall asleep. Worries about things related to work, family, or personal issues can keep your mind active and prevent you from getting the rest you need.

Medications

Speaking of medical conditions, even the treatments that you take for them can have adverse effects on your ability to sleep. Some of the medicine you take, like antidepressants, allergy medications, and certain blood pressure drugs, can interfere with your sleep.

Caffeine and Alcohol

While good to start your morning and to cap off your night, consuming too much caffeine or alcohol throughout the day can be the cause of your insomnia. These drinks can interfere with sleep by messing with your natural sleep cycle, making it difficult to doze off.

Jet Lag

If you’re a frequent traveler and find yourself being unable to fall asleep once you go back home, you may be experiencing a severe case of jet lag. Traveling across time zones can disrupt your body’s natural sleep-wake cycle and make it difficult to fall asleep and stay asleep.

4 Tips to Help You Beat Insomnia

Now that you’re aware of the possible causes of insomnia, it’s time to discover ways you can beat it. Here are some simple tips you can do to give yourself a night of quality rest.

Establish a Consistent Sleep Routine

This tip takes a lot of discipline and time to do. While simple, going to bed and waking up at the same time every day, even on weekends, can help you a lot. Setting a schedule helps regulate your body’s natural sleep-wake cycle, conditioning your body to get used to sleeping at a particular time.

Get Regular Exercise

You may think that doing exercise is just a way to exhaust yourself. But, it gives more practical benefits than you think. Yoga and regular exercise can help you sleep better as it gives endorphins and your mind to settle down.

Manage Your Stress

Practice relaxation techniques such as meditation or deep breathing exercises to help calm your mind before bed. If none of these work, consider talking to a professional like a therapist or counselor.

Limit Daytime Naps

Most of you may be guilty of this. And, to be honest, we can’t blame you, especially if you wake up early for your job or to attend school. However, if you do take daytime naps, limit them to 30 minutes or less and avoid napping late in the day.

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