The Struggles of Insomnia and What You Can Do About Them

By: Kanzy Nada

You were enjoying your beauty sleep and suddenly you woke up, with no valid reason. The next day you couldn’t sleep and when you finally slept, your alarm rang vigorously, forcing you to wake up.

This keeps on happening over and over again, you start thinking that this is not normal and that there is something terribly wrong with you.

What you are experiencing is insomnia which is a sleep disorder characterised by difficulty falling and/or staying asleep. And YES it is normal, in fact 1 in 3 people have experienced mild insomnia.

It being common doesn’t mean that you should just give up on getting your 8 hours of sleep, keep in mind sleep isn’t a luxury, it’s a necessity.

There are two types of insomnia

1-Primary Insomnia: meaning that the person is having sleep issues that are not directly connected to any other health issue.

2-Secondary Insomnia: meaning that the person is having sleep issues that are directly connected with another cause such as a health issue: asthma, depression, cancer, etc…

Either way it sucks not being able to sleep properly. Thus, I have come to your rescue and I have compiled 8 tips to help you overcome this plague of a disorder.

Identify and correct inappropriate thoughts and beliefs that may lead to insomnia:

The easiest way to do that is to participate in cognitive therapy as it will help provide you with the necessary information about sleep habits and more ways to prevent insomnia.

No naps:

Avoid at all costs taking naps throughout the day because it is extremely important to maintain a consistent sleeping schedule. You may think that napping is a proper way to catch up on missed sleep, but actually it degrades the quality of your nighttime sleep.

Stimulants like caffeine, alcohol and nicotine:

The effects of caffeine and alcohol could last for up to 24 hours which may result in a turbulent night of disrupt awakenings that will also degrade the quality of your sleep.

Overall health:

You should exercise regularly as it can help you sleep better and longer. However, most experts have agreed that exercising should not be at least 3 to 4 hours before going to bed.

Healthy snacks before bed can greatly affect how well you sleep. Try eating half a banana with a tablespoon of peanut butter, or a whole wheat cracker with some cheese.

Magnesium:

So apparently it plays a huge role in your sleeping cycle. Researches state that even the slightest lack of magnesium will keep the brain occupied and up all night. To avoid this, simply take a good dose of magnesium from food such as: pumpkin seeds, almonds, green vegetables. However, as much as it is needed, don’t take magnesium supplements without consulting your doctor as it can cause several other health issues.

No food or drink before bed:

My dearest apology to your growling tummies-I can literally hear them cursing at me right now- but they should have asked for food hours ago, it’s their fault you’re up with sleeping issues right now probably reading my article, not that I am complaining though but read it in the morning. Back to our point, eating at night simply activates the digestive system and simply keeps you up all night.

Insist on making your sleeping environment comfortable:

. Dim lighting, calmness, and just the right temperature… I am feeling sleepy already. Oh and just a pinch of lavender. 

Avoid overthinking for god’s sake:

Overthinking is what I like to call the demon that is aiming for our demise, okay that was a bit extra, but it is has really taken accommodation in each of our minds, and it tends to wake up at the most inopportune times, guess when?

When we’re actually trying to sleep. See, it’s a demon.

I hope this helps in any way possible, happy sleeping y’all.

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