Stress is one of the leading causes of Insomnia related complications worldwide. Sleep deprivation as a result of Insomnia can greatly affect an individual’s lifestyle, relationships, work output, productivity, and general well-being.
Human beings can carry on for days without feeding, interacting with people, bathing, having sexual intercourse, but sleep deprivation is something we cannot afford to pass up on.
Sometimes when Insomnia deprives you of your sanity, you become increasingly frustrated and seek solutions. Not to worry, the solutions are quite simple if you can follow them religiously and ensure you accomplish them. In order to fully understand the concept of sleep deprivation, one needs to understand what insomnia is.
What is Insomnia?
Insomnia is the inability for an individual to fall asleep or remain asleep for a continuous period of time. Individuals, who have insomnia when they eventually fall asleep, wake up intermittently and find it extremely difficult to fall asleep.
Insomnia can be mild or acute depending on the progression of the ailment, and individuals are required to treat this ailment. Failure to treat acute Insomnia can lead to severe cases, trauma, insanity etc., are among the complications that may arise if Insomnia is left untreated.
Insomnia has numerous symptoms and there are different ways you can use to identify them. They include:
How to identify if you possess Insomnia
- Inability to fall asleep during bedtime
- Inability to maintain sleep when you eventually fall asleep (waking up abruptly during sleep)
- Irregular bouts of exhaustion
- Irregular waking up time (early birder)
- Feeling exhausted after waking up
- Feeling of anxiety and depression
- Causing unforced errors in your daily activity
- Feeling downcast
- Absence of mind
What Causes Insomnia?
Insomnia is an offshoot of so many complications; the most common cause of Insomnia is Illness and Stress.
- Anxiety and depression are one of the leading causes of Insomnia
- Lifestyle change, job loss, complicated relationships, a loved one passing away, and a change in environment lead to stress patterns that are temporary
- Severe Stress
- Environmental flaws as a result of noise pollution
- Disruption of sleep patterns as result of disruptive habits before bed
- Physical and emotional affliction
- Medical complications – Illnesses can also cause insomnia. Illnesses such as Chicken Pox, Small Pox, Measles, Acute Typhoid, Cancer, and a host of others can cause insomnia.
- Drinking, Smoking or Coffee – All three are stimulants, and stimulants are highly disruptive to sleep. Most people think alcohol essentially makes them fall asleep, but in the middle of the night they wake up as a result of their alcoholic intake, thus staying awake till dawn.
- Indiscriminate use of medication – A growing trend of consumption of pain relief medication has been identified in today’s younger generation. This trend has facilitated the rise of Insomnia in today’s youth.
Resultant Effect of Insomnia
As discussed earlier, Insomnia leads to stress and Illness, but to understand the debilitating effect of this disease more insights into its effect must be understudied.
- Insomnia may lead to a dip in your productivity at your job and can also hamper your career progress. Individuals that have irregular sleep patterns are always absent minded at their job, this forces a drop in their performance levels and also causes stress
- Individuals run the risk of being victims of accidents. What Insomnia does is that it slows down our reflexes and response rate
- Anxiety and depression is a resultant effect of mental health disorder, which is facilitated by Insomnia. Our calm behavior during the course of the day is usually regulated by sleep. Inadequate sleep can cause individuals to show traits of anger, hateful, disgusted and irritated by things of no significant importance
- Theeffect of lack of sleep can also influence the degradation of other diseases such as heart disease and high blood pressure. Sleep helps the body to rid itself of toxins and also sustain the optimal performance of the nervous system
How to Reshape your Lifestyle to Cure Insomnia
- Reduce your intake of caffeine based and caffeine-related content
- Reduce the amount of time you spend surfing the internet. This is vital to restoring your sleep patterns, thus combating insomnia
- Turn off your Television sets when it is late at night and engage in more soothing hobbies like reading
- Adorning a sleep mask. This blocks out light and keeps your eye from roaming about when you ought to have shut eyes
- Consume more melatonin
- Listen to more classical music
- Ensure you have a regular sleep and wake up time
- Engage in Yoga exercises
- Remodel your living space
- Ensure there are no clusters in your living room. Clusters can cause a person to be irritated about living in their home, consequently making them lose sleep
- Incorporate fruits into your diet
- Avoid consuming heavy meals at dinner, light meals are preferable.
- Avoid sleeping too often during the day
- Engage in breathing exercises. While you are on the bed you can inhale and exhale up to 7 minutes, this will enable your mind to wonder less
- Go closer to nature. Go camping in the woods, this helps your body to be in tune with nature and nature often has a soothing influence on most individuals
- Engage in meditation. While you meditate endeavor to think solely about nothing
- Incorporate potted plants into your bedroom furniture
- Consider turning out the lights in your bedroom before you sleep
- Change your mattress. Most people have mattresses that cause them pains while they sleep, so it is advised that they change their mattresses to more comfortable ones
- Avoid thinking a lot. Too much thinking causes a strain on your well-being, leading to headaches and insomnia.
Medical researchers and experts have discovered that human beings need to sleep for an average time of 8 hours daily. This is less likely of for people with sleeping disorders or insomniacs.
There are several things you can disrupt how you conduct them daily, but when it comes to sleeping daily, it is essential that you maintain the average number of hours required to be asleep.
Your eyes are certainly going to hurt you the next day and you’re most likely going to have a nasty headache, so sleep deprivation is one that you shouldn’t be engaging in.
A change in your lifestyle can effectively improve the periods at which you fall asleep and stay as sleep. So in order to ensure this, thinking about employing the tips outlined in this guide.