Insomnia Symptoms Causes and Treatment Without Medication

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Woman with insomia in bed

What is Insomnia?

Insomnia is described as a disturbance in sleep, waking up in the middle of the night, or not falling asleep at all. The National Institute of Health states that about 30% of people complain that they wake up at night, after which they can not fall asleep. Insomnia is one of the most common reasons for going to the doctor. According to statistics, adults who get less than 7 hours of sleep a night were more likely to have chronic health problems, including arthritis, depression, cardiovascular disease, and anxiety.

Causes of Sleep Disorders: 

Sleep disorder occurs for various reasons. An important role is played by the environment in which a person falls asleep. For example, an uncomfortable bed, sound stimuli, and uncomfortable temperature conditions greatly affect the quality of sleep. Other causes of insomnia are known as pathological changes in the body, accompanied by difficulty breathing, pain syndrome, hormonal fluctuations, and frequent urination. Staying awake at night can also be a result of excessive physical activity, depression, anxiety, stress, and other common lifestyle struggles.

As statistics show, women are more susceptible to insomnia than men. First of all, this is due to the emotionality of the female, and also to the physiological factors, such as monthly changes in the endocrine system before the menstruation and hormonal imbalances during pregnancy and with menopause.

In men, insomnia manifests itself against the background of diseases of internal organs. Men who are prone to frequent and excessive drinking tend to have intermittent sleep patterns and restlessness. Also, excessive physical activity before bedtime is the cause of sleep disorders.

Main Causes of Insomnia in Teenagers and Children:

  • Psychological disorders.
  • Violation of sleep.
  • Hormonal reorganization.
  • Excessive overload in school with minor physical exertion.
  • Stressful situations, experiencing problems related to relationships with parents, peers, and teachers.

Ways to Treat Insomnia:

  1. Normalize the regime by developing the habit of falling asleep and waking up at the same time. This facilitates the installation of an “internal clock”, which regulates the basic functions of the body. It is very important to relax before going to bed.
  2. For some time before sleep, take a few minutes to think about and analyze your actions. Set aside a designated time to find solutions to problems that have arisen at work or in your personal life. Make an action plan for the upcoming day, adjust yourself to a positive mood.
  3. It is very important to relax before going to bed. Take a warm bath before going to bed, meditate, or use aromatic oils to help put your mind and body at ease.
  4. Make the bed as comfortable as possible for sleeping. The bedroom is better to decorate with pleasant and gentle tones. If necessary, make soundproofing on the walls or use earplugs to block out any disturbing white noise. Cooler temperatures are ideal. In general, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep.
  5. Reduce or minimize the dose of products containing caffeine, such as tea, coffee, chocolate, and cola. Sugar and refined carbs should also be avoided, as those food items can cause blood sugar fluctuations.

Insomnia Remedies Infographic

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