10 causes of insomnia and how to beat it

10 causes of insomnia and how to defeat it in 2023

Insomnia is one of the most common problems of modern man.

Fortunately, it is possible to cope with most of the causes of insomnia,

Cause 1: nervous disorders and stress

Reason 1: nervous disorders and stress

Almost the most common cause of insomnia, which is not easy to get rid of.

A nervous breakdown can sometimes be accompanied by depression.

In this case, of course, it is necessary to seek help from a qualified specialist.

If the cause of your emotional over stimulation lies in quite obvious, everyday experiences – it is surmountable.

How to fight it:

First, rid yourself of every source of stress you can.

For example, do not watch TV before going to bed, but read a book.

Secondly, do a nighttime relaxing procedure: massage the temple area with lavender oil, prepare a relaxing foot bath, take a warm shower or a bath with chamomile flowers.

Thirdly, give yourself all the conditions for a comfortable sleep: air out the room, turn off the light (darkness promotes the production of a special substance in the body, which causes a faster relaxation) and eliminate any noise.

Reason 2: Excessive caffeine consumption

Reason 2: Excessive caffeine consumption

Without noticing it, we can drink one to two to five cups of coffee a day.

Coffee is certainly delicious, in some places even healthy, but only in the morning!

How to fight it:

Three hours before bedtime, it is strictly not recommended to eat foods and drinks that contain caffeine!

Such foods could be tea (the stronger the tea, the higher concentration of caffeine in it), cocoa, chocolate, coca-cola and energy drinks.

Reason 3: Improper and untimely eating

How our bodies work depends on how we feed them and, more importantly, what we eat.

Have you heard the saying, “You are what you eat”?

We can’t control the composition of all the foods we eat, and some contain components that disrupt the body’s proper functioning.

Also, eating right before going to bed also has an undesirable effect.

The body will not be able to give itself a rest because of active digestion.

How to fight it:

Before going to bed, it is useful to drink a glass of warm milk with honey, it is better to eat light food for the night.

But it is important to remember that hunger also contributes to insomnia.

Eat three hours before bedtime – and this rule is not only for those who lose weight!

Reason 4: Smoking

Not everyone knows that nicotine is almost as potent an energy stimulant as caffeine.

Ideally, quit smoking completely.

Learn how to quit smoking for good quickly

We understand that not everyone can do it, so we advise you not to smoke at least three hours before bedtime.

Reason 5: drinking alcohol

Reason 5: drinking alcohol

Yes, especially at night!

Some people who suffer from insomnia drink a small dose of alcohol “to fall asleep faster.”

However, regular ingestion of any dose of alcohol puts a strain on the nervous system and can be the cause of a nervous breakdown.

How to deal with it:

Don’t consume alcohol before bedtime.

And don’t abuse alcohol at all.

Reason 6: lack of rest during the day

Modern man is so active and overwhelmed with work and other household chores, that he used to consider rest an activity for sissies.

We deliberately burden ourselves with additional responsibilities after the basic, so as not to look too free.

How to fight it:

During the day, give yourself a break for at least a couple of minutes before you start a new task.

That way, fatigue won’t build up.

Evening fitness enthusiasts are advised to end workouts no later than 8-9 p.m., so that the body has time to adjust to sleep.

Quiet walks also relieve the accumulated stress of the day.

Reason 7: nightmares

Bad dreams are one of the most common causes of insomnia.

You are subconsciously afraid of seeing a nightmare, and your body begins to actively resist sleep.

How to fight it:

Nightmares can happen to all of us, there is nothing supernatural about it.

To avoid nightmares, try to free your head from frantic thoughts.

An ideal recipe is meditation.

If you don’t feel up to it yet, start with yoga, pilates and other relaxation activities.

Reason 8: Disturbed sleep patterns

Reason 8: Disturbed sleep patterns

We can stay awake for two days, then sleep for a couple of hours and go about our business.

Everything seems to be fine, but at some point the body just fails.

And not because it is such an insidious evil, but simply because it works on the principle of the battery.

And by not letting it recharge in time, you bring that moment closer yourself.

How to fight it:

The most optimal bedtime is eight hours.

Depending on whether you’re a “night owl” or a “lark,” you can choose your own schedule.

Even for people who work in shifts, there is a way out: lie down at the same time alternately day and night.

The body will get used to it and stop resisting.

Reason 9: Information flow

Reason 9: Information flow

Information surrounds us everywhere: on the Internet, on television, in our own heads (it is information about problems concerning us personally).

Once we distract ourselves from physical matters, a real war of information opens up in our heads.

All the heard and experienced during the day is trying to fight for your attention.

And it doesn’t care at all that you’re already fighting to get to sleep.

How to fight:

Distribute the tasks according to their complexity so that in the evening you will face the easiest and most pleasant, which will “override” the impression of heavy news or difficult tasks.

A massage or a soothing lavender or chamomile solution will help you relax before going to bed.

Reason 10: Uncomfortable items for sleeping

These items can be pajamas, bed linens, bed, mattress, and anything else related to sleep comfort.

How to fight it:

By completely replacing the items that bother you

Another very good and proven way to sleep well is to start taking melatonin in the form of chewable candies.

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