Have you tried just about everything to cure your insomnia? Perhaps it’s time to revisit the traditional medicinal tools of our parents and grandparents. Several over-the-counter medications have fallen into disuse with modern medicine but remain valuable to those suffering from lack of sleep.
Things to avoid before bed
It’s essential to avoid drinking caffeine before bed, which can leave you feeling wired and wide awake. Avoid drinking caffeine before bedtime. Caffeine stimulates the brain, keeping you awake and alert.
Avoid eating fatty foods before bed. The fat in fatty foods causes your brain to produce more of a chemical called serotonin, which can keep you awake. However, there are foods you can eat to improve sleep. Try apples, which contain tryptophan, a sleep-inducing amino acid.
How to avoid racing minds
“Your racing mind is what causes you to think about all of the things you want to do and about all of the people you need to talk to, and it’s what causes you to feel anxious and overwhelmed.”
You can try different techniques to avoid racing minds such as meditation, deep breathing, or a simple walk. A healthy night’s sleep can help to improve mood. Try to get 7-8 hours of sleep each night. The more rest you get, the less sleep your body needs. When you’re busy, try to make a mental list of all of the things you need to do. You’ll be less likely to think about all of the things that you need to do if you can just remember them. You might be thinking that some of these tips don’t apply to you because you’re too busy. But everyone has at least one thing they could cut from their day. You might be thinking that you don’t have enough time to accomplish all of the things you need to do.
Insomnia symptoms can be caused by anxiety, depression, chronic pain, or any of the following:
- Being overtired
- Stomach problems or digestive issues
- Sleeping disorders, such as sleep apnea
- Recent or chronic stress and anxiety
- A history of heavy drinking
- Drug or alcohol abuse
- Eating disorders, such as bulimia or anorexia • Dehydration
Common Insomnia Causes
Most people experience insomnia at some point in their lives. Insomnia is a common cause of daytime fatigue, irritability, and difficulty concentrating. Most people experience insomnia at some point in their lives. Insomnia is a common cause of daytime fatigue, irritability, and difficulty concentrating.
It is not clear why some people are much more prone to experiencing insomnia than others. Though the specific cause may be unknown, several common factors may contribute to causing insomnia.
Stress in the day-to-day life Anxiety Bad sleeping habits such as sleeping on the couch or not getting enough sleep, in general, a stressful environment A history of depression Worrying about money, health and family issues Irregular sleep schedules with no opportunity to catch up on sleep As a result of poor or irregular sleep, people suffer from the following problems: Feeling tired and fatigued Feeling less alert and functioning much more slowly Having difficulties in concentrating Thinking about sleep for long periods Sleeping too much and experiencing sleep inertia (not being able to get up after waking) Lack of energy and feeling sleepy.
How to treat your insomnia
You will need to find your circadian rhythm and go to bed at the same time every night, ideally between 9pm and 10pm. Your insomnia may be caused by not getting enough sleep or by not sleeping for long enough. If you’re not getting enough sleep, try to go to bed earlier. If you’re not sleeping for long enough, try to catch up on sleep. These steps are to establish the rhythm that your body needs to fall asleep.