Insomnia 13 Reasons and Their Solutions
Not sleeping well at night. Sleep is late, I toss and turn in bed. What is the solution?
Many of us suffer from insomnia. As a result, I yawn during the day, find it difficult to concentrate on work, and feel irritable throughout the day. In this article, I will discuss the treatment of insomnia. There are 13 different causes and their treatments. Which treatment will apply to you will be explained at the end.
13 Reasons and Their Solutions
Studies have shown that when going to sleep, many worries come to mind. As a result, sleep does not come.
There is a method to solve this problem. It is called ‘worry time’. In Bengali it means “time of worry”. It means setting aside a specific time during the day to think about worries.
Suppose you decide that 5pm to 5.30pm is your “worry time” every day. At this time you will think about your worries. Then it became clear on these days. No more disturbing you when you go to sleep. But if a new worry comes up at bedtime, tell yourself it’s for tomorrow. No need to think about it now!
Certain foods should be avoided. Tea, coffee, soft drinks and energy drinks.
What is the reason? Because they contain caffeine. What does caffeine do? Does not allow sleep, does not allow deep sleep. So it is better not to eat them if you have sleep problems. Especially they should not be eaten 6 hours before sleep. So what to eat? The next suggestion is about that.
You can drink warm milk near sleep. Because milk contains tryptophan. Studies have shown it helps induce better and longer sleep.
Another method taught in the treatment of insomnia patients may also benefit you. That is to relax for 1 hour before going to sleep. This is called ‘wind down’ time. It is said to use this time to remove yourself from the busyness and worries of the day.
Things that are suggested to be done in this one hour are reading books, writing a diary, taking a warm bath, listening to soothing music. Like scriptures or poetry covers, songs – whatever works for you. Things that are allowed are watching TV, using computer or mobile phone before going to bed. Because the bright light of the screen of these devices makes the brain alert. As a result, sleep is delayed.
For those who have trouble falling asleep even after lying in bed, a treatment called ‘stimulus control’ is recommended. The purpose is to make your brain think of sleep when you see the bedroom and the bed. With the bedroom so that insomnia does not come to mind.
There are several guidelines for this treatment. One of them is not to force yourself to lie in bed when you are not sleepy. If you do not fall asleep after lying down for 10 to 20 minutes, then get out of bed and go to the next room. Do something relaxing until you fall asleep. Then sleep really just go back to bed.
What can you do in the next room? You can read books in light, listen to music. But don’t use mobile phones, because the bright light of the phone can prevent sleep.
Another guideline for ‘stimulus control’ medical advice is to use the bed only for sleeping. Do not do anything else in bed.
Many of us eat food, study, use mobile or computer in bed. If I stay at home, I spend most of the day in bed. If you want to reduce sleep problems, you should avoid them.
Many insomniacs become anxious by repeatedly checking the time on the clock. It affects their sleep badly. So they are advised not to look at the clock.
In what ways can this be done? Turning the clock face counter-clockwise. If there is a clock on the wall, take it down. And sleep away from the phone. Do not hide the clock while taking these measures again! You have to wake up on time in the morning.
The clock is far away but the alarm will go off in the morning and you will hear it – so sleep in. And if someone wakes up at home, then there is no need to worry so much about the alarm.
Research has shown that many people have misconceptions about sleep that cause anxiety and interfere with good sleep.
What are those thoughts? For example, I have to sleep for eight hours every day while sleeping for eight hours is not possible for you. He went to sleep again, he could not sleep and he began to worry, “If I don’t sleep well tonight, I will do poorly at work tomorrow or fail in the exam.” Again in the middle of the night I started thinking that the insomnia will never go away and I will have it for the rest of my life. your
If such a thought comes to your mind, then catch it and calmly explain to yourself whether these thoughts have any basis or not.
Some people may not sleep well if they drink too much before going to bed. For those who have trouble sleeping at night, it is recommended to have dinner 3-4 hours before going to bed.
Avoid smoking. Because nicotine is a stimulant.
People who smoke do not fall asleep easily, wake up frequently, and often have disturbed sleep. If it is not possible to avoid completely, avoid smoking at least 1 hour before going to bed.
Another important guideline is to exercise regularly. Keeping your body active helps you sleep better at night. But exercise should be avoided 3 hours before sleeping.
It is necessary to go to bed and wake up at specific times to get the body used to sleeping at the same time every day . For example, if you decide to go to bed at 11pm and wake up at 7am every day, your body will get used to getting a good night’s sleep between 11pm and 7am.
Try to keep the same waking time every day. We like to get up a little late on Fridays or holidays. It should be avoided.
Insomnia treatment involves discouraging daytime sleepiness. If you have to sleep during the day, then take a nap earlier in the afternoon, not more than 40 minutes.
Which solution applies to you?
By now you must have realized that insomnia is a little different from other diseases. Like typhoid or coronavirus, we know for sure that a germ has entered your body. There is no definite cause for insomnia.
It can be different for everyone. Not all of the 13 causes and treatments I mentioned may apply to you. You will observe only that which applies to you.
If these measures do not resolve the sleep problem, lack of sleep becomes a regular problem, disrupts your daily life, or causes excessive anxiety about sleep, seek medical help. Do not self-administer sleeping pills.