How to Deal with Insomnia

Most people suffer from insomnia at some point in their lives. They may have trouble falling asleep, or suffer from problems such as waking up too early or interrupted sleep.

Mental stress, lack of physical activity, nutritional errors, and many other factors can affect sleep quality negatively. However, it is possible to increase the duration and quality of sleep with some lifestyle changes. Here’s how insomnia affects your body and what to do to improve your sleep quality.

What to do to improve sleep quality

1. Exercise during the day

Keep your body moving. Whether you go for a walk or exercise by yourself at home, just make sure your muscles are working. Try working out during the daytime and avoid working out before bedtime for it may disrupt your sleep.

2. Limit caffeine consumption

Caffeine stimulates the central nervous system, which makes us energetic. Don’t drink more than 2-3 cups of coffee a day. Avoiding coffee especially after dinner-time is crucial as it may interfere with your sleep schedule. Bear in mind that all kinds of energy drinks, cola and sodas, black tea, green tea, and dark chocolate contain caffeine.

3. Limit screen time

Put your phone and computer away 2 hours before bedtime. Try not to use them in your bedroom. Blue light emitted by the screens disrupts sleep quality. This unnatural light also affects your circadian rhythm.

4. Be realistic about your sleep time and stick with it

Considering your everyday routine and schedule, find a realistic bedtime hour that will allow you to sleep at least 7 hours at night. Try to stick with this sleep time even on weekends.

5. Prepare your bedroom

Don’t let your room’s lights be too bright. Also adjust the temperature of your room, neither too hot nor too cold. Open your windows for an hour to freshen the air before sleeping.

What happens if you don’t sleep well at night?

Sleep has an important role in your physical health. It directly affects your body’s functions.

1. You eat more: Studies show that sleep-deprived people tend to have a bigger appetite and eat more. Lack of sleep triggers increased levels of ghrelin, the hormone that stimulates the appetite, and decreased levels of leptin, the hormone that suppresses the appetite. The more time you spend awake with an increased appetite, the more likely you are to overeat.

2. Cognitive functions decrease: Lack of sleep can impair your attention, alertness, concentration, reasoning, and problem-solving skills, making it more difficult to learn efficiently.

3. Memory issues arise: During sleep, important processes related to memory consolidation occur. Insufficient sleep can affect both short and long-term memory.

4. Mood changes: Sleep deprivation can cause mood swings, irritability, and increased stress. It’s also linked to mental health disorders such as depression and anxiety.

5. Immunity weakens: Continuous lack of sleep can weaken your immune system, making you more susceptible to infections.

6. Accident risk increases: Sleep deficiency significantly increases the risk of getting into accidents due to delayed reaction times and decision-making impairments.

7. Blood pressure rises: Sleeping less than five to six hours a night could increase the risk of high blood pressure.

8. Heart disease risk increases: Sleep plays a crucial role in your body’s ability to heal and repair your heart and blood vessels. Ongoing sleep deficiency is associated with an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

9. Hormonal balance gets disrupted: Sleep affects levels of several hormones in your body. This includes hormones that regulate growth, appetite, metabolism, and stress responses.

10. Libido decreases: Sleep-deprived people often have reduced libido, largely due to depleted energy, sleepiness, and increased tension.

To sum up

Chronic poor sleep can have serious effects on your health, both physically and mentally. Try our tips to improve your sleep quality, but if insomnia persists for a long time, it’s necessary to consult a doctor who specializes in long-standing insomnia problems.