Insomnia is a condition that many people experience. It can be difficult to get a good night's sleep when you are constantly waking up throughout the night and feeling tired all day long. Many people don't know what contributes to insomnia, so they do nothing about it until it becomes too much for them to handle anymore. In this blog post, we will discuss five things that contribute to insomnia the most, including bed confusion and napping habits during the day.
What is bed confusion?
Also known as confusional arousal. This is when a sleeping person appears awake but shows signs of confusion or strange behavior. Sometimes this occurs when someone has been woken up suddenly out of a deep sleep. It can also be caused by alcohol and drug consumption. Some medications can also have confusional arousal symptoms as a side effect.
Napping:
Napping can be one of the most common reasons that people end up having insomnia during the night. If your body is sleeping too much during the day this can have negative effects on your circadian rhythm. It is recommended that if adults need to nap during the day they don't sleep for more than 15 minutes at a time. It has been proven that 15 minutes can be beneficial and give you a boost without disrupting your normal sleep cycles during night time. These have often been called terms like "cat naps" or "power naps", these types of naps can increase alertness and rid you of drowsiness while not creating any negative effects that would contribute to insomnia.
Menopause and hormonal imbalances:
Menopause and hormonal imbalances are one of the five major leading causes for people experiencing insomnia. Hormonal imbalances are a natural thing that occur in all women as they age. As the hormonal levels change, it can affect sleep patterns and make some people more prone to insomnia during this time of life.
Overeating before bed:
Eating too much before going to bed can cause indigestion which will keep you up throughout the night. It is important to eat light, healthy meals before bed and avoid eating things that will make you feel bloated or uncomfortable in any way.
Back pain:
Some people experience back pain while they sleep which can interrupt their sleeping patterns and cause insomnia as well. If this is an issue for you it may be necessary to change sleeping positions frequently throughout the night to keep comfortable. You might also want to consider flipping or rotating your mattress around.
Back pain is a condition that affects millions of people every year. It can lead to sleeplessness and insomnia if it isn't treated properly or taken care of in the right way. If you're having back problems, talk with your doctor about finding ways to relieve the pressure on your spine so sleep will come easier at night.
Tips for dealing with insomnia:
Avoid eating things that will make you feel bloated or uncomfortable in any way.
If possible, it may be wise to avoid napping during the day as this can disrupt your circadian rhythm and have an effect on your sleep patterns in a negative manner.
Try not to drink coffee too close to bedtime because caffeine is a stimulant.
When you are sleeping, make sure to sleep on your back. This will take the pressure off of your lower spine and may help with any pain or discomfort that has been caused by a bad night's sleep in the past.
Try to listen to calming music before bedtime as it can soothe you into a better state of mind.
If you can't sleep, try not to worry about it too much and just go ahead and get up from your bed for a little bit before returning again so that you are giving yourself the chance to actually fall asleep this time around instead of laying there in fear that your insomnia will continue on indefinitely.
Avoid drinking a lot of liquids before bed time.
Keep your room dark and cooler at night for optimal sleep.
Aim for 30 minutes of exercise everyday. Preferably early in the day. Do not exercise right before bed time, as the release of endorphins can keep you awake.
Make use of eye masks and earplugs if external stimuli like light and noise can't be avoided when trying to sleep.
Use breathwork if feeling stressed or anxious before sleeping as this can help calm your mind down and stop racing thoughts that can keep you awake at night.
The benefits of exercise for insomnia:
Exercise increases the secretion of serotonin, which is a hormone that helps us feel calm and relaxed.
The release of endorphins during exercise can also help you sleep better by releasing natural painkillers such as dopamine in your brain to make it easier for you to relax before bedtime.
Regular physical activity lowers stress.
The benefits of meditation before sleep:
Meditation is a great way to get your mind off of worries and thoughts that can keep you awake at night.
It's also been shown to lower levels of stress hormones like cortisol, which are often high in people with insomnia because they're constantly worrying about not being able to sleep.
The importance of getting enough quality protein:
Protein is a key nutrient for feeling rested and energized during the day.
Your body can use protein to create serotonin, which helps regulate your mood and sleep patterns.
Low levels of tryptophan (the amino acid that converts to serotonin in our bodies) have been linked with insomnia issues like restless leg syndrome.
The importance of eating a balanced diet:
A healthy, balanced diet is essential for feeling rested and energized during the day.
Eating foods high in protein at night can help you sleep better since they contain tryptophan (the amino acid that converts to serotonin) which are both linked with quality rest.
Eating a balanced diet helps with mood and energy levels, which can help reduce feelings of restlessness.
In Conclusion:
When it comes to insomnia, you are not alone. Most people experience bouts of insomnia at one point or another throughout their lifetime. Follow the tips above to help combat insomnia. Also, if you are experiencing insomnia for multiple nights repeatedly it would be best to be seen by your doctor to help determine a full treatment plan that can get your sleeping habits back on track.
