Insomnia can be defined as a sleep disorder where you face difficulties getting proper sleep. You may stay awake the whole night, find it hard to stay asleep or keep waking up at regular intervals. Insomnia affects your mood and energy level and productivity at work, health, and overall quality of life.
The sleep requirements differ from individual to individual. But an average adult needs 7-8 hours of sleep to function properly. If you are facing difficulty getting sleep, you may have insomnia. Let’s look at various symptoms of insomnia to be in a better position to detect it.
Symptoms of Insomnia
Insomnia often takes a toll on your mental and physical well-being. Hence, you should always be on the lookout for early symptoms and consult a doctor if you feel you are suffering from it. Here are the most common symptoms of insomnia:
- Difficulty in getting a sound sleep
- Waking up at short intervals
- Daytime sleepiness or tiredness
- Difficulty focusing on tasks, paying attention, or remembering
- Increased accidents or errors
- Irritability, anxiety, or depression
Tips for Beating Insomnia
If you have difficulty getting proper sleep, the chances are that you have insomnia. Getting sleep tips is almost similar to diet or marketing tips, meaning they are never-ending. However, the following part contains some of the essential tips that you can follow to beat insomnia and get a good night’s sleep.
1. Try CBD Concentrates
CBD concentrates are increasingly gaining popularity in the US and many other countries worldwide. According to research, CBD concentrates can help cure insomnia as it helps in regulating body functions that affect cortisol levels.
Cortisol is a stress hormone usually active during the day, but people who have insomnia may have elevated cortisol levels, even during the night. As a result, it may affect sleep quality by increasing wakefulness. Using small amounts of CBD concentrates can regulate cortisol levels, thus helping you sleep better. You can get CBD concentrate from Sunday Scaries.
2. Avoid Looking at the Watch
Never watch the clock if you are having trouble sleeping at night. Watching every minute or hour tick by when you are trying to sleep produces a lot of anxiety, making it worse to get good sleep. If possible, avoid the urge to look at the time and the clock’s display. Instead, try doing something productive which may help you to fall asleep. For example, reading a book or doing light chores without worrying about the time might help.
3. Reduce Screen Time
Computer screens, smartphones, TVs, tablets, and even digital clocks emit blue light, a short frequency of light that can harm our eyes and disrupt sleep. So it would help if you reduce your screen time, especially after dinner, to have a good sleep. If you have to work on your computer or mobile phone during the nighttime, wearing orange-tinted glasses can be helpful as they block the blue light. Apart from the blue light, shutting down your devices a couple of hours before bedtime can maximize your chances of good sleep.
4. Exercise Regularly
Exercising reduces the chances of getting insomnia and helps get sound sleep. It can be anything from cardio to swimming, cycling, or something as simple as jogging. Exercising for just 10 mins every day increases your chances of falling asleep early. Some physical activity also reduces stress and anxiety, setting the stage for deep sleep. However, avoid working out or exercising 3-4 hours before your bedtime.
5. Avoid Alcohol
It might come as a surprise, but it is vital to stay away from alcohol if you have insomnia. You may think that having a couple of drinks can make you fall asleep better, but it does just the opposite. Drinking alcohol usually interferes with your sleep cycle, causing you to wake up in the middle of the night. In addition, drinking too much alcohol leads to dehydration, which can interrupt your night sleep. Try drinking a cup of warm milk or chamomile tea instead of alcohol to relax better and have a good sleep.
Dealing with insomnia can be pretty challenging because it not only prevents a good sleep but also leaves you tired and sleepy throughout the day. While consulting a doctor and taking prescribed medication can be a solution, you can try out the above solutions to beat insomnia and sleep like a baby at night.