The inability to switch off and enjoy restful sleep can be a problem which afflicts us all. When this begins to happen on a regular basis, it can have a considerable affect on an individual's day-to-day life.
The below information, courtesy of howtosleep.co.uk, describes how to manage insomnia and boost your energy levels.
Causes of insomnia
Many people start trying to improve the quality of their sleep by themselves. Indeed, understanding what might be causing you to have sleepless nights can start to build a picture of how to improve your routine.
According to the NHS, the most common causes of insomnia are:
- Stress, anxiety or depression
- Noise
- A room that’s too hot or cold
- Uncomfortable beds
- Alcohol, caffeine or nicotine
- Recreational drugs like cocaine or ecstasy
- Jet lag
- Shift work
But illnesses and the medicines for these illnesses can also cause insomnia, including:
- Mental health conditions, such as schizophrenia or bipolar disorder
- Alzheimer’s disease or Parkinson’s disease
- Restless legs syndrome
- Overactive thyroid
Insomnia is a complicated condition and comes in different forms. As a result, not everyone’s experience of insomnia will be the same. It can be nice to speak to other people who struggle with sleep, but it can also be frustrating to receive advice which you know hasn’t worked for you.
Managing insomnia
Having a couple of nights of restless sleep doesn’t mean you have insomnia. You may experience occasional episodes of short-term insomnia throughout your life. Sometimes it may go if you manage it yourself, but for some people, insomnia can last months or years. It can be debilitating, with a massive impact on quality of life.
Have you ever heard the term ‘sleep hygiene’? It refers to efforts to create the ideal conditions for a good night’s sleep and it’s often the first step for people suffering insomnia. Indeed, self-care is an important first step to promote good sleep routines.
Steps which may help you to manage insomnia include:
- Minimising your use of technology late at night, or turning down the brightness on any screens you have to use shortly before bed.
- Drinking fewer caffeinated drinks
- Engaging in moderate-intensity excercise
- Ensuring your bedroom is ideally-suited to getting a good night's sleep. This may include using thick curtains or dark blinds, maintaining a comfortable temperature in your bedroom, keeping noise to a minmum.