7 Ways to Sleep Better from a Scientist with Insomnia.......besteducationpage

SUMMARY:

- The most common causes of chronic insomnia are anxiety, stress, and depression. Strong emotions that you experience during the day — from anger to sadness — also contribute to the problem.

- Certain illnesses and medical problems also cause insomnia. Asthma, allergies, Parkinson’s disease, acid reflux, kidney disease, and chronic pain keep a lot of people awake at night.

- Many medications can be the reason for your sleep disorder as well. These include antidepressants, thyroid hormones, high blood pressure medications, some contraceptives, and even common cold and flu meds, pain relievers, and slimming pills.

- Insomnia can indeed trigger anxiety and depression or make them worse if you already suffer from them. Cardiovascular disease and obesity are the other possible consequences of chronic insomnia

- Even the most common over-the-counter meds containing melatonin, diphenhydramine, doxylamine, or valerian can cause some serious health damage when mixed with other drugs or alcohol.

- Your bedroom’s gotta be quiet, dark, and cool. Think of all those noises coming from the street if you live in the city — a sound machine or earplugs can help you with those.

- Make things easier for your biological clock by going to bed and waking up at the same time every day.

- The National Sleep Foundation recommends exercising to float off to dreamland with ease.

- Stop heavy food consumption 2 hours before bed. It’s also best to have coffee in the morning as drinking caffeine 6 hours or less before bedtime won’t make things any better sleep-wise.

- The blue light coming from your phone, tablet, or computer reduces evening sleepiness and melatonin production.

- Finally, if you think naps during the day are harmless and even useful, you’re wrong. They only make things worse when it gets down to a real night’s sleep. If you absolutely can’t go without them, make them no longer than half an hour before 3 p.m.

are you familiar with that feeling when

it's 4 a.m. and you still can't sleep

and it's not even worth it now that you

have to wake up in two hours well

welcome to the club now to win over your

enemy you got to know them well enough

so I did some research to find out more

about the monster that tortures me at

night and prevents me from being active

and productive

where does insomnia come from you

probably know that insomnia is a

condition where you are unable to fall

asleep or stay in that delightful

sleeping condition at night everyone is

different and some people feel fresh and

new after 4 hours of sound sleep others

can't function properly even after 8

hours so if you wake up feeling fatigued

and unwilling to do anything it doesn't

necessarily mean you didn't spend enough

time counting the Z's it's possible that

the quality of your sleep is messed up

and you are experiencing insomnia it can

be temporary whereby you have sleep

problems for a few days or permanent and

that's a good reason to be alarmed it's

not just one problem that can be easily

solved because it's basically a symptom

of another problem which can be totally

different for different people for me

personally I believe it has to do with

my inability to relax and take it easy

this and maybe the fact that I drink 5

cups of coffee a day I don't know the

most common causes of chronic insomnia

are anxiety stress and depression and

obviously the inability to sleep well in

such conditions doesn't make it any

easier strong emotions that you

experience during the day from anger to

sadness also contribute to the problem

so in some cases treating insomnia means

treating all these mental issues certain

illnesses and medical problems also

cause insomnia asthma allergies

Parkinson's disease acid reflux

kidney disease and chronic pain keep a

lot of people awake at night if you have

one of these it's a good idea to consult

your doctor about your sleep problems

next time you go for a health check

interestingly even other sleep disorders

like apnea restless leg syndrome and

circadian rhythm disturbance when you

travel or work late night shifts can all

be the reason for insomnia which is also

a sleep disorder many medications can be

the reason for your sleep disorder as

well these include antidepressants

thyroid hormones high blood pressure

medications some contraceptives and even

common cold and flu meds pain relievers

and slimming pills and according to the

results of a study conducted at the

University of California San Diego and

Harvard University in 2018 insomnia can

even be genetic

is it dangerous

as a veteran insomniac I for one can

tell you it sure is what can you do when

you can't fall asleep at night well

obviously you start going through each

and every detail of your day then the

last month then your whole life it gives

you frequent existential crises designer

bags under your eyes and a brain too

exhausted to function even at 9 a.m.

sadly that's not the end of it

scientists at RMIT University studied

the link between insomnia and depressive

symptoms back in 2011 they concluded

that insomnia can indeed trigger anxiety

and depression or make them worse if you

already suffer from them

moreover scientists at Kaiser Permanente

Center for Health Research NW analyzed

eight years of data in 2018 and

established a link between insomnia and

the risk of type 2 diabetes

cardiovascular disease and obesity are

the other possible consequences of

chronic insomnia I personally would

rather of

and as I read in an article summarizing

the data of the American insomnia survey

insomnia also puts you at higher risk

for injury at work and outside of it

well it's not surprising when you

imagine how hard it is to stay focused

after yet another sleepless night so I

realize that insomnia is indeed a

problem that has to be solved and I

decided to try the recommendations of

someone I trust

Evette the antrum on science blogger and

former analytical chemist with a degree

in forensic science

this bright lady is a fellow insomniac

so let's see what she has to say about

it can medications really help if it

doesn't encourage using sleep meds as a

remedy according to the Mayo Clinic you

should consult your doctor as to how

many and what type of sleep meds you can

take they can offer a quick fix but they

won't solve the problem permanently Plus

even the most common over-the-counter

meds containing melatonin

diphenhydramine doxylamine or Valerie

can cause some serious health damage

when mixed with other drugs or alcohol I

have to admit that I did try taking meds

and they did help me fall asleep only to

make me crave them the next night as I

couldn't sleep without them I realized

that instead of putting myself on a pill

I'd be depended on I'd rather tried

non-medication solutions that work

something that wouldn't just ease the

consequences but deal with the actual

problem one thing I know about non

medication solutions is that they don't

give an immediate result and require

constant work but when my own health is

at stake I'm up for the challenge here's

what mrs. D on drama tried out herself

plus a few tips I found online arranged

the perfect sleep environment

your bedrooms got to be quiet dark and

cool believe it or not but after I

bought a new mattress and pillow that

were way more comfortable than my old

ones and set the perfect temperature for

myself relaxing became so much easier

think of all those noises coming from

the street if you live in the city a

sound machine or earplugs can help you

with those and blackout curtains and an

eye mask will save you from all the

annoying light pick a sleep schedule and

stick to it easier said than done

but worth the effort make things easier

for your biological clock by going to

bed and waking up at the same time every

day

now when I say every day I even mean the

weekend it's really hard but I'm getting

there work out the National Sleep

Foundation recommends exercising to

float off to Dreamland with ease walking

works just fine for me and I can go to

sleep way faster and feel better when I

wake up after a couple of hours spent

outside running and weightlifting

however didn't have the same effect

watch your diet do you like to have big

evening meals

well heavy foods and spices will give

you stomach trouble in heartburn so it's

best to have a light snack in the

evening if you can't survive on broccoli

try to do what I did and stop heavy food

consumption two hours before bed it's

also best to have coffee in the morning

as drinking caffeine six hours or less

before bedtime won't make things any

better sleep wise alcohol isn't your

friend either as it will help you song

out but wake you up a few hours later in

fact any liquids an hour before bed are

pretty much deal-breakers so save

yourself from late-night bathroom trips

by having your last drink of the day a

little bit earlier put away your

smartphone I know I know I used to check

my Instagram and email right before

going to bed and first thing in the

morning

but it's much healthier to read a book

or listen to some relaxing music last

thing in the day according to Anne Marie

Chang PhD the blue light coming from

your phone tablet or computer reduces

evening sleepiness and melatonin

production in fact it's not just

stimulating your brain with gadgets but

even having heated discussions or

arguments with other people that'll mess

up your biological clock keep a sleep

Journal this is probably the most

creative tip on the list as bizarre as

it sounds keeping a sleep Journal helped

both mrs. diandra Maude and May the idea

is to keep track of your dreams and try

to explain the connections between them

in reality for example I see a lot of my

cat making a mess in the room and a lot

of me being late for work so these are

the things I'm concerned about when I'm

awake and taking them under control in

reality should help improve my sleep

situation don't take naps finally if you

think naps during the day are harmless

and even useful you're wrong they only

make things worse when it gets down to a

real night's sleep if you absolutely

can't go without them make them no

longer than a half an hour before 3 p.m.

to sum up the results of my experiment I

recommend that you try and combine

different methods that don't involve

medications one or a couple of them will

eventually help you combat insomnia see

it works do you know any other ways to

fight insomnia let us know in the

comments below don't forget to give this

video a like share it with your friends

and click subscribe to stay on the

bright side of life

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