What is insomnia caused by?
Insomnia may seem like more of an inconvenience than a problem unless you’re the one dealing with it. If you have insomnia, you are not alone. Over 57 million Americans are dealing with insomnia. It’s time to gain control of your life once and for all. Here’s a more detailed look at insomnia, the effect it can have over your life, and ways you can overcome it. One question people want to know is what is insomnia cause is?
Insomnia is the lack of sleep you receive. You may be able to fall asleep, but not stay asleep. You may have trouble falling asleep. The result of insomnia is waking up and not feeling refreshed or well-rested. You may often feel frustrated and restless. It is recommended that you get at least 7 hours of sleep each night. Having insomnia disrupts a healthy sleep pattern and other things. There can be many culprits of lacking sleep, and one of the symptoms of an underlying issue can be insomnia. Insomnia, like many other conditions, has a variety of different symptoms you may notice quickly or over a period.
What Are the Symptoms of Insomnia?
If you have insomnia, you may experience some or all the symptoms associated with this condition. Different symptoms of insomnia include
- Unrefreshing sleep
- Difficulty concentrating
- Difficulty falling asleep or staying asleep
There are many more symptoms of insomnia, but these are among the most noticeable.
Things That Cause Insomnia
You may be surprised at how much your daily activities and routines affect the way you sleep. Having a stressful and demanding job can affect how and when you sleep. You may be off schedule due to drastic changes in your lifestyle, such as adopting a new schedule at your job or getting back into the swing of things after a long vacation. Medications, depression, and health issues are reasons insomnia may occur or worsen.
Stress and Depression – depression and stress often go hand in hand. Worry and concern can cause depression and could keep you up at night. It may seem like your mind is racing with many thoughts and you can’t stop thinking about future or past situations. Depression can make you feel sad, lonely, angry and experience other emotions, which can keep you up at night.
Medications – all medications have side effects whether they’re good or bad. Some medications contain caffeine, which could cause insomnia to occur. Antidepressants and stimulants are among many of the medications that can have insomnia as a side effect. Contraceptives and medications that are prescribed for high blood pressure are other medications that often cause insomnia or make the condition more severe.
Pre-Existing Conditions and Illnesses – Acid reflux, kidney failure, and other conditions, can cause insomnia, especially ones that are painful. Severe pain can keep you up at night. Other pre-existing medical conditions that can bring on insomnia include allergies, Parkinson’s disease, cancer, and hyperthyroidism. If you have restless leg syndrome or sleep apnea, you are more likely to experience insomnia.
Natural Remedies for Insomnia
Many medications have negative side effects, which is why people are looking for a natural remedy to help them cope with insomnia. There are a variety of herbal remedies that will help you sleep. Some of these natural remedies can be used long-term while other natural remedies should only be used short-term.
Kava – Insomnia is also caused by stress and kava is root that promotes relaxation that is often used by Pacific Islanders. Kava is best when used short-term. Research reveals Kava can be more effective than some medications that are prescribed to help with insomnia.
California poppy – relaxes you to the point you feel sluggish and lethargic. Not many people look for remedies that make them sluggish and lethargic, but when you’re dealing with insomnia, you’re going to want to have some California poppy around. This poppy has bright orange leaves that can be steeped to make tea. Drink California poppy tea before lying down for the night.
Chamomile tea – used as a mild sedative, chamomile tea is easy to make and effective. This tea is your one-stop-shop for relaxing your entire body. One cup of this tea reduces anxiety, calms your nerves, and helps with anxiety.
Passion flower – like many herbs, passion flower relaxes your entire body. This delicious-tasting, tropical flower is often used as a sedative to relax the muscles in your body by relieving tension. You can use passion flower to make hot tea before going to bed.
St. John’s Wort – this flower looks similar to a weed and is yellow in color. It is often used to relieve many of the symptoms associated with depression, including insomnia and anxiety. St. John’s Wort can be steeped to make tea. When you’re using this flower, avoid direct sunlight because your skin is more sensitive to UV rays from the sun.
Other Ways to Cope with Insomnia
Exercise – exercising is good for your body and helps you sleep. Insomnia is caused by excessive energy in the body. You need to exercise at least one hour, 5 days a week. Exercising is most beneficial in the morning.
Keep a journal – when you’re worried about things, it often bothers you until you find a solution or think about it so much, you get tired of thinking about it. Still, that doesn’t stop your mind from racing 1,000 miles a minute while you’re trying to get some shut-eye. Insomnia is caused by overthinking. So instead of letting issues consume you, keep a journal. Write down what’s going on and how you feel about the situation. Keeping a journal is one way to keep your thoughts from keeping you up at night.
Foods You Can Eat to Help with Insomnia
Cheese – there are certain foods you can eat that will help with insomnia. Cheese is great for insomnia because it contains tryptophan, which is needed to produce serotonin. Serotonin is the neurotransmitter your body needs to relax and fall asleep.
Whole grain crackers – whole grain crackers make a great snack and help you fall asleep and stay asleep longer. These crackers contain just enough carbs to make you feel full and sleepy. Have you ever noticed you get sleepy after eating a big meal? When you chow down on carbs, your blood sugar levels soar. Blood sugar is an important component for regulating your body’s sleep-wake clock.
Low-fat milk – having heartburn will certainly keep you up at night. Drink low-fat milk to keep acid-reflux from destroying your sleep pattern. Milk is also a good source of calcium.
Salmon – if you love fish, you’re in luck. Salmon contains DHA, which helps you get a good night’s rest. Other fish that contain this omega-3 fatty acid is mackerel, tuna, and sardines.
Bananas – eating a banana before bed is better than counting sheep. Bananas contain tryptophan and carbohydrates that promote sleep. This yellow fruit contains elements that help with muscle relaxation, such as magnesium and potassium.
What is insomnia caused by – Make Certain Lifestyle Changes
Wind down in the evening – if your lifestyle is that of most Americans, you’re always on the go. Create a schedule where you wind down and relax a few hours before bed. Insomnia is caused by harmful blue light. All electronics should be shut off at least one hour before hitting the hay. If complete silence bothers you, leave your tv on and turn the volume down.
Adjust your thermostat – getting a good night’s sleep can be as simple as adjusting the temperature in your home. Set your thermostat between 60 and 72 degrees Fahrenheit. This is a trial-and-error process, so configure the temperature until it’s right for you. Excessive heat is one of the reasons what is insomnia caused by.
Take a shower – taking a shower is routine for most people in the morning before heading out to take on the day. Instead of taking a shower in the morning, take a shower at night. Use a lavender body wash to help you relax.
Get comfortable – it’s difficult to fall asleep when you’re not comfortable. Make yourself comfortable by adding comfortable bedding and accessories that aid with better sleep, such as foam egg crates and pillow toppers for your mattress.
Change your lighting – being in total darkness is not the ideal sleeping environment for some people. If not, get a nightlight or switch one lightbulb in your room to a soft light that emits a glow. Salt lamps make great night lights and make the air cleaner to breath.
Change your environment – you may have a hard time getting to sleep if the air in your home is dry. Get a humidifier to help put moisture in the air. Humidifiers are available in a variety of shapes and colors. Some humidifiers are available with an oil fusion system. These types of humidifiers allow you to use essential oils, so along with putting moisture in the air, they also release essential oils, which also help you sleep.
Insomnia doesn’t have to control your life. What is insomnia caused by? Stress. You can try these tips to help you get a good night’s rest and be fully refreshed in the morning. If these remedies don’t seem to help, you need to contact your physician to see if there are other things you can do to help with your insomnia or if there is an underlying cause of your insomnia.