#TeamNoSleep | What Could Help You Sleep Better?

Published on: 10/03/2021

Are you having a hard time getting to sleep every day? You may be dealing with insomnia. Here are some solutions to your restlessness.

With our busy lives, it may seem like we need to keep up with endless activities most of the time. There may be times that we need to work overtime and still go out with friends, take evening flights, finish our household chores, and even catch up with our favorite shows on Netflix. But what if after doing all these things, you still find yourself tossing and turning in your bed until the sunrise?

When you keep on experiencing restless days and sleepless nights, then you might have Insomnia.

Insomnia is a sleep disorder that makes a person have difficulty falling or staying asleep. Its symptoms include sleepiness in the day, general tiredness, irritability, and problems with concentration or memory. Insomnia may or may not be associated with a health condition. However, this alone can be very harmful to one's well-being.

The cause of this condition also varies, and it is diagnosed by assessing how long it lasts, and how often it occurs.

Acute Insomnia may last up to a few weeks and is caused by:

  • Significant life stresses
  • Illnesses
  • Emotional or physical discomfort
  • Environmental factors (e.g., loud noise, too much light, changes in room temperature)
  • Some medications that may keep us up at night
  • Interference in sleep schedule (e.g., jet lag, work shift change, etc.)

Chronic Insomnia, on the other hand, could be due to:

  • Depression
  • Anxiety
  • Chronic stress
  • Pain or discomfort at night

If a person is suffering from Insomnia, health care providers may recommend them to undergo an evaluation, which will include a physical exam, a medical history check, and a sleep history check. A sleep journal is required to track sleep patterns and how you feel during the day. The person may also be referred to a sleep center for sleep tests.

One good thing about this condition is that insomnia can be cured. According to the National Sleep Foundation, these things can help a person deal with insomnia: 

1. Behavioral Therapy 

This is done by a therapist or a health professional specializing in specific behavioral therapy attributes such as:

  • Stimulus control - This is to train people to use their bed and bedroom for sleep and sexual activities only.
  • Cognitive therapy -  This is conducted with a therapist who helps the patient with attitudes and beliefs that may contribute to poor sleep.
  • Relaxation training - This often involves reducing tension. Muscular relaxation techniques are also applied. 

2. Sleep Aids

These may help for a limited time and a guided amount of dosage. However, it is still advised to avoid or lessen the use of over-the-counter (OTC) sleep aids to prevent overdosing or getting dependent on the drug.

To cure Insomnia, good sleep habits are recommended, such as:

  • Developing sleeping patterns — Prepare yourself to go to bed at the same time every night and try to get up at the same time every morning. 
  • Avoiding prolonged use of devices (phone, e-book reader) that give off the light before bed
  • Avoiding caffeine, alcohol, and nicotine in the later hours of the day
  • Having regular exercise
  • Avoiding heavy meals near bedtime
  • Making your bedroom comfortable by adjusting the amount of light, room, temperature, and amount of noise entering the room
  • Following a routine to help you relax before sleeping

Rest is necessary to recharge our bodies for the next day's activities, and with a good night's sleep, we can definitely look forward to a great and fruitful day ahead of us.