How to tackle sleeplessness

We all know the importance of sleep in leading a blissful life. In fact, good sleep is like a meditation which cures our mind, body and soul. But if you are not able to sleep properly or have insomnia due to certain underlying conditions, then sleeplessness can stir up a lot of different feelings. You might experience anxiety, irritability, fatigue and similar other conditions.

Also Read: Importance of Quality Sleep

Symptoms of Sleeplessness

1. Irritability: Lack of sleep often makes people more sensitive and prone to frustration.

 2. Anxiety: Sleeplessness can heighten worries and amplify stress, making problems seem more daunting.

 3. Foggy Thinking: Sleep deprivation can impair cognitive functions, leading to confusion or difficulty concentrating.

 4. Fatigue: A persistent tiredness can make even simple tasks exhausting.

 5. Restlessness: A restless mind can make falling asleep even harder, creating a cycle of sleeplessness.

6. Emotional Instability: You might feel more emotionally volatile, with mood swings or a height of sadness.

7. Physical Discomfort: Sleep deprivation can lead to physical issues like headaches or muscle tension.

What causes Sleeplessness?

Sleeplessness, or insomnia, can stem from a variety of causes, ranging from the lifestyle you lead or the medical conditions you are having. Here are some common reasons:

1. Lifestyle Factors

The life that we lead is full of stress and anxiety. Worries at the workplace, financial problems, or personal issues can make it difficult to fall asleep or stay asleep. Other issues can be poor sleep hygiene and irregular sleep schedules, excessive screen time before bed, or a disruptive sleep environment that can hinder quality.

Caffeine and nicotine and its too much consumption often alter the sleep pattern. Consuming these stimulants, especially later in the day, can interfere with your ability to fall asleep.

Similarly, the use of alcohol can initially make you feel drowsy, but it often disrupts sleep patterns and leads to fragmented sleep.

2. Psychological Factors

Sleeplessness or insomnia is a common symptom of depression, often accompanied by difficulty falling or staying asleep and waking up too early. Other psychological factors like generalized anxiety, panic disorders, and other anxiety-related conditions can lead to both falling and staying asleep difficult.

3. Medical Conditions

Chronic Pain like arthritis or back pain can make it difficult to find a comfortable sleeping position. Sleep Apnea, where breathing is interrupted during sleep, often leading to frequent awakenings. People suffering from Restless Legs Syndrome (RLS), characterized by an irresistible urge to move the legs, often experience disruptive sleep. Besides these hormonal changes, causing changes in hormone levels can also affect sleep.

4. Medications

Some prescription medications including those for high blood pressure, asthma, or depression, can cause insomnia as a side effect. It is better to clarify with your doctor before having them. Certain over-the-counter medications, like some antihistamines, can interfere with sleep.

5. Environmental Factors

Sleeplessness can also be caused by noise pollution in your surroundings, as loud or disruptive noises can certainly disturb sleep. Too high or too low a temperature can also disrupt a sound sleep so better pay attention to it for good sleep quality. Similarly, exposure to bright lights or screens before bed can interfere with melatonin production and disrupt sleep. This includes the bright light of your bedroom and the light emitting from your digital devices like mobile and laptops.

6. Eating and Drinking Habits

Unhealthy and heavy Meals or eating large or spicy meals too close to bedtime can cause discomfort and indigestion. This can ultimately lead to poor quality of sleep. If you are drinking too much fluid before bedtime, it can lead to frequent nighttime awakenings to use the bathroom.

7. Circadian Rhythm Disorders

Circadian rhythms are the physical, mental and behavioural changes an organism experiences over a 24-hour cycle. It is affected by light and dark, stress, physical activity, food intake, social environment and temperature. Circadian rhythm disorder can be seen in someone with shifts or irregular working hours or night shifts as these disrupt the body's internal clock, leading to sleep problems. Travelling across time zones can affect your sleep-wake cycle, causing temporary sleep issues called Jet Lag. Travel and time zone changes cause rapid changes, disrupting normal sleep patterns.

How to tackle Sleeplessness:

Understanding the underlying cause of your sleeplessness can be the most appropriate treatment or strategy to improve your sleep. Sleeplessness, or insomnia, can be frustrating and impact your overall well-being. If you're struggling with sleeplessness, here are some strategies to help you get better rest:

Lifestyle and Environmental Adjustments

Create a Sleep-Conducive Environment in your bedroom. Ensure your bedding is comfortable and mattress and pillows sooth you to sleep. Use blackout curtains and earplugs if noise is a problem. Maintain a cool, comfortable room temperature for sleeping. This will ease your mind to rest and you will have a good sleep.

Establish a Routine:

Maintain a consistent sleep schedule always. Go to bed and wake at the same time every day, even on weekends, to regulate your internal clock. Relax before sleeping by following a calming bedtime routine, such as reading, taking a warm bath, or practising relaxation techniques.

Limit Stimulants:

Reduce Caffeine and Nicotine intake after dark as they can seriously interfere with your sleep. Avoiding caffeine or nicotine close to bedtime will help your ability to fall asleep gradually. Similarly, alcohol consumption can disrupt your sleep later in the night.

Manage Light Exposure:

Limit screen time and reduce exposure to screens (phones, computers, TVs) at least an hour before bed, as blue light can interfere with melatonin(a natural hormone secreted by the brain managing the sleep-wake cycle) production. In the morning get natural sunlight exposure to help regulate your sleep-wake cycle.

Physical Activity and Nutrition

Exercise regularly and engage in regular physical activity, but avoid vigorous exercise close to bedtime as it may be stimulating. Watch Your Diet and avoid heavy meals before bed, If you're hungry, opt for a light snack with sleep-promoting nutrients, such as a small bowl of yoghurt or a banana. Stay hydrated but avoid drinking large amounts of fluids close to bedtime to reduce nighttime awakenings for bathroom trips.

Mental and Emotional Health

Manage stress and anxiety with relaxation techniques. Practice relaxation methods such as deep breathing, meditation, or muscle relaxation exercises to calm your mind before bed. Practise journaling by writing down your thoughts or worries before bed to clear your mind and reduce anxiety.

If sleeplessness persists or impacts your daily life, consult a healthcare provider for a thorough evaluation and potential treatment options. If this continues for several weeks and affects your daily functioning, consult a healthcare professional to identify underlying causes and appropriate treatments.