Insomnia is defined as “Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood.”
Insomnia affects people of all ages. Mostly those who have erratic schedules or unplanned lifestyle. ‘there are many reasons for Insomnia.
Top 10 triggers of Insomnia & Recommendations to fight it
- Travel long distances to work (eats up lot of time & energies)
- Work on laptops for more than 10 hours (eye strain, visual stress)
- No physical exercise or metabolism ( laziness is also a disease)
- Mental stress due to work challenges (failed deadlines or firing from jobs)
- Strained Relationships (love failure or marriage breakup)
- Dietary Imbalance (very less or excess intake of needed nutrients)
- Chemical or Hormonal Changes (pregnancy or menopause)
- Noise Pollution (factory noises or vehicles honking)
- Mosquitoes (one of the most common but important factors )
- Social Networks (Big Evil)
- Supplements (Melatonin, Seratonin)
Long Distance Travel
Each one of the causes for Insomnia mentioned here is easily avoidable. Some may become needed in the course of our livelihood, which anyway you can address with alternate methods. Take long distance travelling. People travel miles daily, in car or metro or planes. While you may not always avoid the journey of your work lives, you can plan it to reduce the amount of travel.
Technology gives amazing advantages to fight Insomnia ,especially during corona virus lockdown. Apps like Zoom, WhatsApp, Google Meet, Skype, Facebook etc. have multi person video calling functions. Most of the client meetings can be done online, provided there is high speed internet combined with low noise environment. The world is gearing for 5G, so in person meetings may become thing of the past. Switch on the camera, exchange your thoughts with clients. Follow up with email. You are done for the day, no travel needed. Energy saved, Advantage – Sound Sleep .
Work on Laptops/Mobiles
There are more than a billion people working on laptops/mobiles. The modern workforce has enabled workforce to contribute electronically. All industries are being digitized, centralized. Workforce no more need to be all in one place, eliminating the need for physical office in most of the scenarios. You may easily fall in this category since you are reading this blog on mobile or laptop. Either you are already Insomniac are about to become one. The reason you are reading this blog might suggest your interest to fight insomnia. Don’t shy away, keep reading.
Continuous exposure to laptop monitor glare puts lot of stress on your eye. I have experienced this for ages. Suggest using anti glare monitor screen protector to prevent that extra light from affecting your sleep. There is one small tip to follow, Take a break from the laptop every 30 minutes. Go for a short walk, for around 5 minutes. Do this every time you have work on laptop. Sip some Tea/Coffee/Water. Wet your eyes with soft tissues or pour cold water on your eyes. See some beautiful trees, plants . My experience tells me a long glance at green gardens or staying close to nature reduces stress on eyes and mind. You can easily reduce stress on your eyes, ward off Insomnia.
No Physical Exercise or Metabolism
Binge watching Netflix or YouTube has severe effects on the brain & body. After being addicted to YouTube, having watched over 1000 videos in couple of months, you have me telling you – stop binge watching. It kills your brain cells, kills your memory, stops your natural feelings of enthusiasm. Your body needs physical touch, emotions, love. Videos throw illusions, you must seek real world to face some real challenges.
A good night sleep is only as easy as its to spend time with your body. The more you use your body to its optimal potential, the better the sleep. The endorphins(good hormones) released during long walk, jog or exercise increase the melatonin , the chemical needed to sleep well. Some pain induced to the body through physical metabolism will help in great length to give you that baby sleep of around eight hours.
Sex is also excellent sleep inducing metabolism. Sex sessions for an hour not only burns calories, but rushes the body with endorphins, giving you very sweet sleep. In case you are single or divorced, pleasant masturbation with good stimulant music in background would give you similar sleep advantage to fight Insomnia. Mind blowing sex, followed by hot shower, followed by tailored diet meal. The result is heavenly sleep with dream clouds to hang around.
Mental Stress due to Work Challenges
Irregular work schedules play havoc with normal body functions. Biological clocks maintain natural rhythm. Disturbing this will cause confusion , causing imbalance of the body mechanism. Sleep disorder like Insomnia is only a manifestation of the various disorganized behaviors. When humans were nomads, they were engaged in hunting,gathering. The entire day was spent collecting food. There was no reason to worry about tomorrow. There was no sense of mutual competition apart from that for food. Most of the work was mechanical, genetically driven sport.
As humans entered the industrial era, adding significant products and services into life process, the battles for survival multiplied 360 degrees. No longer it would be feasible to gather food, since there would be innumerable intermediate fights to win to eat your daily bread. These battles would be on daily basis, often ending up within. Frustration & depression at Industrial scale.
Talk to your boss, make your case, get your deadlines extended, or negotiate with your clients, make your presentation to either increase the budget or time.
Yoga & Meditation would surely help reduce the stress. Regular exercise, family bonding, healthy diet, pet love, frank communications, controlled feelings can bring back your positive energies. Stress is part of life, just work around it. Make changes that matter, do your stuff, then leave it. Your life, work and families all share equal weightage. Don’t bother to place any one over the other. Stay happy, stay cool. You only live once, take what comes, filter what matters, dump the waste. You are your own best friend.
You have experienced some trauma in your relationships. You have been through those lengthy battles at home or office. Your wife or daughter or son or mother in law or anyone. There is some one that disturbs you either in the morning, during lunch break or after dinner. You just don’t want these relationships anymore or at least like to be cutoff. Your boss is screwing you with unreasonable deadlines. You wish your boss was either dead or handicapped or disappear. You have enough reasons to be insomniac. You either have very less sleep or sleep with lot of nightmares, just enough to keep you disturbed whole night.
You take sleeping pills, but that doesn’t help. Well you do get the sleep, but the number of pills your body sustains would rapidly increase. 1,2,3,4 per day. That would make you even more moody, as a day without pills feels like certain trauma. Not to mention the side effects, making you prone to become experimental rat in the sleep laboratory.
Take your wife to dinner, make her understand the nuances of dealing with office stress, ask for her help in normalizing. Show your love to your children, do it with emotions, with all the fairness they deserve. Do not buy expensive gifts, just spend your priceless emotions. Have a kitty party on weekends, invite guests to talk nonsense (laugh away). Take to swimming, its one of the best stress busters. Cuddle babies, there is nothing that beats stress like a smiling baby. Improve your quality of relations, but don’t neglect your self. Your relations are your creations, you are at the center of it all.
There are thousands of dietary choices available to billions of people. You don’t make most of your dietary choices, you are given them in heritage by long drawn food evolution. Infact, the knowledge about diet is not so advanced, since its only recently that the dietary habits have been significantly studied. I am not going to give you complete dietary script, since that is for another time, do watch this space.
There are some known sleep killers like Coffee,Tea,Alcohol (yes, alcohol can kill sleep). Prescription medicines that can play dirty with your peaceful sleep. Some foods cause severe indigestion to wake you up whole night forcing you to visit toilets.
Acidity can be harmful, stay away from foods that can bloat your stomach. Gulping on those fast foods not only puts your metabolism at risk, causing you to gain weight & constipation, you may also develop Sleep Apnea (difficulty to breathe due to obstruction caused in nose/mouth pathways to lungs). Sleep Apnea may cause health problems in the long run. Consider using some good Sleep Apnea Device that can protect your from sleep related issues, Stay away from those extra calories. Sip in Green Tea, the best that can help you to sleep. More than anything, have sexy conversations with your partner, preferably in person, that will do the magic to put you to some deep sleep.
Sudden hormonal changes in your body is not to worry about. Teenagers, children, middle agers or old age people, all can experience surge in hormones. Although most of these are normal, some may be due to underlying conditions. You need to visit doctor to diagnose the condition. Pregnant woman or woman on menopause experience sleep disturbances. There are many reasons to monitor woman in these condition, which may actually give impetus to your sleep as well. Sleep disturbance here is only a side effect, just relax. Follow healthy diet, reduce stress, communicate, play video games, write some blogs, above all, feel the love inside.
Noise Pollution (factory noises or vehicles honking or devices)
Perils of automation or industrialization is what noise pollution is all about. Anything above 80db is harmful to ears and brain. Thanks to the factories, vehicles, TV around, we hardly have anytime of day when there is no noise in the environment. Ear piercing music on headphones is also one of the most easy ways to lose hearing capabilities.
These noises don’t just puncture your ear drum, but actually, they disturb your sleep patterns. The sounds register themselves in the brain as imperceptible memories, which then gets processed by your brain subconsciously. These memories come back to haunt you like bad dreams in your sleep. Try some noise protection devices for ears to ward off these evil frequencies that your ear hates so much. Try ceiling your walls with glass doors, since glass is best material to block sound waves.
Guess what’s the most silent killer of mankind ? Its not tiger, lion or any deadly snakes. Its not even drugs or wars. Yes, its a damn, nasty, bloody mosquito. Something that’s so irritating, pungent, repulsive, hateful, bloodsucking monster. No one wants a mosquito, no one likes these tiny stingers that irritate your blood vessels. But these are the most dangerous species that have flattened populations in Asia & Africa like no other. There are trillions of these minute monsters that stay quite to hurt us given an opportunity.
Apart from giving you malaria, they disturb your sleep like no other. You struggle to cover your bedsheet hard, light up coil, turn on the fan full speed, alas, these monsters find a way to sting you. What you need is strong mosquito repellant, that can screw ball these killers, create a military barrier that would last a full 12 hours in the night. Close your doors tight, cover your bedsheet, turn the fan full, think of the sweet things you can achieve tomorrow, just go to sleep.
Two billions people around the world are addicted to the social networks. 15 % of human lives ( that is around 9 years of an adult with 60 years lifespan) is spent on those social networks. This is significantly most important point to consider. Health wise this is like tsunami, wiping out all the benefits that humans have accrued through medicinal progress, industrialization. When this much of time is spent literally scraping though videos, text, pictures, there must be some side effect of this pandemic.
Mental health issues have raised sharply with the onset of these social networks. So much that suicides have become normal, abusive trolling is a new normal. When you carry your mobile close to you all the day, not missing notifications, messages, you are bound to develop psychic attachments. You don’t give a damn to what happens around, you don’t take a walk, you don’t love, all you do is glare at the mobile, waiting for that moment to feel elated. Result is you lose control of your life, relations go nose dive, you become mobile phone infected. You just cant sleep, since you have another 2 billion people attached to your emotions, you just cant handle the enormity of the power the internet holds. You wakeup to mobile messages, then struggle to sleep with mobile under your pillow.
Cut down the social networks drastically, maintain strict discipline, ensure you read physical books, take frequent walks. Imbibe some positive habits , learn to cook. Wash your clothes, dishes. Clean your house floors. Change your children’s nappies. Take hot shower. Indulge in mind blowing sex. Write some song lyrics, call your friends. Visit your grandma. learn piano. Go for swimming. Remove the mental barriers, become the focal point of your life. You don’t need those notifications, you don’t want fake friends, you don’t care for those viral videos, you know its all momentary. Real happiness is within you, just relax, meditate to know your true self. In case you still want to use the very mobile that causes your Insomnia, there is a trick. Install some sleep inducing apps, that contain features like sleep cycle monitoring, free hypnotherapy and meditation recording, voice overs, music and much more.
Sleep is natural phenomenon. Your daily activities, physical metabolism, diet, lifestyle choices decide the quality of your sleep. We live in a world full of alternative problem solvers. Medicinal approach is not only available, but is thriving. Supplements are pills that help you induce into your body those aspects of the diet that you possibly cannot . Ingredients that are vital to normal working o the body would not be always be present in your diet.
Melatonin is one such sleep inducing supplement recommended by health care professionals. Melatonin is a hormone that regulates the sleep–wake cycle. It is primarily released by the pineal gland. As a dietary supplement, it is often used for the short-term treatment of trouble sleeping such as from jet lag or shift work. Melatonin is the natural hormone your body secretes that helps to maintain your wake-sleep cycle (also called biological clock). The wake-sleep cycle is the process of sleep and wakefulness; in humans this averages 8 hours of nighttime sleep and 16 hours of daytime activity. Melatonin is also made synthetically and available without a prescription as an over-the-counter (OTC) dietary supplement in the U.S & other countries.
You can get a good 7-9 hours of undisturbed sleep. Number of hours depends on age, magnitude of sleep problems and from person to person. You may use these Melatonin supplements for 3 months or as advised by your doctor. Remember that this is still a safe alternative to what’s best otherwise.
Serotonin contributes to feelings of well-being and happiness. Its actual biological function is complex. It has many functions. It modulates cognition, reward, learning, memory, and many physiological processes.
Serotonin acts as mood enhancer. You may feel the same effect of smelling flowers or having beer or smooching your partner. This supplement is also recommended by health care professionals to get the happiness rolling without side effects. Take a pill in the night for a month, you must feel the difference, get some sound sleep, helps stay cool for a while.
Please remember that all these supplements recommendations from myself are from my personal experience. You may seek your doctors advise before popping up a bunch of these on your own. My job is to make you aware of the availability of positive options. My recommendations are highly rated, reviewed , personally administered.
Its 11 in the night, feeling sleepy, hope you had a good time reading my article. Have put my sincere thoughts to make your sleep cycles improve. Follow through my guidelines, stay positive, you shall win over Insomnia. Well, that’s it for tonight. Aaah..Yaaaawnnnn. Crash…