If you don't get enough sleep, your life can become unbearable. Unfortunately, insomnia is a very common problem that affects almost everyone at some point in their lives. Some people experience short-term insomnia, while others develop a chronic condition that makes their whole world unbearable.
It can be daunting as you try to solve your sleep problems on your own. You could have tried various natural and artificial remedies that may or may not work for you. The process of trying to alleviate insomnia can be very frustrating at times.
There is a link between mental health and sleep. Insomnia can negatively affect your mental health. Similarly, having a mental health problem can negatively affect your sleeping pattern.
Lack of adequate sleep also interferes with the body in a number of ways. For example, it negatively affects the body's daily metabolic repairs, affecting the body's stress adaptation centers. This also reduces the effectiveness of your body's immune system.
THE HIDDEN CAUSES OF INSOMNIA
Below are some hidden causes of insomnia and how you can fix them so that you can get a good night's sleep.
1 - INADEQUATE EXPOSURE TO SUNLIGHT MAY CAUSE INSOMNIA
Natural light plays a very vital role in promoting health. Every year, we discover new benefits of sunlight for our health. In addition to helping make vitamin D and light up the world, the sun regulates our sleep cycle.
When you get sunlight early in the morning every day, your body will understand the difference between night and day. As a result, your brain will effectively regulate your sleep hormones to help you feel tired and fall asleep at night.
Therefore, sunlight influences a constant and restful sleep that occurs naturally at night. On the other hand, if you don't have adequate exposure to sunlight, you run the risk of developing insomnia. Make sure you get sunlight after waking up and during the day to help regulate your sleep cycle.
Also, turn off electronic devices (including phones) and other artificial lights at least one hour before sleeping. They tend to trick the brain into thinking it is still daylight, causing it to stay awake for a long time.
2 - BODY WEIGHT GETTING BIGGER
The extra body weight is very likely to negatively affect your sleep cycle. People who are overweight and obese are at risk for sleep apnea. Sleep apnea is a health condition in which the interruption of breathing at night interrupts your sleep.
Also, if you are overweight, you are more likely to have poor blood sugar regulation and hormonal balance. As a result, you can have frequent massive spikes in cortisol after meals. This becomes a big problem if it happens at dinner time since cortisol is a stimulant.
Therefore, you must work to reduce your body weight or maintain the recommended body mass index. You should also eat a small amount of low-glycemic carbohydrates and lots of healthy fats.
3 - HAVE DAMAGED THE INTESTINE
Did you know that the gut has much higher concentrations of melatonin, the sleep hormone, than the brain?
Most people think that the intestine only performs the functions of digestion and absorption of food. Science reveals that the gut plays a crucial role in your body, having a complex relationship with the brain.
For example, the gut has around 30 different neurotransmitters that significantly influence your mood, thinking, and sleep, among other actions. Many people who have chronic sleep problems have intestinal damage. If you optimize your gut health, you are likely to prevent insomnia and promote your brain health.
What to look at in your gut:
Presence of pathogens (dysbiosis, parasites, viruses)
4 - SLEEPING IN THE WRONG ENVIRONMENT
You should optimize your room to help you get optimal filtration. You need to address several factors in your bedroom to create a good sleeping environment.
BEDROOM TO RELAX
One of the most powerful things to do is only use your bedroom for privacy and sleep. This gives your brain that every time you go to the bedroom, go to sleep or be intimate. When you constantly argue or bring work into your room, your brain will have a hard time allowing you to relax.
AVOID ARTIFICIAL LIGHTS IN THE BEDROOM
If possible, your bedroom should be in a position that allows it to receive adequate natural light throughout the day. You should avoid using artificial lights in your room. If possible, stay away from alarm clocks, lamps, telephones, and anything else that emits artificial light from your room. If you need light at night, you may consider purchasing amber or orange bulbs for your bedrooms. You can also use candle light or salt lamp. You can also wear glasses that block light.
MAINTENANCE OF THE OPTIMUM BEDROOM TEMPERATURES
You should keep the temperature in your room between 15 and 20 ° C at night. Optimal temperatures are perfect for relaxing and influencing sleep. Notably, your body temperature tends to drop naturally at night. Therefore, if you also lower the temperature in your room, you are supporting this natural cycle of the body, making it sleep soundly. If you can control it, feel free to do so.
5 - IF SLEEPING QUALITY IS NOT YOUR PRIORITY, IT MAY CAUSE INSOMNIA
In this digital generation where relationships are built on social media, never assume that only non-social people sleep 8 hours a day. You also need a good night's sleep.
If you get a solid rest every night, your mental alertness and energy will increase. As a result, various aspects of your life will be improved, including your social life. You must be rational in identifying behaviors that make you stay up late at night as they can affect your health.
6 - PHYSICAL TENSION
Any type of body stressor sends a signal to your brain, telling you that things are not safe. As a result, the brain would not consider sleep as an appropriate response.
Muscle tension sends a stress signal similar to avoiding a predator. You may feel more relaxed when you get a massage or stretch. These activities help you lower your anxiety and cortisol.
Try one of these strategies to ease tight muscles and relieve stress:
Bathe with Epsom salts
Apply essential oils
7 - LOW LEVELS OF GAMMA-AMINOBUTYRIC ACID (GABA)
GABA is an inhibitory neurotransmitter that helps slow down the brain. When you have low GABA levels, you are likely to suffer from insomnia.
Factors that inhibit GABA production include:
Blood sugar problems
Mineral deficiencies, such as zinc, magnesium.
Vitamin B6 deficiency
Interestingly enough, insomnia also causes low GABA levels
To improve GABA levels, you can adopt the following:
Consume fermented foods to improve the microbiome.
Take the Epsom salt bath with essential oils.
Focus on deep breathing
Get regular exercise
Adopt an anti-inflammatory diet.
8 - ADRENAL DYSFUNCTION
This condition is linked to several different bodily processes. However, it is generally overlooked as one of the main causes of insomnia.
It is worth noting that the adrenal glands secrete the stimulating hormone cortisol. In an ideal situation, you should have a cortisol spike when you wake up in the morning. Gradually decrease until you have a melatonin spike at night as you go to bed. People with adrenal problems are likely to experience adrenal dysfunction. They end up experiencing a cortisol spike during the night, which interferes with their sleep.
In addition to that, those who suffer from adrenal fatigue experience blood sugar problems. This is concerning: When your blood sugar drops at night, your cortisol spikes before bed. In case you notice that you wake up at 2 a.m. or at 3 a.m., you may have blood sugar problems.
9 - NOT RELAXING CORRECTLY
You obviously know that stress in your bedroom will deprive you of your sleep. In this fast-paced society, most people are often affected and find it difficult to relax. If you always find your mind racing while lying in bed at night, here are some remedies for you.
Make an effort to relax before retiring to bed. You can make a routine where you stop working at the same time every night. This will allow you to spend time relieving your body of stress and relaxing it.
You can choose to listen to slow, relaxing music, meditate, do a light stretch, or pray. You can also adopt a gratitude journal or spread some lavender oil in your bedroom. Other people release the body from a stressful state by spending quality time with their families.
It's worth noting that when you go to bed with unresolved conflicts, you're highly unlikely to sleep early. Talk to your partner and go to bed knowing that the problem has been solved. One trick is to avoid arguing in the room, the room is for privacy and relaxation.