Beating Insomnia
Insomnia, the world’s most common disorder, can cause rifts in both your professional and social life. The disorder can disrupt your sleeping pattern, effectively disrupting your circadian rhythms.
Your circadian rhythm, and more specifically, your cortisol level and melatonin level are responsible for your sleep and wake cycles. Cortisol is manufactured from cholesterol by the adrenal glands and is controlled by hormones released from the pituitary gland and hypothalamus. The reason insomnia, as a disorder, is common during times of stress is due to the changes in cortisol levels — a response to acute or chronic stress.
To avoid the tossing and turning nights in your bed, consider tweaking your lifestyle by following these 5 steps to defeating the disorder:
1. Eat Properly
Everybody knows that caffeine can keep someone up for longer than usual, but did you know that nicotine and alcohol also contribute to the disorder? Alcohol, while seemingly helping you sleep, may cause you to wake up again later in the night. Avoid drinking alcohol, smoking a cigarette, or drinking caffinated beverages before going to bed. Also, if possible, avoid eating a late night snack as it may also affect your sleep patterns.
2. Exercise and Stay Active
If you have just come back from a 12 hour flag-football tournament with your office and come out of a 20 minute hot shower, it is unlikely that you could last more than 5 minutes lying in your bed (especially if you have silk sheets and a down comforter!). Staying active will not only prevent insomnia, but will also keep you healthy. Exercise activates different hormones which fight aging and disease. However, it is important to remember that everything is related. Exercise helps you sleep, which keeps you healthy, and sleep is required to stay healthy.
3. Keep Your Room Conducive to Sleep
Your circadian rhythm is heavily affected by light. Keep your bedroom separate from your computer, television, or other entertainment — a bedroom is for sleeping. Doing so will help your body instinctually fall asleep when you are in that specific room. Your body’s melatonin levels are inhibited by sunlight entering the eyes and, therefore, less sunlight exposure during the day will encourage the body to produce melatonin.
4. Take a Hot Shower
Temperature is another mechanism used by your body to know when to fall asleep. Taking a hot shower about 1 hour before bedtime helps you boost your body temperature which allows for a sharper drop of temperature, which helps combat the disorder.
5. Clear Your Mind
Sleep disorders are often a product of stress or a clouded mind. Constantly thinking over the days events and keep your mind active, making it very difficult to fall asleep. A few tips to clear your clouded mind include: writing down what’s on your mind, reading a book, or listening to calming music.
Fighting insomnia requires not only discipline, but small changes in your lifestyle. As getting enough rest is essential to staying healthy and effective, the sleep disorder can affect all aspects of your life, from your family to your work. Follow these tips to defeat the disorder and sleep like baby.