Insomnia is a sleep disorder that affects almost half the population of adults in the world today.
With roughly 1 in every 4 adults being insomniacs, the female population in Nigeria is the most hit.
The Ibadan Study of Ageing (ISA) group in Nigeria published a report, that shows over 31% of adult Nigerians, suffer from at least one symptom of insomnia.
With a population of over 99 million adults, this study proves that 30 million Nigerians or more suffer from insomnia.
Insomnia is defined as the inability to fall asleep, maintain sleep, or go back to sleep after waking up too early.
People who suffer from insomnia (insomniacs) end up feeling drowsy, weak, and less productive throughout the day, due to sleep deprivation.
In some cases, these people also experience anxiety, lethargy, depression, general body weakness, and mood swings.
Further research also shows that insomniacs have a higher risk of developing chronic illnesses especially in the elderly.
The importance of having good and quality sleep cannot be overemphasized.
Having good and quality night’s rest gives your muscles and organs enough time to grow, rest, heal, and recuperate.
Sleep is very necessary, as it helps to boost your memory, increase your concentration, mental capacities, and your overall well-being.
Unfortunately, Insomnia tends to snatch these benefits away and even the young ones are not left out.
Are There Different Types Of Insomnia?
Yes! There are, insomnia can be grouped into different categories based on the quality or quantity of sleep a person gets.
According to sleepfoundation.org, insomnia is grouped into two major categories; acute and chronic insomnia.
Acute insomnia is known as short term insomnia, this type of insomnia is caused by minor issues and life circumstances.
From drinking too much caffeine to sleeping for long hours during the day or anxiety after hearing bad news.
Acute insomnia lasts for a few days or several weeks and fades away with no major treatment whatsoever.
Chronic insomnia, on the other hand, is a type of long term insomnia that affects one, for more than three weeks or months and is usually caused by an underlying medical condition.
In other words, chronic insomnia may be a symptom of a medical condition like arthritis, sleep apnea, chronic back pain, which needs to be properly taken care of before insomnia can be managed.
What Are The Possible Causes And Solutions For Insomnia?
Depending on the type of insomnia you may be experiencing, the treatment options to take may vary.
Because what causes insomnia for you may be different from what causes insomnia in another person.
However, here’s a list of the most common causes of insomnia and possible solutions.
#1. Sleeping Pills:
If you suffer from acute or short term insomnia, then your healthcare provider may recommend taking sleeping pills.
This method might work for you, if you’re not able to sleep well for a short period, maybe a night or two.
But in the long run, people who use sleeping pills and medications excessively may end up with serious side effects.
One study in Owerri, Nigeria proves that continuous use of sleeping pills and medications over a long period does more harm than good.
Sleeping pills and medications caused chronic insomnia in 45% of the 200 participants who took part in the study.
Knowing and understanding the true cause of your insomnia is the first step to take, as it helps your healthcare provider offer the best solutions for your sleeplessness.
If you’re experiencing insomnia due to poor behaviours and lifestyle habits, then taking pills won’t solve the problem.
You would have to tackle the problem from the root cause to see some significant improvements in your sleep-wake cycle.
#2. Lifestyle Habits:
Being unable to sleep, tossing and turning on your bed hopelessly may be as a result of certain lifestyle habits you have developed over time and failed to give much attention to.
Habits like overthinking, anxiety, and other factors that revolve around strong emotions.
Being worried about your finances and insomnia itself, causes your heart to beat faster and your body releases adrenaline which keeps you up all night.
Sleeping for long hours during the day, taking lots of coffee during the evenings, staying glued to your phone screens, television, and so on.
All these habits and more disrupts your body’s circadian rhythm which can cause nighttime sleeplessness and insomnia in the long run.
Figure out what habits cause your insomnia, and take necessary actions to stop them gradually till you put a total end to those habits.
It would ensure you have quality night’s rest and improve your sleep-wake cycle.
#3. Keep Caffeine Away (KCA):
Still on lifestyle habits and insomnia, taking too much caffeine during the day or at night might just be the case.
Caffeine from coffee, sugary beverages, energy drinks, and so on are stimulants that can last up to 8 hours in your body.
This means caffeine would have long-lasting effects on you and when taken excessively, would prevent you from falling asleep at night.
If you have trouble falling asleep (sleep onset) then stay away from caffeinated drinks hours before bedtime as much as possible.
#4. Avoid Bright Light:
Don’t make use of bright light when trying to fall asleep, whether from your lamp or television.
Bright light and rays emitted from your electronic devices can delay your body’s natural sleeping cycle, disrupting your circadian rhythm and causing you to stay awake.
If you’re a fan of sleeping with lights, then substitute bright and glaring light with calm and dim ones that would do just fine.
Avoid using your computer, television, phones, and other mobile devices that may delay your ability to sleep and keep you awake unnecessarily.
Let your bedroom be associated with three major things; sleeping, relaxation, and sex.
#5. Stay Clear Of Smoking & Alcohol:
People who have problems with falling asleep sometimes rely on alcohol and smoking to help out.
Although they may seem to work initially, the majority of adults who try drinking and smoking end up with difficulty maintaining sleep.
After waking up in the middle of the night, they repeat the whole process and are ultimately sleep deprived.
The endpoint of drinking alcohol and smoking is the psychoactive effect that comes afterward, making you high and creating the illusion of being sound asleep when in reality you aren’t.
#6. Reduce Heavy Meals & Fluids:
Eating heavy meals and drinking lots of fluids before bedtime can make it difficult for you to fall asleep and maintain sleep throughout the night.
Instead of eating heavy meals at night, make lighter meals a substitute as they’re easy on your stomach, digest faster, and allow you to sleep more comfortably.
On the other hand, limit the amounts of fluids you take during the evenings and a few hours before you sleep to avoid getting up at night repeatedly to use the toilet.
Eat lighter meals, drink fewer fluids, and enjoy a disturbance-free night’s rest.
#7. Underlying Medical Condition:
Chronic insomnia most especially can be a symptom of an underlying medical condition or illness an insomniac may be passing through.
For example, sleep apnea is a sleep disorder that makes it difficult for one to breathe well throughout the night and can interfere with one’s sleep.
People who suffer from arthritis or severe pain also find it difficult to sleep soundly.
Other medical conditions like chronic back pain, cancer, and diabetes inclusive can to insomnia.
That is why identifying the root cause of your insomnia is necessary as it allows you to determine the right treatment options to improve your sleep cycle.
Home Remedies For Insomnia
Insomnia can effectively be managed if the cause of your sleeplessness is known on time and properly managed.
However, changing lifestyle habits and some home remedies might help as well.
Here are some simple and easy options to try at home.
#1. Using CBD Oil To Improve Your Sleep-Wake Cycle:
CBD oil is a non-psychoactive component of the cannabis plant with lots of health benefits.
Recent studies and personal testimonials show that CBD oil may be an effective home remedy for insomniacs.
It is known to help people manage stress levels, chronic pain, inflammation, anxiety, and insomnia.
CBD Oil does this by interacting with the endocannabinoid receptors found in your brain, associated with stress levels, sleep, and mood changes
It is also anti-inflammatory and cell signaling, due to interaction with CB2 receptors in your immune system.
CBD oil in turn can help you improve your sleep-wake cycle, circadian rhythm, and ensure good amounts of quality sleep necessary for proper growth and body repairs.
#2. Using Essential Oils To Improve Your Sleep:
Indeed, Essential Oils are nature’s gifts of healing, preserved in plants and have been used for hundreds of years to treat lots of medical conditions.
Scientific studies show that certain essential oils like lavender oil and clary sage have calming and sedative properties.
Which can help to induce sleep and create a relaxing environment for you.
Inhaling the calming and soothing aromas of these essential oils with a diffuser, or infusing them in a bubble bath can cause positive responses within your brain and body.
Over time using these natural essential oils may help to improve your sleep-wake cycle and battle insomnia.
#3. Opt-in For Melatonin & Valerian Root Supplement:
When night time approaches and the day gets dark, your body produces a natural sleep-inducing occurring hormone called “Melatonin”.
Melatonin helps to regulate your sleep-wake cycle, circadian rhythm, and signals your body when it’s time to rest.
Valerian root, on the other hand, is a natural and mild herbal sedative that may help you sleep better.
SLEEP Spray (Melatonin & Valerian Root Supplement)
SLEEP Spray: SLEEP spray is a nutritional supplement made with melatonin and valerian root.
Which can help to improve your sleep-wake cycle and enable you to wake up feeling energized and fully rejuvenated.
SLEEP spray makes us of melatonin and valerian root to help maintain a healthy sleep cycle and improve the quality of your sleep.
This special combination helps you wake up feeling less fatigued and energetic every morning.
Try Sleep Spray Today!
Hempworx (CBD & Melatonin Soft Gels Supplement)
When you combine the power of CBD and melatonin, it gives you an amazing supplement that helps to support relaxation and healthy sleep.
Hempworx CBD & Melatonin Soft-Gels provide your body with enough natural peptide hormone, which tells your body it’s time to sleep.
It helps to provide a sweet and refreshing night’s rest while giving you antioxidant properties.
Hempworx CBD & Melatonin Soft Gels also supports healthy serotonin levels and endured you no longer want up feeling drowsy, weak, and unrefreshed.
Try Hempworx CBD & Melatonin Soft Gels Today!
Sleep is very necessary for growth, repairs of your body’s system, and general wellness.
If you suffer from insomnia, the first step you must take should be to find out the possible cause for it and take the right treatment methods.
That would work best for you and ensure you get better in the long run.
As an addition, these supplements recommended are proven to help with insomnia, you may want to give them a try.
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