Most people have experienced insomnia at some point. It’s one of the most common sleep disorders. Insomnia is generally caused by one or a combination of factors. Insomnia rarely goes away by itself, and if it is not dealt with effectively, it can disrupt and affect your performance at home, work, or school. We’ll explore the causes and tell you about five simple home remedies for insomnia to help you get the restful sleep you need.
Knowing what’s keeping you awake is the first step to effectively dealing with the problem. Five factors cause most cases of common insomnia. They include:
When your mind is stressed, it keeps trying to solve the problem instead of allowing you to get the much-needed rest you need to think and function clearly. Stress can cause damaging physical and physiological symptoms, including weight loss or gain, hair loss, and chronic insomnia.
Noise is one of the most notorious causes of insomnia. However, a lack of familiar noise can also cause sleeplessness. People become used to hearing familiar noises when falling asleep and may have trouble sleeping without them.
Amphetamine, caffeine, and nicotine are all known stimulants that can make insomnia worse. Alcohol is a central nervous system depressant. It can help you fall asleep initially, but it impacts the rapid eye movement (REM) part of sleep, negatively affecting sleep quality.
A person’s comfort significantly affects their sleep quality and may be related to stress. Tossing and turning and being unable to get comfortable are among the most common insomnia symptoms.
A work schedule that continually changes day to day throws off your body’s circadian rhythms. These rhythms influence your daily food intake, social environment, physical activity, and sleep patterns. Being continually disrupted can cause insomnia.
People can become desperate for sleep. However, before you turn to sleeping pills for relief, there are five natural and easy insomnia remedies you should try first.
If you spend all day behind a desk or have a sedentary lifestyle, this could be the basic cause of chronic insomnia. Taking a brisk walk or engaging in a strenuous workout at some point in the day can provide enough exercise to make your body welcome sleep and allow you to drop off soon after you retire for the night.
Surrounding yourself with a clean, comfortable environment helps to relax you and allows you to fall asleep without the preliminary tossing and turning that accompanies many cases of insomnia.
Fiber-rich foods and foods containing vitamin D, iron, magnesium, omega-3 fatty acids, and manganese can improve the quality of sleep. Foods like poultry that are high in the amino acid tryptophan have also been shown to reduce insomnia.
Manage your sleep environment effectively. Light can trigger insomnia, so make sure you control the light sources in your environment. When trying to sleep, try a white noise generator if you’re sensitive to sounds and noise. This is simply a recorded track of white noise that masks outside noises and helps lull you to sleep.
Ultimately, the ability to overcome a case of insomnia and drop into a peaceful and restful night of sleep relies on your ability to relax both physically and mentally. There are many ways to relax. Some people listen to music, meditate, practice yoga, or indulge in a massage.
Having a massage in a peaceful environment has been shown to have a significant impact on the quality of sleep later that night. Massages help to reduce anxiety and stress. After a massage, cortisol levels in the body drop. Cortisol is the steroid hormone that’s released into our bloodstream when we’re stressed. Serotonin and dopamine levels, the neurotransmitters associated with calmness and happiness, are increased after a massage, so you’ll feel comfortable and happy, which is the perfect way to feel before a night of peaceful, uninterrupted slumber.
Let’s Relax Spa has branches all across Thailand, as well as China and Myanmar. We offer a variety of massages, massage and treatment packages, and individual spa treatments to relax you and put you in the right frame of mind to enjoy a night of restful sleep.
If you have insomnia or trouble sleeping, make a massage appointment at Let’s Relax Spa in Chiang Mai and experience complete relaxation.
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