Chronic insomnia is a common problem which may take a part of your mood, energy, health and your ability to work properly during the day. Moreover, chronic insomnia may lead to some severe health conditions. However, you should never accept this problem as a part of your routine.
Some symptoms of chronic insomnia
There are several symptoms that may indicate chronic insomnia. These symptoms include difficulty falling asleep regardless of how tired you are, experiencing troubles to get back asleep upon waking up in the middle of the night, waking up very early in the morning, over-reliance on alcohol or sleeping pills to fall asleep, daytime fatigue, drowsiness and irritability and Having difficulties to concentrate during the day.
Sleep deprivation is very different from chronic insomnia. It refers to getting insufficient sleep and failing to get comfortable sleep. As a matter of fact, sleep deprivation comes at a price. It highly affects your health, safety, your performance, your pocketbook and moreover, your performance both academically and at work.
Sleep deprivation can result from your daily stress or trading sleep for something you think is more important. It can also be a result of a medical condition. However, it is important to understand that sleep deprivation mostly result from common sleep disorders that may go unrecognized.
What are the major causes of chronic insomnia?
Chronic insomnia can result from medical and psychological conditions, specific substances, unhealthy sleep habits and some biological factors. Some researchers are now thinking of chronic insomnia as a brain issue. They claim that the brain inability to stop being awake can be a problem. The brain has two cycles – the wake and the sleep cycle. When one cycle is on, the other is usually off. To solve your sleep problems, it is important to first understand what is causing them.
• Medical causes of chronic insomnia
There are several medical conditions where some are mild and others severe – that cause insomnia. In some cases, medical conditions cause insomnia by themselves, while in others, the symptoms of the medical condition causes discomfort which can make it hard for a person to fall asleep. Some medical conditions that can cause insomnia include Sinus/nasal allergies, Gastrointestinal problems like reflux, Endocrine problems like hyperthyroidism, Asthma, Arthritis, Neurological conditions like Parkinson’s disease, Lower back pain and Chronic pain.
Some medications like those you take for nasal allergies and common cold, heart disease, high blood pressure, birth control, depression asthma and thyroid disease can cause insomnia. Moreover, insomnia can also be an indication of an underlying sleep disorder.
• Emotional distress and psychological problems
Depression and anxiety are some of the primary causes of insomnia. Other psychological and emotional causes of chronic insomnia are life stress, worry, anger, grief, trauma and bipolar disorder.
• Sleep disorders
Insomnia can be a sleep disorder by itself but it can also indicate some other disorders which include restless legs syndrome and sleep apnea and circadian rhythm disturbances associated with jet lag and late night shift work.
Chronic insomnia affects
Just like you need regular exercise and a healthy diet, you also need enough sleep. Whatever the reason for sleep loss, insomnia can have mental and physical effects. Most individuals suffering chronic insomnia report lower quality of life as compared to individuals who get enough sleep.
Insomnia complications include lower performance at school and on the job, higher risk to accidents and slow reaction time while driving, obesity or overweight, irritability, psychiatric problems which include anxiety disorder or depression, substance abuse and higher risk and severity of long term conditions and diseases like heart disease, high blood pressure and diabetes.
Best cures for chronic insomnia
• Magnesium and calcium
Calcium and magnesium are sleep boosters and are more effective when used together. Additionally, by taking magnesium, you will cancel out potential heart problems that can result from using calcium alone. To solve chronic insomnia, take 200 milligrams magnesium even though you can lower this dose if it causes diarrhea. Also take 600 milligrams calcium every night.
• Wild lettuce
If you have experienced headaches, anxiety, joint or muscle pain, then possibly, you have come across wild lettuce. It is also effective in reducing anxiety and calming restlessness. It is also calms restless legs syndrome. When using wild lettuce supplements, you should take 30-120 milligrams before going to bed.
If you are beer fan, then you are more familiar with hops calming effects. Hops are female flowers highly used in making beer. For sleep purposes, the extract has been used for long as mild sedative for both insomnia and anxiety. To solve chronic insomnia, take 30-120 milligrams before you get under your covers.
Studies have proved that lavender highly aids in sleep. Additionally, it is an inexpensive nontoxic way of slipping into a peaceful sleep. Look for a spray containing real lavender and spirt it on your pillow before sleeping. You can also get a pillow filled with lavender.
Melatonin is a hormone that controls your sleep habit and also induces sleep. Research has shown that lower doses of this hormone are more effective while higher doses can cause toxicity and raise the risk of infertility and depression.
• Yoga and meditation
To benefit from yoga and meditation, you should choose gentle yoga and stretching and also avoid ashtanga yoga and vigorous power which can energize you instead. Try simple yoga followed by meditation in your bed. Close your eyes for 5-10 minutes and concentrate on your breathing alone.
Valerian is among the commonest chronic insomnia remedies. Several studies have shown that it improves deep sleep, makes a person fall asleep faster and also improves the quality of sleep. However, valerian is more effective when used for a very long period of time. Over 10% of people who rely on it feel more energized a condition that keep them awake. If you experience this effect, you should avoid using it during the night – use it during the day intead. Take 200-800 milligrams in a day.
Theanine is an amino acid extracted from green tea. It helps you get a deep sleep in addition to calm alertness during daytime. Since green tea does not contain enough theanine to solve insomnia you should buy theanine blocks and take 50-200 milligrams in a day.
Chronic insomnia can have severe effects on your life. It can affect your performance and alertness, impair your memory and your cognition and inflict stress on your partner. However, with the readily available cures, you can easily solve this problem and live a better life.