Dear friends,
Insomnia is the topic for today's blog post because 1 in 4 Americans develop insomnia each year---incredible if you ask me. Now, some of you may not know precisely what insomnia is, so I'll explain. In simple terms, insomnia is a sleep disorder characterized by difficulty falling or staying asleep.
Nowadays, a lot of people don't understand how vital sleep is for the mind and the body. The difference between 6 hours and 8 hours of sleep could mean developing cancer (or not) later on down the road---yeah, insufficient sleep has been linked to cancer and other serious health issues...look it up if you don't believe me. A few years ago, when I was in high school, I took school a lot more seriously than I did my sleep, and looking back, it was a mistake. Not only was I compromising my immune system and my physical health, but I was also doing damage to my mental health. Trying to balance extracurriculars, all my AP classes, and my personal life was a struggle; I probably got an average of 4 hours of sleep my Junior year. Even when I was utterly exhausted and could barely stand up, falling asleep, staying asleep, and getting enough sleep every night seemed like an impossible task.
To this day, I still have trouble with insomnia, but thankfully, not every night. It's mainly when I'm super stressed, anxious, over-caffeinated, or a combination of the three. With COVID-19 going on right now, many people are having sleep problems, including those who have never had sleep problems before. In this situation, anxiety is probably the most likely cause. However, insomnia can be caused by a variety of psychiatric problems and medical conditions.
Some of the most common psychiatric problems associated with insomnia are anxiety and depression. For those with anxiety, anxiousness paired with worry over future/past events creates a tense environment making sleep one of the last priorities. For anxiety, two types of insomnia are common: onset (trouble falling asleep) and maintenance (trouble staying asleep). Once the cycle of insomnia has started, those with anxiety might start to obsess and worry about not getting enough sleep. In turn, this makes insomnia and anxiety even worse for those already struggling with the two. For those with depression, insomnia and other symptoms of depression are often linked and can feed into a cycle making each other worse. The good news is that there are a lot of treatments, therapy, medications, etc. that can help those with insomnia, depression, and/or anxiety.
Several medical conditions may also cause insomnia, including asthma, chronic pain, allergies, and gastrointestinal problems. Also, some people may be biologically prone to insomnia due to the interaction of certain neurotransmitters in the brain. Unfortunately, some medications that treat these medical conditions can make insomnia worse, so it's important to pay attention to the side effects and how you feel. Getting to the root of the problem, planning with a doctor, and finding treatment options can all help with insomnia. Every single human on this planet is different, so certain treatment strategies may not work for one everyone.
Also, certain lifestyle factors can contribute to insomnia. For example, people who have an inconsistent work schedule, taking naps in the middle of the day, and not getting enough exercise can all lead to insomnia. Like I've said before, the interconnection between the mind and body is so intense that it's important to take care of both.
So, now I am going to list out some helpful tips for anyone struggling with insomnia. Some of these tips are ones I researched online, some have been recommended to me by friends, and others I've figured out through my own insomnia experiences.
***DISCLAIMER - Just because you try some of these tips doesn't mean your insomnia is going to be cured. Just because you try some of these tips doesn't mean your insomnia will get better overnight. However, these tips have helped a lot of people, including myself, and I hope at least some will help you. ***
Tips & Tricks for Beating Insomnia:
1. Obviously, avoid using your phone, watching TV, or doing any other activities involving a light-up screen right before bed. This excites your brain and makes it hard to fall asleep.
2. I know this is easier said than done, but if you're waking up later than usual, try not to. Having an inconsistent sleep schedule messes with the body's circadian rhythm and leads to insomnia.
3. Try drinking a glass of warm milk. Just pop a cup of milk in the microwave, heat it up for a few seconds (or for however long you want lol), and WALLAH! My childhood friend used to do this, and she swore by it.
4. This seems a bit ridiculous, but it usually works for me when I'm really desperate for a snooze. Just...try not to laugh. Count backwards from 1000, slowly. If that doesn't work, at least you're practicing your numbers.
5. I know this contradicts what I said earlier but watch one of your favorite shows on TV---LOL. I used to do this when I spent hours lying in bed awake during high school (my insomnia was the WORST in high school). I would go sit on the couch, watch some "Friends" re-runs, and eventually, I'd fall asleep. I'm not sure exactly why that helped, but I think it had something to do with the familiarity and the comfort that the show provided for me. Since my overthinking is the main cause of my insomnia, focusing on something other than my own thoughts is always a big help.
6. Read a book. Preferably boring, but still good. I say "boring but still good" because you want a good enough book to where you'll actually read, but you don't want it to be too good because then you won't stop reading.
7. Visit your doctor and develop a plan of attack for your insomnia. Your doctor may suggest 1 or more of the following if your insomnia doesn't seem to get better on its own or with home treatment.
- behavioral therapy and/or cognitive therapy
- stimulus control
- relaxation training
- prescription sleep medication
8. Don't eat a super big meal before bed, because that can make it harder to fall asleep and stay asleep.
9. Try using a diffuser and essential oils. Specific oils are better for promoting sleep, including lavender, vanilla, rose, geranium, and jasmine.
10. Lower the temperature in your room. I always sleep better when the room is cold, because melatonin production is better at cooler versus warmer temperatures.
11. Try a white noise machine or listen to relaxing music while falling asleep.
12. Meditate and practice mindfulness in place. The goal here is to slow down your breathing and focus on your breath.
13. Stay active and try to get at least a little bit of exercise each day. A little bit goes a long way, and I think you might be surprised to see how much of an effect exercise actually has on sleep.
14. Avoid drinking too much caffeine during the day. Try not to go over the recommended limit. If you really can't quit the caffeine, opt for natural versions found in tea, coffee, chocolate, etc.
15. Try sleep-enhancing supplements like melatonin, CBD, GABA, etc. Personally, melatonin doesn't really work that well for me when my insomnia is really bad. However, if you're looking for a natural remedy for minor insomnia, melatonin gummies actually help a lot. Recently, I've used some and they do a really good job of preparing you for sleep by relaxing the body. If you're looking for a short-term solution, this is it! If you're looking for a long-term fix, this isn't it. Over time, your tolerance to melatonin will increase, and eventually, it won't really work anymore.
One thing I hope everyone gets out of this blog post is that sleep is very important and insomnia sucks. If you've been dealing with insomnia for a while now, you've tried a bunch of treatments, and you're still suffering, go see a doctor. It's not fair to have to battle insomnia, especially alone.
As always, make time to take care of your body, your mind, and your soul---it's important. Until next time...
xoxo,
Allie <3
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