Are you looking for how to fight insomnia? You are not alone: 70% of French people have difficulty finding sleep and 16% suffer from occasional insomnia . What are the causes of insomnia? His signs? Its consequences? And most importantly are there effective natural solutions to combat insomnia?
Thanks to this article, you will learn:
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- What is insomnia and what can be its causes;
- 3 symptoms and 6 consequences of insomnia;
- The importance of sleep quality for your life balance, health and fulfillment
- 6 mistakes not to make to avoid insomnia;
- And 6 tips to combat insomnia.
Insomnia and sleep disorders are problems to be taken seriously. Beyond the physical and mental impact it can have in the short term, you are exposed to risks over the medium to long term . Risks of losing your vital energy, and not being able to achieve your goals or feel aligned in your life. A sensitive and serious subject therefore!
Plan de l'article
- Understanding insomnia
- 3 symptoms of insomnia and 6 adverse health consequences
- For your health and your fulfillment: long sleep!
- The root cause of insomnia
- Like this article, pin it in Pinterest to read it later! 6 mistakes not to make in case of insomnia
- Like this article, pin it into Pinterest to read it later! What to do when you suffer from sleep disorders? 6 Natural Solutions to Combat Insomnia
How to fight insomnia without understanding it? Before going to war, a general must know his opponent!
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Here are various complaints related to insomnia :
- Difficulties in finding sleep;
- Insufficient amount of sleep;
- Unsatisfactory sleep quality, the impression of not having a restful sleep.
Do you recognize yourself in one of these problems? You probably have a problem with insomnia. But what kind of thing?
The different types of insomnia
Insomnia is a broad term that describes a wide variety of sleep disorders. Behind the word insomnia often find these 4 categories:
- Occasional insomnia : everyone can be a victim. It affects about 60% of the population and can last a few days to a few weeks. The origin is often well identifiable (stress, change in living environment, poor sleep hygiene). Most of the time it is unserious, but it can evolve and become a chronic problem.
- Chronic insomnia : it affects about 5% of the population. It can last a few months or years and requires specialized care. It is often related to a physical health problem (e.g. chronic pain) and/or mental (depression, Alzheimer’s…).
- Biological clock disturbances : this mainly concerns people who have a staggered pace of life, which disrupts the rhythm day/night. For example: adolescents and young adults, night workers.
- Sleep apnea is not insomnia, but is one of the most common sleep disorders. The person is rarely aware of suffering from it. She sees the quality of her sleep deteriorated and may think of suffering from insomnia.
When to Talk insomnia?
To talk about insomnia, one should not limit yourself to analyzing the number of hours of sleep. It is above all the quality of it and the impact on everyday life that are the main signs. The feeling of not being fresh when waking up, of having to fight fatigue continuously… and that it has an impact on one or more areas of your life.
It is these signs that need to turn on the light light in your head and push you to dig into the issue of sleep disorder in order to figure out how to fight insomnia.
3 symptoms of insomnia and 6 adverse health consequences
In order to be able to fight insomnia, the first step is to fully understand the phenomenon and its consequences for your health. You will be more aware of the dangers and more motivated to put into action the practical tips shared at the end of the article!
3 symptoms of insomnia
After seeing the traits that define insomnia, here are the most common symptoms of insomnia (in the day):
- Fatigue, pump stroke;
- Hyper-awakening: muscle tension, high heart rate, rising body temperature;
- Micro phases of sleep in the day: lack of attention and difficulty in understanding
The latter symptom of insomnia can have very serious consequences: traffic accidents, fall and loss of balance, driving dangerous for oneself and others…
6 consequences of insomnia
Insomnia can have a greater or lesser impact on you, depending on its degree of severity. It is evaluated according to the intensity and duration of this sleep disorder over time .
If you suffer from insomnia, you are more likely to:
- Be anxious and develop anxiety disorders
- React more to stress in life change situations;
- Addiction: alcoholism, drug addiction;
- Weight gain, due to compensation for lack of sleep through food (snacks, lack of food balance);
- Weaken your immune system, opening the door to all sorts of diseases: infections, strokes, high blood pressure and sometimes even cancers.
For your health and your fulfillment: long sleep!
You just read how poor sleep can be harmful to your health and your life in general. Here is the front side of the same room: sleep is paramount to create a healthy, fulfilling and happy life .
As I testify in the article on my Miracle Morning experience: “We all have a threshold in terms of hours of sleep that we should not go below. Because then it becomes counterproductive.”
Finding your sleep rhythm is the basis of All: this allows you to be fit and good composition to achieve the personal and professional goals you set for yourself. It also allows, simply, to be in good conditions to enjoy the present moment.
Experiencing problems with insomnia can therefore have a huge impact on your daily life, but also on your well-being and development in the medium to long term . This is a problem to take seriously in order to combat insomnia effectively.
The root cause of insomnia
Before you share the 6 classic mistakes that help create a climate conducive to insomnia, read this point carefully. Because yes, lifestyle is important for the quality of one’s sleep. But what if your insomnia came to tell you something else? And if she was a sign of a deeper problem?
Insomnia comes to play on the border between two worlds:
- And the mind.
The body and the mind. To understand it, it is important to take the time to land and take stock. First analyze the possible sources of this sleep disorder before you can effectively combat insomnia. Preferably, take the time to do this reflection during the day, and not lie in your bed when sleep is running away from you!
3 questions to ask before you can fight insomnia
To guide you in your thinking and your approach to fighting insomnia, ask yourself these 3 questions:
- Is it a problem or difficulty you haven’t fixed that prevents you from finding calm?
- How do you feel in the present moment? Are you more drawn to the past or future?
- Do you feel aligned in your life?
this lack of connection to the present may be a sign of lack of alignmentIf you feel attracted to the past, maybe there is an event in your life, a choice, a word… that you have not digested and integrated. If it is the future that occupies your mind, maybe you tend to anticipate negatively and overly. “False anticipations” are a sign of anxiety. In both cases, . Hence the importance of the third question.
To help you in your journey from the question of alignment, you can sign up for the web-conference training offered: “8 steps to create the life that looks like you”.
Like this article, pin it in Pinterest to read it later! 6 mistakes not to make in case of insomnia
Watching screens, worst enemy to fight insomnia
Work late on his computer. Watch a series on Netflix. Chat with friends. Surfing social networks up to no time… This has certainly happened to you already! Worry about these bad nighttime habits: the blue light that escapes from your screen.
In addition to the fact that blue light can have damaging effects on your eyesight, it will scare sleep and encourage insomnia problems . Of Studies have shown that artificial blue light on the screens delays the time of falling asleep, and also reduces sleep time.
So avoid screens as much as possible in the evening. Half an hour before bedtime, turn them off to ensure a quality sleep. And if you wake up at night, absolutely avoid looking at your phone to try to get back to sleep. Because you will further delay his return and create a climate conducive to insomnia!
Keeping light in the bedroom, a bad habit for insomnia
Keeping a light source in your room, whatever it is, is not suitable. This stimulates your brain and makes it want to activate . The opposite of the effect sought to combat insomnia! So if you wake up in at night, avoid turning on a bright light source and give preference to a soft lamp or a night light.
Too much sleep in the day
Nap can be a good way to recover and have a deep, regenerative sleep. But it should not exceed 20 minutes . Otherwise, you may experience difficulty falling asleep in the evening. This creates a vicious circle that strengthens your insomnia.
Do not go to bed at regular times
Sleep is made of cycles that follow each other during the night. Not going to bed on a regular schedule may cause you to miss the sleep train and create problems with insomnia. And if you miss the check mark, it will sometimes take 2 hours to regain the correct start of a new sleep cycle!
Consuming exciting causes insomnia
Avoid consuming caffeine, alcohol and stimulants after 16 hours. Because even a cup of tea can be able to keep you awake much of the night. Insomnia allies easy to avoid!
Eating too heavy in the evening
In the evening, avoid eating too heavy and too rich meals. Instead, opt for a light meal consumed early enough to have time to digest . This will allow you to fall asleep easily and avoid insomnia!
Like this article, pin it into Pinterest to read it later! What to do when you suffer from sleep disorders? 6 Natural Solutions to Combat Insomnia
Have you reviewed your sleep hygiene and banned the 6 bad habits? Here are now natural and effective tips for getting better sleep and fighting insomnia!
Take a book to sleep better
Books are a formidable weapon to calm your mind and soothe your body. Reading slows down your heart rate, as well as the tempo of your breathing . Which induces a relaxed. An ideal state to regain sleep and fight against insomnia.
Meditation to combat insomnia
Meditation can facilitate falling asleep and help you fight insomnia. It helps you soothe and manage the anxieties that wake you up or prevent you from falling asleep.
For this, you need a little regular practice. But you will see that practicing mindfulness meditation will do you a favor, both day and night, to help you adopt the Zen attitude and sleep better .
Create a Sleep Ritual
Create a series of evening rituals to put yourself in conditions to find sleep well. The more you respect them, the more effective it will be in fighting insomnia.
- Stop screens one hour before bedtime;
- Take a warm bath;
- Drink infusion;
- Make a special yoga session for bedtime.
Use essential oils to sleep well
Did you know that lavender oil is suitable for finding sleep? It is its relaxing and anti-stress virtues that make it an aid of choice in the fight against insomnia.
The right solution to make it easier to find sleep is to put a few drops of this famous lavender oil in your bath water or drop it on your pillow. If you use an essential oil diffuser, it works too!
Have a Chronobiological Approach
Nothing barbaric in there, rest assured! The idea is to better know your sleep rhythms to succeed in identifying possible mistakes and avoid dissyncing the body. Chronobiology is an effective approach to combat insomnia !
- Avoid going to bed if you are not tired;
- Study your sleep habits during the holidays to identify your key moments of sleep;
- Avoid irregularity of sleep and meal hours;
- Have tonic activities in the morning, but avoid them in the evening.
Attempting hypnosis to combat insomnia
Hypnosis can handle a lot of addictions, such as tobacco and alcohol. And it can also help you fight insomnia. How? Hypnosis will allow dialogue with your unconscious, being in a modified state of consciousness. The therapist suggests that the patient’s unconscious have better sleep and makes him return to his normal state of consciousness to express himself. It may take only a few days before the patient says, “I’m going to fall asleep peacefully — I’m going to have a restful sleep.” Does that tell you to try?
Do you feel comforted by these simple tips to combat insomnia and regenerate sleep? Discover also other tips to do good, including abdominal breathing and mindfulness to be more zen in everyday life and have a soothing sleep!
And of course, if you also have tips to get a better sleep, do not hesitate to share them with the other girls zen