Everyone has experienced insomnia at least once in their lives. It is particularly distressing because it occurs during hours when you cannot find something else to do. Insomnia does have a remedy, and we will explore it here. 

What Is Insomnia?

Insomnia is a sleep disorder. It is when you are not getting quality sleep or when you have difficulties falling asleep or staying asleep. This does not always depend on your environment. For example, you could be in a comfortable bed and room with the most appropriate temperature, but you will still struggle to fall or remain asleep. Because you do not wake up as if you rested well throughout the night, you may be tired the next day. 

Insomnia can be short-term or long-term. The short-term type may last for a couple of days or a few weeks. Chronic or long-term insomnia occurs more often than three nights a week for three months. 

What Causes Insomnia?

Several things cause insomnia. One is your particular sleep environment. For example, the environment in which you sleep may not be conducive to getting a good night’s sleep. The location may be too hot or too cold, or it may have too much light or be too loud. This is known as a “primary cause” of insomnia.

Other primary causes include changes in your sleep schedule or the birth of a new baby. If you eat too close to the time that you go to bed, this can cause insomnia. Drinking caffeine or ingesting nicotine keeps you awake because they are stimulants. Although alcohol is a depressant, it also interferes with sleep. 

Insomnia Treatment and Prevention

If you are experiencing chronic insomnia, you will want to know how to treat insomnia. Stress is one of the main causes of insomnia. For example, you may have recently moved or divorced your spouse. These events cause stress even though you might have believed that they would alleviate the stress you experience. Losing a loved or a job are also reasons that people have chronic insomnia.

Stress causes the body to act as if there is a direct threat, and it activates the “fight-or-flight” reaction. It is a highly functional system that keeps you prepared to run should you feel that you must do so. However, chronic stress keeps you in this position longer than it is healthy for you to remain in it, so it interrupts your sleep. 

When your body is stuck in stress mode, it leads to hormonal imbalances that affect your sleep. Dr. Doni Wilson’s new book, “Master Your Stress, Reset Your Health,” will help you relieve your stress. 

Sleeping Techniques for Insomnia

Several sleeping techniques for insomnia will show you how to fall asleep with insomnia.   

Controlled breathing is one very simple technique that teaches your body to relax. 

The Beginning

Place one hand on your chest and one hand on your stomach. 

The Middle

Slowly inhale deeply. Observe this by watching the hand on your stomach rise. The hand on your chest should not be moving at this time. 

The End

Exhale so that the hand on your stomach slowly falls. 

Progressive Muscle Relaxation

Progressive muscle relaxation or PMR is highly useful because you learn to become aware of the tension in your body. 

• First, lie down or sit and pay attention to your breathing. As you inhale, clench your fists and become aware of the tightness you feel. 
• Second, exhale and become aware of the tension leaving the muscles in your hands. 
• Repeat this process with all of the muscle groups in your body. 

Is Insomnia Genetic?

Researchers believe that the key to insomnia is found in your genes. This means that some genes increase a person’s risk of experiencing insomnia, but you will not necessarily inherit this condition. Even so, researchers have discovered that heritability, or the chance that a child will inherit a characteristic from a parent, is between  31% to 58% with insomnia.  

Summary

Insomnia may be due to genetics or a troublesome time that you are currently experiencing, but it has a remedy, and Dr. Doni can introduce you to it. You are welcome to schedule an initial consultation with Dr. Doni and alleviate your sleepless nights. Contact Dr. Doni today.