Sleep Loss Could Be Exacerbating Your Insomnia Issues
Insomnia can ruin a good night's rest, and it's not a mere occasional hiccup for some people. It can stem from various triggers, some of them seemingly positive like starting a new job or moving to a new place. However, our attempts to cope with insomnia can often backfire. Here's what you might be doing wrong when you're battling the sandman.
What the Heck is Insomnia?
In simple terms, insomnia is when you have trouble falling or staying asleep most nights of the week. If it lasts less than three months, it's considered acute insomnia. If it's more than three months, you're facing chronic insomnia. Though it doesn't necessarily need to be a negative event that triggers insomnia, it can affect your everyday life.
The Wrong Ways to Tackle Insomnia
You may think that catching up on sleep by snoozing during the day or guzzling energy drinks to power through the day is a good idea. Unfortunately, those actions can make your situation even worse. Dr. Alicia Roth, a behavioral sleep medicine psychologist, explains,
"It's painful to be sleep deprived. As humans, we do not sit well with discomfort. So, our brains will start running through what we can do to relieve the discomfort."
This discomfort relief might lead you to extra cups of coffee during the day, which can, in turn, affect your sleep quality at night. This can create a vicious cycle of poor sleep.
Common Mistakes to Avoid
- Overconsuming Caffeine: That afternoon cup of joe might seem like a great pick-me-up, but it can sabotage your sleep. After all, caffeine is a known stimulant.
- Napping: Long naps during the day can decrease your body's need for nighttime sleep, making it even harder to sleep at night.
- Spending Too Much Time in Bed: If you try to catch up on your lost sleep by spending extra time in bed, it does not guarantee more sleep. Instead, it might confuse your body and make it harder to fall asleep.
In the grips of insomnia, it's easy to feel anxious about sleep, which in turn can make it even harder to nod off. Establishing a routine and good sleep hygiene habits can help you manage insomnia more effectively. More on that next.
- The link between insomnia and health-and-wellness is significant, as chronic sleep deprivation can lead to various health issues, including mental-health problems and lowered immune system function.
- As a result, adopting health-and-wellness strategies might be beneficial in managing insomnia, like maintaining a balanced diet rich in nutrients that promote sleep, such as cherries, bananas, and whole grains, and practicing stress-reduction techniques like meditation or yoga.
- Moreover, taking care of our environment by creating a peaceful, quiet, and comfortable sleeping space can positively impact sleep quality, improving overall mental and physical health.
