why can't i sleep at night even when i'm tired

Can’t Sleep? 10 Easy Tips for Getting Better Sleep Right Now

Why Can’t I Sleep?

The list is never-ending when it comes to the benefits of good quality sleep and the decline of health when it comes to poor quality sleep. With the world running from one end to the other for survival, the importance of sleep is still lost, especially among those with swollen eyes. Insomnia is one of the many sleeping disorders that troubles many Americans today, and it becomes challenging to sleep, hindering your functioning throughout the day.

What does insomnia feel like?

Insomnia is a sleeping disorder where one has trouble falling and staying asleep. It can be both acute and chronic or short-term and long-lasting, respectively. Acute insomnia often lasts from 1 night to a couple of weeks, while chronic insomnia is when it happens thrice a week for more than three months.

Based on the reason behind your insomnia, there are two categories-

  • Primary insomnia – The sleep problems aren’t linked to other health conditions
  • Secondary insomnia – Sleep problems are linked to health conditions like asthma, arthritis, depression, pain, medication, or substance abuse.

The other categories based on the king of insomnia are-

  • Sleep-onset insomnia – Indication that you have trouble getting sleep or with sleep initiation
  • Sleep-maintenance insomnia – This refers to when you have trouble staying asleep at night, or you wake up too early
  • Mixed insomnia – Indicating that you have difficulty falling and staying asleep
  • Paradoxical insomnia is when you feel like you have slept a lot less than you have.

Symptoms of Sleep Disorder

Now that you know the basics of insomnia, you should see how you can identify if you have insomnia and what it feels like to have a sleeping disorder like insomnia.

The common symptoms of insomnia are-

  • Sleepiness during the day
  • Fatigue
  • Grumpiness
  • Problems with concentration
  • Memory problems
  • Unable to sleep at night
  • Irritability, depression, or anxiety
  • Waking up too early
  • Not feeling well rested after having slept for a while

The University of Pennsylvania conducted research that showed that 25 percent of Americans face acute insomnia every year, and this is what researchers say insomnia feels like-

  • Irritable and anxious – Poor sleep can contribute to mood disorders like depression, anxiety, and irritability. Two of the most common pattern is “insomnia-related anxiety” and “anxiety-related insomnia.” If you are overthinking about the consequences of not getting enough sleep or if you will be able to fall asleep at all is insomnia-related anxiety.
  • Daytime Fatigue – You have worked during the day, and your body is tired. Sleep is the only way to recover and be ready for the next day’s challenges. When your body doesn’t get time to recover, it causes fatigue or tiredness during the day, which leads to inefficiency.
  • Poor concentration – lack of sleep affects the working of neurons in the brain. There will likely be trouble concentrating on activities or tasks due to fatigue and negligible recovery from the previous day. There is a slightly increased risk of increased errors or accidents.
  • Short-term memory – Lack of sleep affects the brain more than any other body part. The decreased function of the neurons causes short-term memory. You are likely to forget things easily, which can cause a lot of issues at work where you may forget to finish an important project or attend a meeting, in school where you forget your homework or the answer to a test you stayed up all night studying or at home where you may forget to lock the door or leave a pan on the stove.

In the long run, sleeping disorders or lack of sleep can cause health conditions like obesity, diabetes, depression, cardiovascular disease, and high blood pressure. So what can you do to overcome the sleeping disorder like insomnia?

Importance of sleep

Sleep is an essential part of the day; your body gets rid of toxins it collects throughout the day. The natural repair shop for the body is necessary for improving our physician and mental functioning. Sleep is said to be a natural function and a recurring state of mind and body with reduced interactions with the surroundings. The natural Institute of Neurological Disorders and Stroke states that sleep is as essential to survival as food and water. Sleep affects almost every type of tissue and system in the body, like the brain, heart, and lungs, along with metabolism, mood, disease resistance, and immune function.

How to overcome sleep disorder at home?

Proper sleep habits can improve your sleep quality and quantity altogether. Other methods include-

  1. A proper sleep cycle – Make sure the time you go to bed and the time you wake up is constant every day, including the weekends. After a while, the brain will indicate to your body that you are sleepy at a particular hour, and you will naturally wake up at the same hour as a routine.
  2. Stop Overthinking– You have to stop overthinking when you can’t sleep at night. Listening music, reading books and little bit meditation can improve your sleep.
  3. Stay active– Staying active regularly will likely promote a night of good sleep night.
  4. Avoid naps – You may feel less sleepy at night if you are taking regular or long naps during the day. It is suggested that you reduce or limit, or entirely avoid taking naps.
  5. Limit caffeine – Caffeine can contribute to an entire night of sleeplessness. While it may help you function during the day, it is one of the major causes of insomnia.
  6. Avoid large meals and beverages before bedtime.
  7. Maintain sleep hygiene – This entails sleeping habits like keeping your bedroom tidy, freshening up before bed, and avoiding screen time right before bed.
  8. Take a healthy diet– Many researchers and nutrionists have mentioned in their reports that a healthy diet can improve your life cycle and sleep. You should include some carbohydrates, proteins, magnesium, fibre and etc. in your meal.
  9. Maintain work life balance– A poor life-balance can disturb your sleep. Stress and Anxiety are the main factor which affects your good sleep. The lack of sleep will down your concentration level and happiness. So, you have to improve your work-life balance
  10. Find Inner peace In Your Life– Inner peace in your life is the secret of a good health. If you a good inner peace in your life then it will improve your sleep. Do some meditation, accept the truth and facts, give support to other people.

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