Sometimes you felt that even after laying on your bed you are unable to sleep. You gets bored and then take your phone and start scrolling social media. 3 hours went by and its already 2-3 AM in the clock, but you are still not able to sleep peacefully. You waste 1-2 more hours and slept finally. Next morning you have to wake up on time because you have to get ready for work etc. Then all day you feel tired, exhausted and drained.
Insomnia or sleep trouble at night is becoming common among youths these days. Every 1 in 3 youth is suffering from this. now there may be varying degree on insomniacs. Like some are facing it temporarily due to disturbance in their body clocks. But others are serious cases who are facing it from a long time. Also if someone is facing it months should definitely consult a doctor as it takes major tolls on your physical and mental well being.
What are the reasons
- Longer screen hours which includes endless scrolling on social media on mobile, working on laptop or pc and watching Netflix on television. Longer screen time is directly proportion to lack of sleep.
- Any kind of stress or worries can lead to sleeplessness. This could be related to your studies, career, personal lives or jobs etc.
- If you are taking too much caffeine in the form of coffee. Caffeine kind of triggers your brain and make it active. Thus its a sleep killer.
- Eating you dinner late or eating heavy food at night. This makes our digestive system to work till late night and we feel uneasy and difficult to sleep.
- Alcohol intake can also lead to insomnia. Although some people might argue that alcohol helps them to fall asleep but it prevents the chances of deep sleep. Deep sleep state is required to provide optimum rest to our bodies.
- Improper or non existent sex lives. You sleeplessness might be the result of your disturbed sex lives. Good sex is necessary for your mental well being.
- Improper sleep cycle which may be result of your irregular sleep timings. For example, if you are doing some shift jobs where you have to work in alternate day and night shifts. In this case sometimes you sleep in day and sometimes in night. Due to which your body clock gets disturbed and result in insomnia.
What could be the solutions
- Switch off your phone before going to bed and try to minimize your screen time as low as possible. The lesser the screen time the lesser eyes and brain strain you will get and your sleep quality gets better.
- Manage your stress and don't sit and rewind all your problems in night. Just keep one thing in mind that you have entire day to deal with your problems and challenges. Don't spoil your good night sleep for anything. And if still feeling trouble to get rid of your thoughts in night then start writing them in a diary. When you done writing everything troubling you, you will feel light and then can sleep peacefully.
- Reduce your caffeine intake and avoid coffee at night. If you want to drink then always drink in the daytime.
- Eat light meals at night. Also make a schedule in which you have your dinner by 7 pm.
- Minimize your alcohol intake, Never substitute alcohol for good night sleep.
- Try to make your sex life better. If you have some health condition consult a doctor. If anything going wrong between you and your partner then talk things over.
- Manage your sleep cycle. Fix a time for going to bed. Doesn't matter its 9 pm or 12 am but fix one time and go to bed by that. This will help your body clock to determine what is the time to sleep and what is the time to wake up.
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