If you think you have an insomnia problem, you need some support. You can provide the greatest support yourself. If you still cannot find a solution, seek help from your doctor.
Assess how and why your sleep problem occurs
It is an expected situation to experience insomnia at some periods in one’s life. Because the possibility of encountering conditions that can cause insomnia is very high. These causes can be physical, psychological or environmental.
If you think you’re not getting the sleep you need, first evaluate how much sleep you need. In general, adults need 7-9 hours of sleep, children 9-13 hours, toddlers and babies need 12-17 hours of sleep.
If you think you are not getting enough sleep according to these times, evaluate the possible causes. It could be any stress, anxiety or depression affecting you. The environment you sleep in can be noisy. An extremely hot or cold environment can also prevent you from sleeping. Your bed may be uncomfortable. You may have taken too much alcohol, caffeine or nicotine, or sleep-inducing drugs before bed. Your working conditions may be causing sleep disorders. Or you may have experienced jetlag. If none of these have occurred, you may be experiencing insomnia due to a psychological disorder. A severe pain in your body or a condition that prevents you from breathing can prevent you from sleeping. The fear of not being able to breathe can make you want to stay awake all the time. Sometimes insomnia can be experienced in diseases such as Alzheimer’s or Parkinson’s, which cause damage to the brain. An overactive thyroid gland or menopause can also prevent you from sleeping. Many diseases like this can trigger insomnia.
How can you treat insomnia yourself?
If you are experiencing insomnia, it is helpful to consider the following suggestions:
- Be sure to go to bed and wake up at the same times every day so as not to disturb your body’s sleep time. Try not to sleep during the day.
- Before going to bed, stay away from powerful transmitters such as television, telephone, computer that will disturb your sleep. If you have a clock in your bedroom, remove it. Looking at the clock can cause stress.
- Do not smoke close to bedtime. A cigarette will keep you awake for a certain amount of time each time you smoke. If you smoke one after another all the time, you will not be able to sleep.
- Do not consume excessive coffee close to bedtime or during the day. The caffeine in coffee makes your heart work harder and you stay awake.
- Do not drink alcohol during the day or evening. Alcohol can cause you to wake up frequently, making you need to urinate at night.
- Exercise regularly. Exercise regulates your blood circulation and ensures regular functioning of your brain functions. It speeds up your kidneys to remove toxins. But stop exercising a few hours before bedtime.
- Do not delay your dinner and do not overeat. An overfilled stomach will disturb you and delay your sleep.
- Do not lie on your left side over your heart while sleeping. Because in this case, your heartbeat will be forced and it will be felt stronger. This may also make you nervous.
- Make sure your bedroom is quiet and dark. Make sure your pillow and mattress are ergonomic. An excessively thin or excessively high pillow can make you uncomfortable and delay your sleep, causing neck pain and inability to rest during sleep.
- If you have problems in bed, make solution plans for them. Decide what to do. If this concerns a person, talk to them and resolve the issue if possible.
- In general, insomnia occurs when panic attack patients do not use their medications. If you have a disease that causes insomnia in this way, use the drugs that treat it on time.
- Minimize your problems. Know that there is no need to ponder over problems that you did not cause or that you cannot fix. No matter how much you think about it, don’t torture yourself by thinking about things that can’t be fixed. It’s healthier to leave things alone.
- If there is a situation around you that constantly attracts your attention, such as a security problem, take action for a solution. Get support from security forces if needed. Do not hesitate for this. Perhaps a really important problem is occupying your mind.
- Learn to say “never mind”, “no”, “no need”, “it doesn’t matter” or “I’m not interested”.
- If you’re trying to solve all or some of other people’s problems yourself, don’t be more upset than the person who has the problem. Because maybe he just doesn’t care as much as you do.
- If you still suffer from insomnia, consult your doctor. Remember, insomnia is not just insomnia. Insomnia is costing you socially, economically, psychologically or professionally. Sometimes medication or psychotherapies can help you sleep.