A grown woman needs between 8-10 hours of sleep a night to function effectively. Explore the causes of insomnia and treatment options to improve your chance of rest!
Insomnia is an increasingly common condition for all who live in North American society. Between 30-40% of people will suffer from it in their lifetimes. Women tend to experience insomnia more than men and older women more than younger. Understanding what contributes to insomnia can lead to reducing its long lasting effects on your life.
Causes of Insomnia
Insomnia is rarely caused by a medical condition. It is more often created by stress, caffeine, nicotine, diet, a partner's sleeping habits or poor bedtime routines. Women usually have many anxieties on their minds as they try to juggle multiple roles. Thus, their inability to mentally relax and release the day's worries can keep them awake. Drinking too much caffeine, smoking or eating right before bed inhibits the body's ability to maintain a normal circadian rhythm.
Further, women may deal with a partner who snores or tosses and turns. This sleeping pattern can disrupt their own repose. A lack of a regular bedtime or the time to enjoy soothing pre-sleep rituals will also prevent sleep from arriving. If none of these possibilities apply, then see your doctor to rule out any medical issue, such as chronic pain, that is affecting your ability to sleep.
Non-Medical Solutions for Insomnia
Sleeping pills, including anti-depressants, should always be a last resort. They often make you groggy the next day and higher dosages are required over time. Women rarely acknowledge the full extent of stressors that they experience on a daily basis. Learning how to cope with one's stress level by doing deep breathing, exercising regularly, and sharing the burden of chores and child care will help. Cut caffeine, nicotine and eating after 6 pm. Develop a routine that allows for a pre-bedtime bath, yoga stretches or a quiet read in some other location than the bedroom. Ensure that your partner deals with any sleeping issues too so that these aren't disrupting your efforts to rest!
Preventative Measures for Insomnia
Keep your bedroom clutter-free and dark. Wear an eyemask if you need to. Don't have a computer, phone or TV in your room. Make sure you're not too hot or too chilly beneath the bedsheets. If noise is a problem, wear ear plugs or use a fan or humidifier to block out sound. Try not to look at the clock. If you can't sleep after half an hour then get up and spend twenty minutes reading or doing deep breathing in another room. Stay away from screens during this time. Return to your bed and concentrate on relaxing all your muscles one by one. At the same time, release all the thoughts from your mind and sleep should soon come.
Herbal Remedies for Insomnia
Teas such as chamomile provide a gentle sedative. Valerian root is also a proven treatment for insomnia. Currently, the most popular non-medical pill used to combat insomnia is melatonin. Melatonin is a hormone released by the body during sleep. It also, taken in small doses from 1-3 mg, can induce sleep. Used short term, there are no known side effects, apart from more intense dreams. Melatonin helps one to fall asleep within approximately 30 minutes of taking it and to stay asleep for about 8 hours in deep REM mode. Take it for 4 weeks and then try sleeping without it. If your condition persists, consult a professional.
Disclaimer: This article is based on research and experience. Consult a health professional to discuss your options.
