How to Cure Insomnia in 12 Minutes
Are you having trouble falling asleep? It could be insomnia. About 70 million Americans suffer from chronic insomnia, with women having a higher risk than men. Older adults in the US also experience insomnia at a significant rate. In this article, we will discuss insomnia, its symptoms, and types in detail. We will also provide easy remedies to cure insomnia in just 12 minutes.
What is Insomnia and Its Types?
Insomnia is a common sleep disorder that makes it difficult to fall asleep, stay asleep, or get back to sleep. It can leave you feeling tired even after waking up, affecting your energy levels, mood, work performance, health, and overall quality of life.
The three main types of insomnia are acute insomnia, transient insomnia, and chronic insomnia. Acute insomnia lasts for days or weeks and is usually caused by traumatic events or stress. Transient insomnia is temporary and typically lasts for less than a week due to recent stresses. Chronic insomnia lasts for a month or more and can be the primary problem or associated with other medical conditions or medications.
What are the Symptoms of Insomnia?
Symptoms of insomnia may include:
- Difficulty falling asleep at night
- Difficulty staying asleep during the night
- Feeling unrested after a night’s sleep
- Waking up too early
- Daytime sleepiness or tiredness
- Worrying about sleep, irritability, depression, or anxiety
What Causes Insomnia in Females?
Hormonal fluctuations related to progesterone and estrogen can cause insomnia in females during puberty, pregnancy, menstruation, and perimenopause. Mood disorders, stress, depression, and anxiety also increase the risk of insomnia in females.
How to Naturally Cure Insomnia?
If you are experiencing sleepless nights, there are simple changes you can make to your daily habits to help cure insomnia. Here are some remedies that can help you overcome insomnia in just 12 minutes:
Light in the Morning, Dark at Night
Exposing yourself to bright sunlight in the morning can help regulate your sleep schedule. Minimize exposure to white and blue light in the evening, especially from electronic devices. If you must use such devices before bedtime, lower the brightness and use a blue light filter.
Use Your Imagination
Relax and engage in repetitive thoughts or imagine yourself in a peaceful and happy place. Create detailed imagery and get lost in your imagination to fall asleep.
Read something that you find boring or challenging to comprehend. Focusing on uninteresting content can help induce sleepiness and improve your ability to fall asleep.
How to Treat Insomnia Due to Anxiety?
If anxiety is causing your insomnia, consider taking medications to treat your anxiety. Certain antidepressants and anti-anxiety drugs can help you relax and sleep better. Additionally, you can try praying, meditating, exercising for at least 12 minutes per day, reducing caffeine intake, and maintaining a regular sleep schedule.
Insomnia is a common sleep disorder that can significantly impact your physical and mental health. If you find that insomnia is severely affecting your life, it is essential to make changes to your sleeping environment and follow the techniques mentioned above. While medications are an option, lifestyle changes are the best approach to prevent and manage sleep disorders. Take insomnia seriously and prioritize your sleep for overall well-being.