The surprising reasons why you’re having insomnia
Do you have trouble sleeping? Do you still feel tired and dissatisfied after a night’s sleep? You might be suffering from insomnia, a sleep disorder wherein a person experiences difficulty falling asleep. If not treated properly, insomnia can cause more serious health problems or, in rare cases, even death.
“Insomnia affects your daily performance at work and at home. Lack of sleep also weakens the immune system, thus making you more prone to viruses. If not addressed immediately, it can also increase your risk of having heart diseases and heart failure. That’s why it’s important to address and identify possible causes of insomnia,” says MediCard president Dr. Nicky Montoya.
Dr. Montoya reveals some surprising culprits behind your insomnia:
• Stress. May it be work or personal concerns, stress keeps you from scoring some zzzs. In addition to stress, overthinking can also be a culprit for your lack of sleep. To ease anxiety during bedtime, try to meditate and exercise during the day. If you wake up in the middle of the night and can’t fall back to sleep, get out of bed and do something relaxing like reading a book or listening to music until you feel sleepy again.
• Nighttime distractions. Noise, complete silence, light, temperature, and your electronic devices are just some of the reasons why you can’t sleep. Make sure the temperature in your room is conducive to sleeping and opt for a night light instead of a bright bulb. Avoid using your gadgets during bedtime, as they emit a type of blue light, which can make you more alert. If you’re a person who has trouble sleeping in total silence, try listening to relaxing music or leave the TV or fan on.
• Irregular sleep schedule. Do you sleep and wake up at different times every day? Or maybe you sleep in on weekends, believing that it will make up for lost sleep on weekdays? Your inconsistent sleep is probably confusing your body clock, thus you may have trouble falling asleep. “To combat insomnia, make sure you go to bed and wake up at the same time every day,” Dr. Montoya advises.
• Lack of exercise. Jogging, cycling, walking, and dancing are beneficial stressors to the body. However, do not exercise prior to bed, as this won’t give your body enough time to cool down, making it difficult to sleep. Work out three to six hours before bedtime to get the maximum sleep benefits. • Eating midnight snacks. Late-night snacking or eating a heavy meal before you sleep can cause insomnia. “You should not eat within two to three hours of your bedtime. Metabolism is slower at night and sleeping with a full stomach can cause discomfort and make it difficult to sleep soundly,” remarks Dr. Montoya. He also recommends drinking less water at night, so you don’t have to wake up and go to the bathroom in the middle of the night.
Learn how to manage and overcome insomnia. MediCard has numerous free-standing clinics located in key cities nationwide that offer consultations. Visit a MediCard clinic near you or check out their website at www.medicardphils.com for more information.