INSOMNIA – Are You Sleeping Through Your Wake-up Call?

If you are, you are not alone.

Over 70 million Americans suffer from Insomnia

WHAT IS INSOMNIA

Insomnia is a common sleep disorder in which you have trouble falling asleep or (and this is the important part), staying asleep. (“Insomnia Related to COVID-19 – Michigan Medicine”)

Millions struggle at night, tossing and turning. Trying to find that perfect position. That spot that will let them relax enough to fall asleep.

The symptoms of insomnia can be short-term with just a few episodes or chronic.

COMMON CAUSES OF INSOMNIA

· Stress

· Mental Health Disorders

· Aging

· Physical Illness and Pain

· Drugs

· Anxiety and Depression

Types of Insomnia

There are 3 types of insomnia, The simplest called Transfer Insomnia. It usually lasts less than one month and is usually affected by life occurrences. The second type referred to as Short Term Insomnia. This type can last from 1 to 6 months. It affects the body. Without good sleep patterns, our body and brain don’t recharge. The third is Chronic Insomnia, this last 6 months or longer. It can cause debilitating and lasting harm.

5 COMMON SYMPTOMS

Errors or Accidents

Difficulty falling asleep

Waking up at night

Fatigue

Irritability/Depression

7 Simple Ways to Fix It

1. You’ve heard it before, but it’s true. You must shut off the lights. All the lights. Light regulates your circadian sleeping rhythm. Turn off the TV, phone, and computer.

2. Get plenty of sun during the day. Aim for 30 minutes a day. Make sure your doctor checks your Vit D level.

3. Drink plenty of water. Aim for 64 ounces a day. Our bodies are mostly water and even a slight imbalance can cause problems.

4. Stop drinking coffee, especially late in the day. Without getting too nerdy, here is why you need to cut back on caffeine.

**Your body has a chemical called adenosine. During the day, your level of adenosine rises and that is what makes you sleepy at bedtime. Caffeine likes to play in the same sandbox as adenosine, but the caffeine blocks the adenosine from leaving the sandbox. The suggestion is to stop drinking caffeine products afternoon.

5. You need meat. Yes, protein. If you don’t eat enough, you lose muscle mass. Protein powders can be a substitute, especially if you are vegan. There are Vegan protein powders on the market. You can also fill up on eggs, tuna, fish, chicken, and shrimp instead.

6. Reduce processed food intake or drop it if you can. Fresh fruits and vegetables are always better than frozen or dried. If it comes in a box or is in the freezer section, read the labels carefully.

7. Exercise, whatever it takes, whatever you enjoy, just get up and go. You can do it.