You set the alarm for the next morning, hit the bed to grab a sound sleep but you keep tossing in bed for another couple of hours struggling to sleep, eventually ending up sleeping with great difficulty and waking up the next morning feeling exhausted and sleep-deprived. Then there are instances when you sleep instantly as soon as you retire to bed but wake up sometime in the night and find trouble sleeping therein and stay awake till the dawn. 

Nearly no one is spared from sleep disturbances at some point in their lives. Research studies worldwide are suggestive of a prevalence rate of 10-50% among the general population. According to American Sleep Association, over 50-70 million people in the US alone have some type of sleep disorder, and the most commonly reported sleep problem is Insomnia (difficulty getting asleep or staying asleep). Huge figures, aren’t they??? Its incidence is even higher in women and older adults.

The sad part is a sound sleep goes unaddressed by and large when talking about overall health and wellbeing. We are vigilant and watchful towards what we eat and drink but little do we realize that quality sleep is so fundamental to us like the food and water we consume. When it comes to following a healthy regime the diet and fitness program are taken into account and sleep is the most overlooked part. We are so consumed in our lives that we have lost the joy of celebrating and feeling a contented sleep.

Now various reasons serve as the building blocks to insomnia with stress at the top-notch. Constantly thinking and worrying about day-to-day life challenges, work pressure, complexities in relationships, financial issues are the paving factors of ruining one’s sleep. Then comes certain lifestyle habits like watching the screen (TV, mobile phones, laptops), having tea, coffee, cigarette, alcohol, and even chocolate (as they are nervine stimulants and hinder the sleeping process) before bedtime. Uncomfortable beds, mattresses, noises, frequent traveling, jet lag, shift work, extreme weather conditions (hot or cold) also deteriorate one’s sleep habits. 

Certain medical conditions like anxiety, depression, schizophrenia, bipolar disorders, heartburn, pain, asthma, restless leg syndrome, some medications, and even drug abuse can be underlying causes of insomnia and they need to be dealt with healthcare providers.

So, what is the way out?

 The good news is insomnia is not a disease. It is a disorder; it is preventable as well as treatable. You just need to be caring enough towards yourself. Prioritize your sleep as a pivotal component of your health and wellbeing and the rest follows. Here are a few quick:

We can begin with practicing good sleep hygiene. It involves encouraging and promoting habits that ensure quality sleep and cutting off the bad ones. Follow a regular time to go to bed, read a book, practice some relaxation exercises as well as a warm shower too helps. Eliminate consuming tea, coffee, and other stimulants, unhook from your screens at least an hour before and also elude taking generous naps during the daytime.

 For more serious sleep deprivation cases, one can go for CBT (Cognitive Behavior Therapy) under the supervision of a professional. It emphasizes chiefly restructuring the thought process that might be the major roadblock to sound sleep. There are medications prescribed for insomnia but it is not recommended in the long run due to the side effects they carry.

All in all, relish your sleep, celebrate it and set it at the foremost because a sound sleep each day is the refresh button that is a must click to unwind, relax, detox, and keep the life going on the positive and healthier stride.