Causes of insomnia at night and how to solve it

Insomnia

Difficulty falling asleep at night or waking up repeatedly is called insomnia. It can cause excessive daytime sleepiness, lack of focus at work, irritability, and depression. Sleep tends to become lighter with age, but nowadays, addiction to social media is causing young people to suffer from insomnia.

Professor Matthew Walker wrote in his book “Why We Sleep”: “A huge part of the world stays awake in the dark. Those whose sleep is being disrupted don’t think they need to make it up. They think, ‘what’s gone is gone.’”

Health Risks

Research shows that lack of sleep increases the risk of diabetes, high blood pressure, heart disease, and obesity. Although insomnia is not directly linked to premature death, it is associated with complex conditions like memory loss and depression.

Another study suggests that staying awake for 17–19 hours damages the brain similarly to excessive alcohol consumption. Prolonged sleep deprivation can lead to hallucinations, memory loss, and even mental disorders.

Risks of Sleeping Pills

Many people take sleeping pills to relieve insomnia, which can be harmful. Long-term use may make it impossible to sleep without medication. Excessive intake can also stop blood flow to the heart and brain, increasing the risk of death. Therefore, the safest way to overcome insomnia is to ensure natural sleep.

Home Remedies for Better Sleep

Reduce staying up late
People who work at night face many health problems. They try to make up for lost nighttime sleep by sleeping during the day, but this is not enough. Daytime sleep is usually not deep and cannot provide the same benefits as night sleep. A Harvard study found that many night workers become nocturnal and feel uncomfortable in daylight.

Sleep on a schedule
Go to bed at a fixed time every night and wake up at a fixed time every morning. Waking up at the same time daily is important because it regulates sleep duration and helps the body adjust.

Avoid tea and coffee
Tea and coffee can disturb sleep for many people. Any soft drinks may also cause sleep problems. Professor Walker recommends stopping intake at least 12 hours before bedtime, as the effects linger in the body for a long time.

Stay away from mobile and laptop
Many of us check Facebook or other apps before bed. This stimulates the brain instead of relaxing it and keeps sleep away. To prevent sleep problems, avoid prolonged use of mobile phones, computers, and laptops before bedtime.

Change your diet
Many people are unaware that diet plays a big role in sleep problems. Changing dietary habits can help those suffering from insomnia.

Magnesium-rich foods
Magnesium is a mineral that helps relax muscles and reduce stress. Foods like dark chocolate, nuts, and avocado contain magnesium. Eating them at night can be beneficial.

Melatonin-rich foods
Melatonin not only helps initiate sleep but also makes it longer-lasting. Vegetables like tomatoes, cucumbers, broccoli, mustard greens, walnuts, and seeds contain melatonin. Adding these to daily meals can relieve sleep problems.

Banana
Bananas are very effective in reducing insomnia. They contain magnesium and potassium, which relax muscles and help induce sleep quickly.

Warm milk
Nothing beats warm milk for relieving insomnia. It contains an amino acid called tryptophan, which acts as serotonin in the body and helps induce sleep.

Honey
Honey is considered a universal medicine. A spoonful of honey helps promote good sleep as it increases insulin levels and reduces stress hormones.

Source: BBC