Insomnia is really hard to tackle. It’s really irritating when you cannot sleep and have tons of work to do the day after. You feel frustrated easily and your brain feels really foggy. Also, there are many such minor drawbacks which we will get into shortly. 

But there are also chronic health issues that you should be very cautious of. And if you fall into a category where you don’t sleep intentionally. Just so that you want to play games or watch youtube until late at night. Then this article will help you get rid of such bad habits. 

Sleep deprivation hormones such as ghrelin and leptin. Apparently, Leptin is that hormone that tells our body when we’ve had enough to eat. Likewise, due to sleep deprivation, the state of leptin decreases. And ghrelin increases in the body, which is a hormone that (mostly) stimulates your hunger. 

But the effects don’t stop there. Obesity, diabetes mellitus, stroke, migraine, heart disease, and more. So, let’s get into the causes of sleep deprivation. 

Causes and Symptoms of Insomnia.

The first thing that causes insomnia is stress and degradation of mental health. But apart from that, there are other causes such as discomfort while sleeping due to an unsuitable bed or bedroom. Or external factors such as high caffeine, noise, temperature, lighting, and more. 

Mental Health : Dealing with panic and anxiety attack

Also, factors such as alcohol use, or smoking, and stimulant medication definitely affect a person’s sleeping pattern. And as mentioned above, mental health conditions such as depression, anxiety, substance misuse, are some factors that cause insomnia. 

Furthermore, obstructive sleep aponia is a breathing disorder during night times are other factors affecting sleep. Here’s a list of common symptoms you’re sleep deprived of : 

• Increased accidents.
• Irritability, lack of concentration.
• Excessive daytime sleepiness.
• Daytime fatigue.
• Frequent yawning.

Now. we’ll just take a look at some treatment processes you can try for your insomnia. 

• Stop consuming caffeine past 3 to 4 pm. 
• Make a bedtime routine; a fixed sleeping and waking up routine helps a lot. 
• Meditation before bedtime helps a lot. 
• Decrease smoking and alcohol consumption. 
• Exercise every day (preferable time is in the morning or 3 hours before you go to bed.
• Stop having greasy and heavy meals before you go to bed. 
• Take warm baths. 
• Read before going to sleep. 
• No matter how sleepy you are, try not to sleep in the daytime. 

What If Above Mentioned Treatments Don’t Work? 

The chances are high that you’re suffering from any kind of psychological disorder if they don’t work. In such cases, you will need therapy and most probably medication as well. In the same way, if you can’t afford therapy at the given moment. You can find CBT and DBT sheets on the internet. 

Make sure to download these sheets and thoroughly read them. Consequently, make sure you follow the given tips in the CBT and DBT sheets. I promise you that they work wonders. Just trust the process. 

Another thing you can do is listen to something that you want while sleeping. I usually listen to horror stories from YouTube or audiobooks or novels. Likewise, you can also listen to rain and thunder sounds or simple sleep and meditation music. 

Food That Helps Your Heart

The reason this helps is if you think excessively and talk to yourself in your head when you sleep. This helps to divert your mind and create a barrier that saves you from traveling into the depths of insomnia. 

Hope things get better for you, and take care.