Insomnia – The Next Pandemic
In our fast-paced modern life, insomnia -the inability to fall or stay asleep is extremely common. The daily work pressure, restless mind, screen time before bed & late binge eating/drinking results in difficulty in falling asleep. Studies show that up to two thirds of adults report occasional sleep problems and about 30% suffer chronic insomnia. Even the COVID-19 pandemic & the disruption it has created in our lives has worsened the problem. In short, trouble sleeping is a widespread issuein today’s world, affecting young and old alike. The busy professionals are the worst hit as they juggle between a career & young family.
How Sleepless Nights are Affecting your Health
Chronic or occasional insomnia can harm nearly every part of our body. People with long-term sleep loss have higher risks of heart diseases, stroke, high blood pressure and metabolic disorders like diabetes and obesity. Research even finds higher all-cause mortality among insomniacs compared to good sleepers. Sleep deprivation also weakens the immune system thus increasing the chances of catching infections. Mentally, poor sleep impairs our brains & have a cascading effect on your efficiency next day. It hurts memory, attention and learning, and increases mood problems.
- Cardiovascular & metabolic risks: Chronic insomnia raises blood pressure, increases cholesterol and heightens the risk of heart attacks and diabetes.
- Weakened immunity: Sleep helps the body fight illness. Without it, you’re more likely to get sick and have slower recovery.
- Mental and cognitive effects: Good sleep is essential for memory consolidation and clear thinking. Conversely, sleep loss makes it hard to focus or learn and often leads to irritability, anxiety or even at times depression.
Five Methods For Sleeping Instantly
Fortunately, the effects of insomnia can be partially or fully reversed. Small changes and good sleep habits can make it much easier to fall asleep quickly. Our ancestors used to do a lot of physical activity during the day & stayed in dark caves, which automatically created a bedtime routine for them. The lights in the bedroom, multiples screens around us & considerable decrease in physical activity has resulted in sleep issues in the modern world. To mitigate this we can start by creating a relaxing bedtime routine and ideal sleep environment. For example, keep the bedroom cool (about 60–67°F) and free of light and noise. Gentle “wind-down” activities like listening to soothing music or doing breathing exercises can also help relax the body. Below are five all time practical tips to sleep instantly :
- Optimizing your sleep environment. Make your bedroom dark, quiet and cool. Eliminate electronic screens (phones, tablets) at least an hour before bed and avoid bright lights. Make a habit of switching off the bright lights & turning on the yellow, blue etc lights in the bedroom. Use thick dark coloured curtains to stop outside light entering the room. These measures help your body wind down.
- Keeping a consistent schedule. Go to bed and wake up at the same time each day (even on weekends). A steady routine reinforces your body’s natural sleep/wake cycle & sends a signal to your brain that its sleep/wake-up time now.
- Using relaxation techniques. Try progressive muscle relaxation, meditation or guided imagery. Even listening to soothing music for 15–20 minutes can block out distracting noises and ease you to sleep. Reading a light book before sleeping, deep breathing exercises (like the 4-7-8 method) or gentle yoga stretches before bed can also calm a racing mind.
- Adopting healthy habits. Regular daytime exercises helps sleep. If you prefer working out in the evenings it is advisable to finish it at least four hours before sleep. A light dinner few hours before sleep, reducing caffeine and nicotine after midday, and limiting alcohol (it fragments sleep) are also important habits. Also avoid naps late in the day. These simple lifestyle tweaks can greatly improve sleep quality over time
- Get help when needed. If insomnia still persists, don’t shy away from considering professional help. Cognitive behavioral therapy for insomnia (CBT-I) is highly effective & most people who have taken this report considerable improvements. A doctor can also discuss short-term aids and herbal teas (chamomile, valerian) can be soothing. However, any medicine should be taken only with prescription.
Why You Require those 7-8 Hours of Sleep
Getting solid sleep is hugely rewarding. After a full night’s rest, you wake up with more energy, better mood and sharper focus. In fact, sleep plays a critical role in learning and memory. A strong sleep helps regulate weight, blood sugar and blood pressure, lowering the risk of heart disease and diabetes.
In summary, overcoming insomnia is worth the effort. By practicing good sleep habits and healthy routines, you’ll not only fall asleep faster, but also reap the many benefits of deep, restorative sleep. A small tweak in lifestyle is definitely worth those 7-8 hours of cosy bedtime.
