Sleep is an integral part of our daily routine. We all know the feeling caused by one awful night with no sleep. Now multiply that one uncomfortable night by days, weeks or even months. No wonder a person struck with insomnia has to go through a lot of stress both mentally and physically.
Not heard of insomnia? Actually, you must have heard of it but never knew what exactly it is, the causes or the symptoms of this particular condition. Insomnia renders you non-productive, just due to the lack of sleep.
What is Insomnia?
Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing sleep. As different people need different amounts of sleep, insomnia is defined by the actual quality of your sleep and how you feel after sleeping. It is not the number of hours you sleep or lay on the bed. Even though you’re spending eight hours a night in bed, if you feel drowsy and tired during the day - there may be chances that you are experiencing insomnia.
Although insomnia is likely the most common sleep complaint, it is not a single sleep condition. It’s more accurate to think of insomnia as a symptom of another problem. The problem causing the insomnia differs from person to person. It could be:
- something as simple as drinking too much caffeine products during the day
- having a complex issue like a medical condition
- you simply feeling overloaded with responsibilities and duties
The good news is that most cases of insomnia can be cured all by yourself at home without relying on some sleep specialists, turning to prescription or over-the-counter sleeping pills.
How is insomnia affecting my productivity?
In today’s world, everything needs to be fast and smooth. You are required to be fast, doing things in a flash.
Now imagine, one certain day of your life you haven’t had sleep the previous night. You are tired, but you still gotta get up and get ready for your office. You go to your office but do not feel like doing anything and hence, your productivity for the day becomes less. This is because you are fatigued, and all the reasons are present to blame insomnia for this one!
In one of the studies done by scientists from the American Academy of Sleep Medicine, it was concluded that “Less sleep means less productivity”. People often tend to underestimate the power of sleep. They think skipping sleep will help them be more productive. This attitude can be usually see when students prepare for their exams, but this habit should strictly be avoided.
Studies have compared between two groups of people: one sleept for 5 to 6 hours and one for 7 to 8 hours respectively. It was concluded that people who slept for 7 to 8 hours were 19% more productive than the other group.
These results were again compared with subjects who sleep for less than 5 hours. Yet again, we see the people who sleep for 7 to 8 hours are 26% more productive.
By this we conclude that sleep is really important and missing it could cause some serious problems in our lives.
So you are struck with insomnia already and require help?
Worry not! Insomnia is totally curable. It is always better to cure it during the initial stages because later on it may cause much more havoc than it is already causing.
Two powerful weapons in the fight against insomnia are a quiet, comfortable sleep environment and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.
1. Make sure your bedroom is quiet, dark, and cool.
Noise, light, a bedroom that’s too hot-cold, an uncomfortable mattress or pillow can all interfere with your sleep. Try using a sound machine or earplugs to mask outside noise. An open window or fan will keep the room cool. Backout curtains or an eye mask help block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.
2. Turn off all screens at least an hour before bed.
Electronic screens emit a blue light that disrupts your body’s production of melatonin which lessens sleepiness. So, instead of watching Netflix or spending time on social media, choose another relaxing activity such as reading a book or listening to soft music.
3. Stick to a regular sleep schedule.
Always support your biological clock by going to bed and getting up at the same time every day. This is including weekends. Get up at your usual time in the morning even if you are tired. This will help you get back in a regular sleep rhythm.
4. Avoid naps.
Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 20 to 30 minutes before 3 p.m.
5. Keep a calm mind.
If you want a good and sound sleep, you gotta keep your head in the right place. You should be mentally calm and not filled with anxiety. You should always try to not get into arguments with your spouse or family, as this could be really harmful for good sleep. Be stress free always!
Now after you know some tips to fight your insomnia, you should have an amazing time sleeping soundly!