Struggling with Insomnia? Your Heart is at RiskJuly 20, 2022
According to studies, millions of people have reported that they struggle to go to bed. The growing number of evidence suggests that poor sleep is linked to several health problems, including hypertension, diabetes, and obesity.
Recent studies have reported that having a combination of sleep problems such as going to bed late at night, waking up in the wee hours, and tossing and turning in bed the whole night can increase the risk of heart attack by three times.
If you have ever had pain across your chest lasting for more than 15 minutes or your doctor has suspected a heart problem, you should immediately undergo some tests. A lot of people realise the fact that they are struggling with insomnia when symptoms are severe.
Ask yourself the following questions to diagnose yourself if you have sleeping problems.
- How long do you take to fall asleep?
- How long were you awake last time when you got up at night?
- How many nights a month have you had difficulty going to bed?
- Did poor sleep affect your mood?
- Did you have difficulty concentrating on your work?
- How long have you been facing this problem?
How much sleep is sufficient?
Though it is said that a healthy adult needs seven to eight hours of sleep every day regardless of their gender, the fact is that everyone needs a different amount of sleep. On average, an adult needs eight to nine hours of sleep. However, some people do not need to sleep more than seven hours.
It depends on your body whether you wake up fresh after seven hours or nine hours. Children may need to sleep about 13 hours, and babies may need up to 15 or 17 hours of sleep.
The most common symptom of insomnia is feeling constantly fatigued. However, there are so many other symptoms as well.
- Spending long periods at night awake
- Waking up several times at night.
- Waking up early
- Mood swings and feeling irritation
- Feeling sleepy throughout the day
- Having a craving for processed and sugary food
Tips for treating insomnia
If you struggle to hit the hay, you are more likely prone to cardiovascular diseases. People often show concerns about weight gain, but they do not heed at heart, a muscle that keeps constantly pumping blood throughout your body.
People with hypertension are at a higher risk of taking a toll on their heart health due to poor sleep. Studies have found that stress and anxiety as the prominent cause of poor sleep, but symptoms can be improved with stress management techniques. The following tips can help fight against poor sleep:
Make a schedule
Making your brain realise your fixed timings about going to bed and waking up is vital. No matter how long it takes to fall asleep, you should go to your bed every night at a fixed time.
Likewise, you should have a fixed time to wake up every morning. It is tempted to avoid going to bed early at weekends, especially if you have insomnia. However, you should still try to get up at the same time. This habit will train your body to wake up at a consistent time.
Setting a schedule is not enough to fight sleep insomnia. Your lifestyle also contributes to minimising the impact of sleep disorders. More than a third of people who are suffering from insomnia face this problem as their lifestyles are not good at all. Caffeine and nicotine are big culprits for causing insomnia.
Caffeine is a stimulant, and its effect can last for several hours. Some studies have reported that its impact may last for more than 12 hours. Chances are it may interfere with your sleep so badly. It may affect you both ways; you will either find it harder to go to bed, or you will keep frequently waking up. Tea has an equivalent effect on your sleep.
If you cannot live without tea or coffee consumption, make sure you do not drink it at the time of going to bed. Do not drink it even at the time of having dinner. However, you can drink it in the evening. Understand your body’s behaviour. If it has an issue with sleeping, you may have to cut back on caffeine consumption. Similarly, alcohol may have a sedative effect for a couple of hours, but then you will end up spending the night restlessly.
Alcohol often causes sleeplessness because it hurts your oesophagus. Acid burns the soft tissues, and this intervenes in your sleep. There are some medications that help get rid of nicotine and alcohol consumption. Consult your doctor to minimise their impact on your sleep. If your finances are not in good condition, you can take out doorstep loans 4 unemployed.
Use relaxation techniques
Relaxation techniques are the best way to prepare your mind and body to sleep as they are known for easing them by reducing stress and anxiety.
A series of slow, deep breaths can make you feel calm. It will reduce the impact of the cortisol hormone in your blood that blocks the production of serotonin hormone in your brain. When your brain feels relaxed and calm, it will release serotonin hormone to help you go to bed.
Before bedtime, you should spend at least 20 to 30 minutes doing this exercise. Controlled breathing will make your brain feel lighter and stress-free. This is the best relaxation technique for those who cannot do meditation.
Mindfulness is another relaxation technique that involves slowly and steadily breathing. You are to inhale and exhale slowly through your nose and just focus on the present moment without being judgmental.
Although it is suggested to devote at least 30 minutes to this exercise, it is not easy to get comfortable in meditating position for this much time. Keep practising it, so you get comfortable with this technique. At the outset, five minutes are more than enough. Increase timings as you get comfortable with it.
Visualising a peaceful image from your past experience can grab your attention to it and help promote relaxation. You should close your eyes and think about the past event that brought you a good experience.
Look back on all details while slowly inhaling and exhaling. Continue focusing on the imagery and experience the calmness of your mind.
Make your sleeping environment comfortable
Everything from lighting to temperature plays a role in helping you fall asleep. Your room should be noise free. Make sure your mobile phones are on silent mode so notifications do not disturb you. Your bed should be comfortable. Choose a hard mattress to keep your body straight while sleeping.
The bottom line
Insomnia is the most common condition that every second person suffers from it. In fact, most of the people are on medication and funding them with loans for unemployed from a direct lender. Well, the techniques as mentioned earlier are natural ways to fight against poor sleep.
It can increase the risk of heart problems, so you must consult a doctor to improve your sleeping patterns. They may suggest you some natural techniques and give you medicines.