Insomnia – The Effects of Insomnia to Your Health
The effects of insomnia have been known and people who are experiencing this sleep disorder are recommended to find solutions through the doctor’s advice. For some who have early signs of insomnia, using sleep gadgets, natural sleep remedies, and other sleep solutions are some options they get. No immediate attention to early signs makes insomnia get worse. This sleep disorder is even one of the causes of death to some people. This may be a dramatic statement but some researches and studies have proven this. This fact highlights the clinical and statistical relationship between society’s “24/7” work, travel, and recreational lifestyles that are associated with injuries, accidents, diseases, and deaths.
Having no treatments to insomnia can have serious health risks including your mental and overall health. Here are some of the negative effects of insomnia that everyone should know:
- There is an increased risk for medical conditions and this includes stroke, asthma attacks, seizures, weak immune system, sensitivity to pain, inflammation, obesity, diabetes mellitus, high blood pressure, and heart disease.
- There is an increased risk for mental health disorders that includes depression, anxiety, confusion, and frustration.
- The increased risks for accidents may also happen such as performance at work or school, sex drive, memory, and judgment.
- The worse, insomnia can shorten life expectancy.
Insomnia – Recommended Hours of Sleep by Age
Going through the details about insomnia, it is also important to learn the number of hours of sleep a person should attain. Take a look at this:
- Newborns (0-3 months) recommended hours of sleep is 14 – 17 hours each day
- Infants (4-11 months) recommended hours of sleep is 12 – 15 hours each day
- Toddlers (1-2 years) recommended hours of sleep is 11 – 14 hours each day
- Preschoolers (3-5 years) recommended hours of sleep is 10 – 13 hours each day
- School-age children (6-13 years) recommended hours of sleep is 9 – 11 hours each day
- Teenagers (14-17) recommended hours of sleep is 8 – 10 hours each day
- Younger Adults (18-25) recommended hours of sleep is 7 – 9 hours each day
- Adults (26-64) recommended hours of sleep is 7 – 9 hours each day
- Older Adults (65+) recommended hours of sleep is 7 – 8 hours each day
Insomnia – More Common With Age
As a person ages, there is a higher chance to experience insomnia. It becomes more common as you get older and might experience the following:
- There is a change in sleep pattern. People with age get less restful sleep and noise and other changes in the environment can easily wake them up. But generally, older people need the same hours of sleep as young adults should have.
- Activities change as a person gets older. Older people have less physical activities and this interferes to good night sleep. The lesser activity also leads you to take daily naps that can interfere a good sleep at night.
- Change in health also happens to people who get older. People with chronic pain such as arthritis or back pains, depression and anxiety also interfere with sleep. Bladder and prostate problems also disrupt a good sleep due to the increased need to urinate at night.
- More medications are recommended to people with age. Medications that are usually given to older people may affect a restful sleep.
Insomnia – People with Risk Factors
Everyone can experience insomnia depending on his or her health conditions and sleep environment, however, there are people who have greater chance of having insomnia. Take a look at this and learn more.
- Women have a higher risk due to hormonal shifts during the menstrual cycle and menopause.
- People who are 60 years old and above have a higher risk of insomnia due to change of sleep patterns and health.
- People who are suffering from mental health disorder or physical health issues
- People who are under a stressful condition are on risk to suffer temporary insomnia, while long-lasting stress can result in chronic insomnia.
- People who do not have a regular work schedule such as working on a morning shift or night shift. Travel can also affect a night of good night sleep.
Insomnia – Natural Remedies
Melatonin. Melatonin supplements are recommended for different sleep conditions. It is a naturally-occurring hormone for the cycle that regulates the brain for its cycle on sleeping and waking up.
Light Exposure. Light therapy is used as a treatment to sleep problems. If you are exposed to light, your body will tell you when to go to sleep and when it’s time to wake up. Walking outdoors in the morning for 30 minutes is one best way to exposure to light.
Meditation and Relaxation.
One best way to promote sleep is through meditation. In this way, your body is directed to focus, for instance, on your breathing, to help increase awareness, make your body and mind relaxed and calm. There are three kinds of meditation to try that includes visualization, relaxation response, and mindfulness.
Yoga. Yoga is described as the union of body, mind, and spirit and is a great system for relaxation, breathing, exercise, and healing.
Aromatherapy. The scent brought by lavender aromatherapy has been used for many years to help people fall asleep. You can try putting lavender on your pillow or place a few drops of lavender essential oil on your handkerchief and experience falling fast asleep.
Food and Diet. It is important to consider food and diet when you have sleep problems as a factor. Try these simple tips to promote sleep: limit your intake of caffeine, alcohol, and nicotine, control or cut your sugar intake, eat food that helps you fall asleep that includes foods rich in Vitamin B6 found in wheat germ, sunflower seeds, and bananas, and eat foods that are rich in magnesium such as legumes and seeds, leafy vegetables, wheat bran, almonds, cashews, blackstrap molasses, and whole grains.
Valerian. A herbal home remedy that can be brewed as a tea or taken as a supplement. It is also a cure for menstrual period pain. You can take it one hour before bedtime to help you fall to a sound sleep.
Lemon Balm. A tea and herbal supplement that is known to relieve anxiety and calm the nerves. It can also be seen in some supplements like the valerian.
Chamomile Tea. A herb that is used to reduce muscle tension, soothe digestion, and reduce the anxiety that may help promote sleep. You can sip a cup of chamomile tea after dinner but not close to bedtime. It is also great to try herbal teas for sleep.
Insomnia – Recommended Products on Amazon
This product has a calming scent that can be used in a bath, on your body, in a diffuser, as a shampoo, for a massage, and many more. It helps boost your mood to treat headaches and help you fall asleep soundly.
Two Leaves Organic Whole Leaf Tea
Chamomile has been known to its calming effect to relieve insomnia, aid in digestion, boost the immune system, and other benefits. Two Leaves and a Bud is guaranteed to give you a better and more fully flavored cup of tea.
Insomnia – Talk to Your Doctor
Sleep is one important activity that people have to give more attention to because not getting enough of it gives you poor health. Insomnia undeniably affects you both physically and mentally. If you are experiencing symptoms, better talk to your doctor immediately so not to worsen the condition. For early signs of insomnia, trying the natural remedies can be a great help!