Are you having a hard time falling asleep at night? When you do fall asleep, any sound can wake you up immediately, and you have trouble falling asleep again. You might also wake up early even though you have nothing scheduled in the morning.
You may have insomnia.
According to WebMD, having insomnia gives one or two of the following signs:
- Difficulty falling asleep
- Waking up often during the night and having trouble going back to sleep
- Waking up too early in the morning
- Feeling tired upon waking
Primary insomnia means that your sleep problems are not caused by any other health problem, whereas secondary insomnia means that you are experiencing difficulties in sleeping because of another health condition like asthma, depression, arthritis, cancer, or heartburn; pain; medication; or substance like alcohol.
Insomnia is also classified according to how long and how often you experience it. For shorter periods, we call it acute insomnia, and for longer periods, chronic insomnia.
Acute insomnia has an occurrence of one night to a few weeks. Chronic insomnia, on the other hand, occurs at least three nights a week for three months or longer.
To cure your insomnia, you must understand the causes that you might be going through.
Here are the following probable causes of acute insomnia:
- Significant life stress (job loss or change, death of a loved one, divorce, moving)
- Emotional or physical discomfort
- Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
- Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep
- Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example)
While chronic insomnia may be caused by the following:
Having insomnia may cause you to feel sleepy throughout the day, generally tired, irritable, and out of focus or forgetful. However, diagnosing this with a doctor is advised. Your health care provider will most probably evaluate you with a physical exam, medical history, and sleep history. Afterward, you will be undergoing treatment.
Acute insomnia may not require treatment. It often can be prevented or cured by good sleeping habits. As for chronic insomnia, the primary health condition must be treated first before insomnia can be solved. Avoid using over-the-counter pills because they have undesirable side effects and your dosage will just get higher and higher.
Instead, practice these 10 good sleeping habits or what we also call sleep hygiene according to WebMD:
- Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night.
- Avoid prolonged use of phones or reading devices ("e-books") that give off light before bed. This can make it harder to fall asleep.
- Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
- Get regular exercise. Try not to exercise close to bedtime, because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep.
Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
- Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
- Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath.
- Avoid using your bed for anything other than sleep or sex.
- If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
- If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.
Aside from these tips from WebMD, you may also try putting a jar of lavender near your bedside. Research suggests that it may be useful for treating anxiety, insomnia, depression, and restlessness. Use this only if you are not allergic to it.
Another suggestion would be the recently trending ASMR or Autonomous Sensory Meridian Response. These are sounds that trigger a physical tingling sensation that begins in your scalp and moves down through your spine up to your limbs. These sounds are simply made by scratching various objects from paper to nail file, and whispering. It may also be triggered by physical touch.
The effect of listening to these is equivalent to getting a massage.
You may also try putting an Amethyst, Chrysocolla, and Rose Quartz near your bedside or under your pillow for guidance with nature.
Amethyst provides you with a number of healing properties. It stimulates the amygdala, helping your body with involuntary processes such as sleep, and making the body work while sleeping. It also allows you to open and expand your third eye. With your third eye expanded, it is helpful in seeking out your higher purpose and reconnection with the divine. Furthermore, Amethyst purifies the mind, making it calm in turbulent situations, intuitive by being closer to our infinite self.
This stone will bring calmness and clarity, enough to reduce anxiety and nightmares. Place Amethyst under your pillow for a restful sleep!
On the other hand, Chrysocolla is a revitalizing crystal that empowers expression of thought and development of wisdom. Chrysocolla activates the throat and heart and encourages you to speak the wisdom that lies in the deepest part of your soul. Honesty will always keep you and those around you at peace. With this, you can surely let go of all that anxiety.
Chrysocolla also as the crystal that focuses on the heart and throat may improve emotional stability and self-balance. Since the throat is responsible for metabolism and in producing hormones, when you wear chrysocolla near your throat it may help maintain hormonal balance and equilibrium. It is also believed to improve your heart rate, with continuous meditation and healthy lifestyle.
The Rose Quartz will also heal every part of you. Known as an all-around healer this stone amplifies the energies of other crystals. It absorbs, stores, and regulates energy which will truly help you in clearing those energy blocks. This stone is also often associated with unconditional love. It fosters positive, loving, accepting, and innocent energy that looks past beyond flaws and imperfections. It attracts situations and people that exudes such loving energies to come into one's life. The lovely pink color represents that attractive romantic aura that brings about joy and euphoria to its surrounding.
Rose Quartz also improves concentration so you can focus on the most important things in life. It filters out distractions when used in meditation. Before sleeping, you may meditate with rose quartz. Clear your mind of worries so you can sleep soundly.
Maybe there’s just too much in your mind. Your worries keep you up at night. Let them go. The universe will find a way to make it up to you. You just have to believe it.