There are various reasons why you may not be getting enough sleep at night. It could be the nerves of a presentation you have been preparing for months now. Or it was the tedious day you're coming out of, and your body has a hard time finding just a nanoscopic ounce of peace. Or perhaps when you finally rest on your pillow, your mind is left in a frenzy of thoughts allowing you to focus on everything other than sleep. These symptoms could occur for many other reasons (medications, change in diet, excessive caffeine.) But if this is becoming a part of your daily routine, perhaps you may be experiencing insomnia.

Insomnia is a type of sleeping disorder that makes it difficult to fall asleep, difficult to stay asleep, making you exhausted and tired throughout the day. Symptoms of insomnia may include waking up feeling unrested, feeling agitated and anxious throughout the day, daytime fatigue regardless of a mid-afternoon pick me up, and, importantly, just not being able to fall asleep. If medication side effects aren't the cause of your lack of sleep or an excessive caffeine intake, these tips may help you. 

1. Plug it all out. Three hours before bedtime, unplug yourself from any electronics that may interfere with your sleeping schedule. Not only you'll be relieved by the interference of blue light that most electronics give off (smartphones, laptops, TVs), you'll be glad to have a sound mind and dismiss those pesky thoughts before it's time to turn off the lights.

2. Meditation is key. The thing about insomnia is that it allows too much room for intrusive thoughts to become dormant in our minds. To help combat this, twenty minutes before you fall asleep, practice deep breathing. If you don't know where to start, begin by finding a quiet space, closing your eyes, deeply inhaling through your nose, then exhaling through your mouth. You may feel silly at first, but you will be glad once you have a routine down.

3. Try to stay active. If you work a sedentary job, you may want to consider formulating a workout regime that works for you. For example, researchers suggest incorporating thirty minutes of aerobic exercises may enhance your sleep quality during the night.

4. You may have something other than insomnia. You may be experiencing other sleep disorders such as sleep apnea, restless leg syndrome, or narcolepsy. If you suspect you may be experiencing symptoms not associated with insomnia, you should visit your general doctor.

   
   

———

The Food and Drug Administration has not evaluated these statements. This product does not intend to diagnose, treat, cure or prevent any disease.

References: 

1. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167#:~:text=Insomnia%20is%20a%20common%20sleep,tired%20when%20you%20wake%20up.

2. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

.cdc.gov/sleep/about_sleep/how_much_sleep.HTML