Ok here were with that list of things that are supposed to help with insomnia, how many of then actually help I do not know

Create a sleep-friendly bedroom: Keep your bedroom dark, quiet, and cool. You can use curtains, blinds, an eye mask, or ear plugs. Yes, I sleep in such a room

Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends. Yes, I do that as well

Avoid electronics before bed: The light from TVs and smartphones can disrupt your sleep cycle. Yep, do this too

Exercise regularly: Try to get at least 5 to 6 hours of physical activity during the day. No bloody way I am that active during the day

Avoid caffeine, nicotine, and alcohol: These substances can make it harder to sleep. Can’t say I do this, but I don’t have a lot of caffeine

Avoid naps: Naps, especially in the afternoon, can make it harder to fall asleep at night. I get this but sometimes I am so tired I have to close my eyes for a bit 

Relax before bed: Try reading a book, listening to music, or taking a bath. Nope don’t do any of these things

Manage stress: Try writing down your worries before bed. I generally just hand my worries over to God when I go to bed

Check your medications: Some medications can contribute to insomnia. I am on top of this, and not an issue with me

Try relaxation techniques: Try meditation, imagery, or muscle relaxation. Yeah, I often meditate when going to bed 

Use magnesium: Magnesium can help muscles relax and relieve stress. I do take magnesium

Try massage: You can try self-massage or have a partner or friend give you a massage. Nope never tried this 

Get out of bed if you can’t sleep: If you can’t fall asleep within 20 minutes, get up and do something non-stimulating until you feel drowsy. Yes, I do this as well

Ok how many of these tips do you do?

This week I thought we would take a look at something I am thankfully I don’t suffer from, although there have been times when I felt like I do suffer from it. The condition is insomnia.

Insomnia is a sleep disorder that makes it hard to fall asleep or stay asleep, even when you have the time and environment to sleep well. It can cause you to wake up too early or not feel refreshed when you wake up. Insomnia can affect your mood, energy levels, and daily activities. 

Insomnia can be caused by stress, physical ailments, mental health problems, or poor sleep habits. 

It can affect people of all ages, but teens may be especially susceptible.

In most cases it is related to poor sleeping habits, depression, anxiety, lack of exercise, chronic illness or certain medication.

Symptoms may include difficulty falling or staying asleep and not feeling well-rested.

Treatment for insomnia consists of improving sleep habits, behaviour therapy and identifying and treating underlying causes. Sleeping pills may also be used but should be monitored for side effects.

It seems that more women than men have insomnia in the United States, more than one in four women experience insomnia, compared with fewer than one in five men. 

Also, a study found that women of all ages reported worse sleep quality than men. 

Women are twice as likely to have insomnia than men. 

This may be due to hormonal changes that women have during menstruation, pregnancy, breastfeeding, and menopause can cause or contribute to sleep difficulties. There are also physical symptoms that many women deal with during these times such as cramps or night sweats, that disrupt sleep. 

Caffeine can cause insomnia, especially if consumed in large amounts or close to bedtime, a study found that 400 mg of caffeine taken up to 6 hours before bed can significantly disrupt sleep, reducing it by more than an hour. 

Caffeine can disrupt your natural sleep-wake cycle, making it harder to get quality sleep. 

People with chronic insomnia may use caffeine to cope with daytime sleep deprivation, which can worsen insomnia at night. 

The exact effects of caffeine depend on the dose and an individual’s sensitivity. 

To minimize the risk of insomnia, it’s generally recommended to avoid caffeine in the hours before bed. People who regularly drink caffeine may be able to tolerate it better than those who don’t. 

Next week I will post the list of things that so called experts suggest to help with insomnia.