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Are you struggling to fall asleep at night? Then, you may have Insomnia. Insomnia is a common sleep disorder. And physical, psychological, and lifestyle factors can cause it. Moreover, depression, heart disease, and diabetes may result from Insomnia. The good news is you can cure Insomnia in 12 minutes.
Firstly, in today’s post we will discuss the causes and symptoms of insomnia. We’ll then shed some light on how to cure Insomnia in 12 minutes. So let’s dive in.
What is Insomnia?
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Nowadays, millions of people worldwide suffer from insomnia. This condition involves persistent difficulty falling asleep or staying asleep throughout the night, despite being able to do so.
According to research, about 25 percent of US individuals have a sleep disorder yearly, and 75 percent do not have poor living conditions. An individual may have acute Insomnia for a short period or chronic Insomnia over an extended period.
The next section will go over the causes and symptoms of Insomnia and how to cure Insomnia in 12 minutes.
What are The Causes of Insomnia
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There are several common causes of insomnia such as:
- Stress: One of the most common causes of insomnia is stress. The body produces more cortisol during stress, a hormone that prepares it for action. Consequently, the body remains alert, making it difficult to fall asleep and stay asleep.
- Poor sleep habits: Poor sleep habits can disrupt the body’s sleep-wake cycle and result in insomnia. An irregular sleep schedule, sleeping late at night, or sleeping in on weekends makes you more prone to insomnia.
- Medical conditions: Insomnia can come from sleep apnea, asthma, allergies, acid reflux, and chronic pain. You may have trouble sleeping when you have these conditions because of pain, discomfort, or breathing issues.
- Mental health disorders: Mental health disorders like anxiety, depression, and post-traumatic stress disorder (PTSD) can cause Insomnia. These conditions can make your mind race, cause worry, and make you anxious, preventing you from sleeping at night.
- Certain medications: Medicines like antidepressants, blood pressure, and allergy medicines can cause insomnia. Sometimes, these medications stimulate the nervous system, which leads to wakefulness and prevents restful sleep.
- Substance abuse: Alcohol, nicotine, and caffeine abuse can also cause insomnia. Although alcohol makes you sleepy, it can disrupt your sleep. The caffeine and nicotine in coffee and cigarettes keep you awake and interfere with sleep.
- Shift work: Working night shifts or irregular hours may cause Insomnia because of disruptions to the sleep-wake cycle. Due to this, these workers may have trouble falling asleep and staying asleep.
- Jet lag: Traveling across time zones can disrupt the body’s circadian rhythm, leading to Insomnia. As a result of the new time zone, the body may be unable to adjust, resulting in difficulty falling asleep. Try the how to cure insomnia in 12 minutes introduced below.
- Age: We may have difficulties falling asleep and staying asleep as we age. The quality and timing of sleep can change as we get older, contributing to Insomnia in older people.
What are The Symptoms of Insomnia
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Symptoms of Insomnia include:
- If you cannot sleep for hours after getting into bed, you may be experiencing Insomnia.
- Multiple wake-ups during the night and difficulty falling back asleep may indicate Insomnia.
- You may have Insomnia if you wake up sooner than you intend to and have difficulty going back to sleep.
- Insomnia can cause fatigue, irritability, and difficulty concentrating during the daytime.
- You may have trouble staying focused, making decisions, or completing tasks because of Insomnia.
How to Cure Insomnia in 12 Minutes
Listed below are ten effective ways to cure Insomnia within 12 minutes.
1. Make Your Bedroom Dark
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Keeping your bedroom dark is one of the key steps to improving your sleep quality and how to cure insomnia in 12 minutes. Exposure to light can suppress melatonin, the hormone that regulates sleep, making it difficult to fall asleep. Here’s how to make your room dark:
- Use blackout curtains or blinds to block out external light sources and significantly reduce bedroom light.
- Turn off any electronics emitting light, such as alarm clocks, televisions, smartphones, and computers.
- You should turn off all lights before going to sleep, including night lights.
- If you have difficulty blocking out light, use an eye mask.
A dark, comfortable environment will help you sleep better and promote melatonin production.
2. Meditation or Yoga
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You do not need to complicate everything. Rumination is a mental activity that causes nervousness. You get hyped up by conjuring ominous scenarios. A catastrophizing mindset makes you believe that the worst-case scenarios are happening.
A constant worry may make your body go into flight or fight mode. Your body eventually becomes too alert and awake when it perceives danger.
Instead, consider the possibility of positive outcomes. The majority of our worries come from within our minds. You can practice yoga or other forms of formal meditation to relieve worry and anxiety with how to cure insomnia in 12 minutes.
5 Best Free Sleep Meditation Apps
3. Read Books
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Studies have shown that readers are likelier to have uninterrupted and better-quality sleep. The reasons for this include the following:
- Book reading, one of how to cure insomnia in 12 minutes, might help you divert from emotional or mental turmoil that can lead to overthinking. It helps you nod off faster and relieves stress.
- As you read, your brain calms down, your body relaxes, and you enter an alternate world of imagination. The calmness in your body makes it easy to go to non-REM sleep.
However, you should avoid reading from a Kindle or smartphone because their blue light causes Insomnia.
4. Use Your Imagination
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Close your eyes and imagine a peaceful scene, such as a beach or a forest. Pay close attention to the sensory details of the scene, such as the sound of the waves or the smell of the trees. Imagine yourself in the scene, feeling calm and relaxed. While you are drifting off to sleep, keep this image in your mind.
5. Drink Herbal Teas
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As how to cure insomnia in 12 minutes, drinking herbal tea before bedtime can promote better relaxation and sleep. The soothing properties of herbal teas like chamomile, valerian root, lavender, and passionflower can help to relieve insomnia-related anxiety and stress.
Chamomile tea is popular because it contains apigenin, an antioxidant that promotes sleepiness and reduces Insomnia. There’s also Valerian root tea, which increases GABA levels in the brain, which can help reduce anxiety and boost relaxation.
If you take certain medications, herbal teas may interact, so talk to your doctor before using them at bedtime. You should also choose decaffeinated herbal teas because caffeine interferes with sleep.
6. Try High-Intensity Interval Training Programs
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Incorporate high-intensity interval training (HIIT) into your daily routine to improve sleep quality. It involves alternating short bursts of intense exercise with periods of rest or low-intensity activity.
Research shows that people who do regular HIIT exercise have better sleep quality and less Insomnia than those who don’t. HIIT promotes the release of endorphins, which can help reduce stress and improve mood.
This is how to cure insomnia in 12 minutes but if you exercise too close to bedtime, you might have the opposite effect and trouble sleeping. You should finish your workout a few hours before bedtime so your body can relax.
7. Avoid Caffeine
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Caffeine can disrupt sleep quality and make falling asleep difficult. Avoid caffeine altogether, especially in the afternoon and evening. You should limit your caffeine intake to the morning and early afternoon.
Caffeine is found in coffee, tea, chocolate, soda, and some medications. Avoid caffeine-containing products by reading labels carefully in the hours leading up to bedtime.
If you find it difficult to eliminate caffeine immediately, gradually reducing your intake is how to cure insomnia in 12 minutes. You can also reduce your caffeine intake by switching to decaffeinated drinks.
8. Replenish Your Body with Electrolytes
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Sodium, potassium, and magnesium are electrolytes that regulate fluid balance, muscle function, and nerve impulses. The lack of electrolytes in your body can affect your sleep when you’re dehydrated.
Replenishing your body with electrolytes by drinking coconut water or sports drinks is how to cure insomnia in 12 minutes. Further, replace electrolytes with electrolyte-rich foods like bananas and avocados.
You should choose electrolyte supplements and sports drinks that are low in sugar or use natural electrolyte sources instead. Stay hydrated throughout the day with water, as dehydration can also affect your electrolyte balance.
9. Try Melatonin
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The human body produces melatonin naturally to regulate sleep-wake cycles. Additionally, it’s available as a pill, gummy, or liquid supplement. When you’re suffering from jet lag or Insomnia, melatonin supplements can help you sleep better.
It is recommended to take melatonin about an hour before going to sleep. It’s important to consult a healthcare provider before starting melatonin supplements since dosages can vary by individual.
10. Use Sleep Mode of Alarmy
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How to cure insomnia in 12 minutes is to use Alarmy. With Alarmy’s sleep mode, users can establish a regular sleep schedule. Using the app, you can set the alarm to wake up and go to sleep simultaneously every day.
With the sleep sound function, you can choose from various calming sounds to help you fall asleep faster. White noise, rain, waves, and many others are among these sounds. The sounds create a soothing environment and block out distractions like background noise.
It’s especially helpful if you live in a noisy environment or are sensitive to sound while trying to fall asleep. In addition, it signals to your body that it is time to sleep at the end of the day.
Try Alarmy, an Alarm Clock Solution (Google Play / App Store)
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The Takeaway
That’s all from today’s round about what you need to know about Insomnia and how to cure Insomnia in 12 minutes. While Insomnia has many causes, such as stress, bad sleep habits, and underlying medical conditions, there are also many ways to treat it.
You can improve your sleep quality and duration by making lifestyle changes, adjusting your environment, and using relaxation techniques. Hopefully, the methods mentioned above will help you cure Insomnia.
