What are Insomnia Causes and Cures

You have insomnia if you've been regularly staying awake till the morning. This condition can make you dread the night and disturb your normal flow of life. And it’s common enough to afflict around 6.5 million people in the US alone. So what are the insomnia causes and cures?

What causes Insomnia?

Some known causes of insomnia include chronic pain, restless legs syndrome, nocturnal disturbances, too much coffee, and the like. But, today, mental stress is one of the main culprits of this problem. Worries and tensions keep the mind engaged at night, keeping you wide awake. You can cope with sleeplessness if you're stressed only a few times. But, if you're a chronic worrier, chances are you're an insomniac too.

How can it be cured?

Of course, there are sleeping pills to put you to sleep. But, you know how harmful they can be if taken in excess. These over-the-counter pills do more harm than good because of their terrible side effects. However, specific alternative therapies and exercises have proven effective against sleep disorders caused by stress, depression, or other psychological factors.

It would help if you reduced caffeine consumption. More than 300 mg daily about three cups of coffee can lead to addiction. Caffeine can also be present in soft drinks, chocolate, and certain drugs. Caffeine can take a long time to leave the body, and side effects such as headaches in the morning and nighttime urination are typical.

Limit your alcohol consumption. Alcohol can promote sleep fragmentation, lowering the total quantity and quality of sleep time. Cigarette smoking should be avoided or reduced since nicotine is a stimulant to the brain. Increase your exposure to the sun throughout the day and avoid bright lights at night.

Many breathing and relaxation techniques can also promote relaxation and relieve stress. These techniques teach you to breathe deeper and slower to become more relaxed and sedated.

Practice good sleep hygiene

Sleep hygiene refers to optimal sleep habits, such as sticking to a sleep routine and choosing relaxing activities to wind down for bed, like drinking a cup of chamomile tea instead of looking at your phone. 

What is the treatment of insomnia?

To figure out how to get better sleep, you must talk with your doctor, who can help you design a treatment plan for insomnia. But improving your overall sleep habits is also essential. You'll most of the time, need a combination of therapy, lifestyle changes, and natural remedies to treat insomnia and effectively resolve your sleep troubles. 

Medical Treatment

Your doctor may prescribe insomnia medicines depending on other health conditions you may suffer. He may also change your medications or dosage of drugs for existing health problems causing insomnia.

Sleeping tablets may help for a short time but cannot be taken for a prolonged period.

Please consult your doctor for advice on medications for insomnia and make sure you mention all your health conditions in detail.

Non-Drug Treatments

Non-drug treatments for primary insomnia, or childhood insomnia that is not caused by another medical condition, can include:

  • Avoiding caffeine
  • Exercising regularly
  • Getting out of bed and doing something quiet, such as reading, if your child doesn't fall asleep within 10 to 20 minutes
  • Having a very consistent schedule of when your child goes to bed and wakes up, including weekends and holidays
  • Restricting time spent in bed to only sleeping, which means no reading, doing homework, or watching TV in bed
  • Stopping stimulating activities 30 to 60 minutes before bedtime, such as playing video games, watching TV, texting, or talking on the phone


Vigorous exercising will not help you to get proper sleep and may hamper your sleep. Moderately exercising regularly for 30 minutes can give a good night’s sleep. Exercises such as moderate aerobics, swimming, and a brisk walk can help.

Yoga can also help you to get proper sleep.


Insomnia affects millions of people around the world, and Insomnia is a widely prevalent disorder that affects people globally. The severity of this condition differs among people and most often appears alongside other medical conditions and among those of an older age.

The patient's medical history and other sleep disorders must be assessed accurately to diagnose a patient with insomnia conclusively. Sleep hygiene maintenance and sedative medications are the two most common approaches to treating insomnia. Specific lifestyle changes can also prevent chronic cases of insomnia.

You may also try natural ways but don’t forget to consult your physician before you opt for any such remedies.

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