A good night’s sleep is something many adults are deprived of. In fact, 30% of the US population suffers from insomnia, while 10% suffer from other sleep disorders. But why is this so common? Lack of sleep or interrupted sleep could occur from mental health issues such as anxiety, stress, PTSD or even social factors like feeling unsafe in your own home.
Here are some of the reasons for disturbed sleep and remedies on how you can ensure a good night’s sleep.
Insomnia caused by age
You may notice decreased hours of sleep or lighter sleep altogether as you age. This is something completely natural, because your body begins to produce a lesser amount of melatonin, the hormone which induces sleep.
One solution to this is to go to sleep at a specific time so that you wake up at your desired time. Once your body falls into a habitual routine, you will experience uninterrupted sleep. However, if you struggle a lot with lack of sleep or disturbed sleep, you can always take melatonin supplements. Melatonin taken in small dosages for a short period of time (2-3 months) is safe for most adults. However, do not start any medication without consulting your physician.
Sleep disorders
Sleep disorders are a very common occurrence and can be caused due to a number of reasons. If you have a sleep disorder, you may not be able to sleep despite being tired and won’t feel refreshed even after a proper night’s sleep. You will feel irritated throughout the day, face difficulty in staying awake and concentrating at work or have trouble falling back asleep. Any of these symptoms occurring for a prolonged period of time indicate a sleep disorder.
The solution to fixing this depends entirely upon the underlying cause, which varies from person to person. You could either be depressed due to certain traumatic events in your life, you could be anxious because of pressure at work or home. Or it may be happening because you may have health issues that directly affect sleep or you may be taking certain medication that disturbs sleep as a side effect.
There are a number of remedies that can naturally induce sleep, and opting for a natural solution is always better than an artificial one. Use yellow lighting in your room and avoid all screens at least an hour before bed. Sleep in a comfortable and quiet place so that your body relaxes and eases into sleep. Another important thing that most people do not realize is that they need to keep their phones and clocks out of reach. Looking at the time can make you anxious to sleep earlier, and the restlessness only causes you to stay awake longer.
Lastly, the most important thing to do is to create a regular, consistent sleep routine. Going to sleep and waking up at the same time everyday ensures better sleep. Unfortunately, the challenge is to fall asleep at night for most people, so to induce sleep naturally you can carry out relaxing rituals such as taking a hot bath, listening to soothing music or even regular massages before bed. In fact, those of you who suffer from anxiety can buy weighted blankets that work like magic in helping you fall fast asleep.
Social factors
Often, there isn’t something wrong with your body or mind that disturbs your sleep. Feeling unsafe can also cause you to be up all night. A bad neighborhood, criminal on the loose or other such reasons are very prominent factors that can disturb sleep. In order to sleep well, you need to feel safe in your own home.
Install Alarm System
If you can afford it, call a security company to set up an alarm system in your home. Many people also sleep with a firearm in their room as it makes them feel like they can defend themselves better from an intruder.
On the off chance that you cannot carry out these two options, even simple fixes like adding more locks to your front and back door will help you feel safer and sleep better. Keep pepper spray or an electrical taser near your bed, especially if you live alone.
Get a Gun
If you feel safe by keeping a gun at home and it makes you sleep easier, then you have every right to own one. But if you decide to keep a weapon, make sure you get the proper training to use it. Getting a gun serves as a good deterrent and can be used in self-defense or to protect yourself from a home invader. But it also comes with a huge responsibility, especially if you have children at home. Since it is a lethal weapon, you must know how to keep it safely at a secure place where it is also easily accessible in case it is needed. Some people can’t sleep well, if they don’t have their weapon within hand’s reach and some have the habit of keeping it under the pillow. Having it close, makes them feel empowered and this feeling can help them sleep peacefully. You can use gun magnets to hide your gun as well. Some believe it is better to have a weapon and not need it, than to need it and realize you don’t have it, therefore buying a gun for them means buying peace of mind. And if it makes you sleep better then by all means get a suitable firearm for your protection and sleep safe.
Using sound machines
There has been a controversial debate surrounding sound machines because most people prefer peace and quiet before they fall asleep. However, research suggests that if your surroundings are too quiet, it could also lead to anxiety because every little sound becomes acute and causes restlessness.
Thus, somebody who is used to loud noises throughout the day, either at work or even at home with pets and children is more likely to fall asleep better with a sound machine. However, before you buy one, consider different features such as an automatic off button, the type of noise it makes and other special features that create value for money.