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Insomnia: What Is It, What Causes It & 7 Methods to Reduce the Symptoms

Insomnia: What Is It, What Causes It and 7 Methods to Reduce the Symptoms

We've all been there at some point...

Lying awake in bed all through the night, tossing and turning as the frustration builds up. A sense of panic ripples throughout your body when your alarm goes off.

"Oh no", you think to yourself, "I've only had 2 hours sleep yet I still need to go to work."

You aren't looking forward to it. You know that you can't concentrate as much as you can when fully rested, and you are more prone to forgetting things.

Colleagues are going to mention how tired you look, but hopefully, you can drink copious amount of coffee just to get through the day and hope your boss doesn't notice your lacklustre productivity.

What if it didn't need to be like this? What if you could understand the science behind insomnia, and recognise the most effective methods to reduce the symptoms of it?

What if in understanding this, you will either never have insomnia again, or still feel energised, productive, healthy and happy when you've had no sleep?

It goes without saying that this blog post is for educational purposes. If you suffer from insomnia you should seek advice from a doctor.

Having said that, we asked our team of productivity experts to go through what you can do about insomnia today.

We also have an article on overcoming the dreaded afternoon slump that you should check out if you are interested.

Table of contents

- What is insomnia/insomnia definition
- Insomnia causes
- How to cure insomnia/insomnia remedies
- Insomnia test
- References

What is insomnia/insomnia definition

Insomnia is a sleep disorder that is characterized by the inability to sleep. The insomnia definition is "habitual sleeplessness; inability to sleep."

The below video gives a great overview of what insomnia is, what insomnia means in terms of health as well as what strategies for overcoming insomnia may be.


Essentially, when not being able to sleep, for whatever reason, for a prolonged period of time, the body will experience the symptoms of sleep deprivation.

While most people will experience a sleepless night once in a while, the experience of insomnia is very different to that of missing one night’s sleep. When you're an insomniac, sleeplessness becomes a vicious circle where going to bed may actually become associated with stress.

When we are perceiving something as stressful, the hormone cortisol gets released which triggers the so-called “fight-or-flight-response”. This raises the blood pressure and adrenaline levels and makes us focus and aware of any potential stressors in the environment, making it even more difficult to fall asleep.

If you then actually manage to fall asleep, sleeping will not have the same effect on your brain.

When not suffering from insomnia, sleeping a healthy amount of time will regenerate the brain for the next day. However, when experiencing insomnia, the brain’s nutrients will be used up faster. This cut in the brain’s energy supply will make you wake up exhausted rather than energized.

Insomnia causes

Insomnia can be caused as well as correlated with multiple health conditions. The video below mentions a few of the causes of insomnia, however, the list goes on.


The causes for insomnia can be physical in nature, psychological or both.

Indeed, receiving medication for one health condition may be associated with causing another problem such as insomnia. Similarly, certain conditions make it more likely for an individual to suffer from insomnia.

On the other hand, experiencing insomnia may also lead to other health conditions. Therefore, it is important to find out what the root of the problem is before attempting to treat insomnia.

This will allow for the treatment of the cause rather than the symptoms. Therefore, it is essential to see your GP if you are concerned about the amount of sleep you are getting.

How to cure insomnia/insomnia remedies

Depending on what the causes of insomnia are in a particular case, a ‘cure’ is not necessarily available. However, there are methods that may reduce the symptoms of insomnia.

Similarly, there are methods that may work in helping to reduce the stress associated with insomnia.

1. Relaxation practices

When experiencing stress and identifying it as one of the factors contributing to insomnia, relaxation practices could be helpful. Relaxation practices could include any activities that will reduce the stress experienced.

You may try to schedule in time to see family or friends or to read a book, join a society etc. Getting into a routine of regularly engaging in relaxing activities may have the effect of preventing future stress by allowing you to calm down.

2. Meditation

Meditation is a great way to relax body and mind and to practice focus and calmness. Meditation has been associated with increased levels of alpha brainwaves in the brain making us more relaxed.

Similarly, meditation has also been associated with reduced symptoms of anxiety.

3. Breathing techniques

Deep breathing can actually increase the flow of cerebrospinal fluid to the brain, clearing brain waste. Additionally, practising breathing may help you to relax and take the mind off something that could be perceived as a stressful event.

4. Exercise

Exercising has been associated with healthy sleep patterns and reduced experience of stress. Exercise is also a great way to energize and boost productivity as it enhances concentration and other cognitive functions.

5. Sleep practices

Sleep practices and routines might be helpful in renewing the associations with the bed and the bedroom. If these are perceived as stressors, then finding new access to these sleep practices will be useful in finding back to a healthy sleeping pattern.

6. A dark room

When going to bed, the room should be dark as exposure to light will interfere with the secretion of melatonin, the hormone making us tired.
In particular, contact with blue light should be avoided. Blue light is high in short-wavelengths and will have an even stronger effect than ‘yellow’ light. Therefore, it is generally a good practice to avoid checking the phone before bed.

Additionally, you may want to set the settings on the phone, laptop, and other devices to a yellow light after a particular time about 2 hours before going to bed.

7. Cool (yet comfortable) temperature

Make sure the room is not too warm when going to bed. This should be helpful when staying asleep.

Finally, when you are struggling to sleep or you are waking up at night and you can’t find back to sleep, try leaving the room to do something else like reading a book or meditating. This will hopefully help in preventing to associate the bedroom with stress.


Insomnia test

As mentioned before, it is crucial to find out what is making you sleepless. It could be insomnia, but it could also be another condition. Knowing the root of the problem will be helpful for treatment.

Therefore, please see your GP when you feel like you may be experiencing insomnia or, indeed, another sleeping disorder

Insomnia is a serious condition that can have serious health implications. If you have insomnia, you should really assess the specific causes and try to address them.

If you are suffering from insomnia, BrainZyme® can help you stay awake during the day, giving you energy, concentration and a boost in mental performance quickly, helping you function at the highest possible level.

We'd recommend BrainZyme® Professional for those who are extremely tired.

The best energy-boosting supplement

It's hard work to be productive when you are extremely tired due to suffering from insomnia. If you are looking for a convenient, affordable and effective method to boost energy in the short-term, allowing you to get through everything you need to. That's where BrainZyme® comes in.

BrainZyme® is a range of three different powerful brain food supplements, all of which have been scientifically proven to support concentration, mental performance and the reduction of tiredness in under one hour.

Click on the link if you’d like to learn more about how BrainZyme can help you boost energy.

If you have any tips that help you work smarter not harder, let us know in the comments below. If you found this article useful, please share it with your friends so that they too can boost energy and concentration whenever they wish.


Related articles

Or, you can check out our related articles:

Positive Thinking: 12 Techniques for Personal and Professional Development

The Ultimate Guide to Becoming a Morning Person

Vitamins for Energy and Tiredness: 20 Supplement Ingredients That Work for Energy

 


References

Aguirre, C. (2016, August 23). 7 healthy tips for a better night’s sleep
AsapSCIENCE. (n.d.). The Scientific Power of Meditation.
The hidden secret of immortality enzyme telomerase: Can we stay young forever, or even recapture lost youth? (n.d.).
Tortilus. (n.d.). A Brief Introduction to the Default Mode Network.
Wendy Suzuki: The brain-changing benefits of exercise | TED Talk. (n.d.)

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2 comments


  • Hi Mikaeel,

    No, BrainZyme is a food supplement, not medicine and can’t be used to treat any medical issue.

    However, it has been scientifically proven to reduce tiredness and to provide support for concentration and mental performance, meaning if you have had some sleepless nights, BrainZyme can help you function better than you would have done.

    I hope this clears things up!
    Robert

    Robert (Mod) on

  • So brainzyme can be used to cure insomnia?

    Mikaeel on

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