Insomnia: How can I avoid it?
Everyone has those nights when you lie awake and can't sleep. The next day, you're tired. You decide to go to bed early because you want to make up for the missed sleep. But what if you suffer from insomnia? If you often sleep poorly, you regularly experience a bad night's rest. It doesn't just last for one night.
How much sleep do you need?
The amount of sleep needed varies from person to person. Some can function well with less sleep, but most people require sufficient rest. It’s often said that 8 hours of sleep is necessary, but that’s not always true. For adults, an average of 7 hours of sleep per night is usually sufficient.
Research shows that you need at least 7 hours of sleep to function well. This applies to both learning and working, and to remain alert. A lack or excess of sleep can lead to sleep problems.
Types of insomnia
There are various forms of sleep problems. They can be caused by jet lag, frequent bathroom visits at night, chronic pain, or psychiatric conditions. Below are some common types, but this is not an exhaustive list:
- Paradoxical Insomnia: Here, you think you’re sleeping less than you actually are.
- Psychophysiological Insomnia: This type occurs when you have trouble falling asleep. The more you try to sleep, the more alert your mind becomes.
- Circadian Rhythm Disorders: You fall asleep late while needing to wake up early.
Causes of insomnia
Illnesses and side effects
Many different illnesses can cause fatigue. In some cases, fatigue is the only symptom. It occurs in conditions such as thyroid disorders, anemia, infectious diseases, cancer, systemic exertion intolerance disease (formerly known as chronic fatigue syndrome), and lung diseases. A food allergy, such as gluten intolerance, can also result in fatigue.
Mental causes
Not only physical complaints can lead to fatigue. Mental conditions, such as burnout or stress, can also result in fatigue.
Pay attention to your diet
Are you always tired? Then pay close attention to your diet. A fluctuating blood sugar level can lead to significant fatigue. You can solve this by eating fewer sugars and simple carbohydrates. A deficiency in important minerals, vitamins, and nutrients can also lead to fatigue.
Daily rhythm
A good daily rhythm can help ensure that poor sleep becomes a thing of the past. Rhythm and regularity are very important and can support you in your fight against fatigue.
Fatigue is a common complaint that can have both physical and mental causes. Extreme fatigue can negatively impact daily functioning and quality of life. It’s important to take fatigue seriously and seek the underlying causes.
A healthy lifestyle, including a balanced diet, regular daily rhythm, and good sleep habits, can help reduce fatigue. If fatigue persists, it is advisable to consult a doctor to identify the specific cause and explore appropriate treatments.
Striving for a balance between physical and mental well-being is essential to combat fatigue and regain energy for a satisfying and productive life.