Insomnia is a condition characterized by taking a long time to fall asleep or not being able to fall asleep after waking up at night. This condition is one of the most common disruptors of job productivity, with between 30 and 40 percent of adults suffering at least one episode of sleeplessness in a year, according to the National Institutes of Health. Lack of sleep can lead to low daytime energy levels, irritability, and anxiety. These effects can, in turn, make it difficult to concentrate and adversely affect your work performance. Secondary insomnia can exist as a result of other medical problems, while primary insomnia can occur on its own without any obvious cause. Although most people only suffer from acute insomnia that causes short-term sleep problems, between 10 and 15 percent of adults suffer from chronic insomnia, which is difficulty sleeping for at least three nights a week for more than one month.
Causes of insomnia vary and may result from anxiety, diet, or stress from a large workload. Other causes of insomnia include medical issues, like an overactive thyroid, or too much inactivity during the day. Changing work schedules or traveling to different time zones can disrupt sleep schedules and cause insomnia. Prescription drugs or foods and beverages containing caffeine or alcohol can also cause insomnia.
Caffeine can be hidden in many foods, like chocolate or coffee-flavored desserts. Alcohol, which can initially cause drowsiness, will disrupt sleep overall and cause a lighter sleep state. Nicotine in cigarettes and smokeless tobacco acts as a stimulant, and, like caffeine, can remain in the body for eight hours or longer. Eating too much or too little before bed can also adversely affect sleep. Foods high in magnesium, tryptophan, or chlorophyll may induce drowsiness and help with sleep. Foods high in complex carbohydrates have a calming effect on the brain, while refined carbohydrates, like those found in white bread and sweets, can stimulate the brain and interfere with sleep.
Stress can be one of the biggest causes of insomnia. It can also be the easiest to remedy. Delegating tasks, eliminating time-wasters like junk email, and avoiding procrastination can go a long way toward easing stress-induced insomnia. Exercise during the day can make it easier to fall asleep later, provided exercise doesn't take place too close to bedtime. Making time for meditation, prayer, or relaxation exercises during the workday can calm the brain, while meditating or doing yoga right before bed can prepare the body and mind for sleep. It can be helpful to write down any last minute thoughts and ideas before retiring for the night to prevent dwelling on them while trying to fall asleep.
Many sleep experts consider good sleep hygiene to be one of the most effective remedies for insomnia. It's best to go to bed and wake up at the same time each day, even on weekends. Eliminate noise, evict pets from the bed, sleep in a dark room, and avoid bright light, television, and computers right before bed. If these measures don't work, try the herb valerian or supplemental melatonin, both of which are available over the counter in pharmacies and natural food stores.
In most cases, easing stress, watching diet, and practicing productive bedtime habits can ease insomnia within days or weeks. If insomnia lasts more than one month, it may be helpful to see a physician. In severe cases when insomnia appears to be chronic, or when an acute case is too disruptive, a doctor may prescribe medication.
If your business is being affected by lack of sleep, and you are ready to improve the sleeping habits for yourself, and even your employees, you can learn more at how to cure insomnia
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