The latest health study was conducted regarding one of the most appearing health conditions in today’s world – insomnia. Researchers found that those sleepless nights do have a reason, and that too a scientific reason.
Insomnia sufferers have come across many unusual logics that people have built up regarding their sleeping habits. And if you’re a teenager that has done the mistake of openly declaring his/her abnormal sleeping habits in front of someone belonging to the older generation, then you’ll receive a mind-blowing reply like, ‘you’re not insomniac, you’re just a teenager with bad sleeping habits’. While such illogical replies leave you baffled, our health and fitness blog is structured on a more logical side.
Your diet might be the reason for your sleepless night – says, Researchers
While anxiety, stress, and depression are the factors linked to insomnia. Researchers believe that your diet plays a big role in your condition, another big factor is unveiled.
In a study published in The American Journal of Clinical Nutrition, the authors indicated that having a higher energy intake, coupled with trans fat and sodium consumption, with only a few vegetables is linked to probable insomnia.
So basically, a person with a healthy diet plan has fewer chances to suffer from insomnia as compared to the one with a large intake of the above-mentioned products.
People having insomnia are increasing every passing year:
I’ve personally felt that the more people I meet, the more insomniacs I discover. And the worst part is that unlike in previous years, youngsters are facing this condition more than old people.
If we keep the latest study aside, the three main factors – depression, anxiety, and stress, can be found in teenagers. Therefore, the existence of insomnia in teenagers hasn’t remained such a shocking truth for the knowledgeable.
While I was structuring this blog I found some of the most saddening statistics regarding insomnia. Although I was expecting some health and fitness tips to conquer this abnormal sleeping condition, nut these statistics left me surprised.
- People today sleep 20% less than they did 100 years ago.
- More than 30% of the population suffers from insomnia.
- One in three people suffers from some form of insomnia during their lifetime.
- Women are up to twice as likely to suffer from insomnia than men.
- 90% of people who suffer from depression also experience insomnia.
While these are some of the global statistics which I felt shocking, the statistics of US regarding insomnia is worse.
Sleep deprivation is more common in the US:
In the U.S., the National Institutes of Health says that around 30 percent of Americans suffer from some form of sleep disruption, with 10 percent having signs and symptoms that are consistent with insomnia.
And the saddening part is that Approximately 10 million people in the U.S. use prescription sleep aids.
The study was also conducted in the US, where over 15,000 men in the U.S. Who were free of cancer, cardiovascular diseases, and diabetes were involved in it.
The sample, with an age range of 58 to 93 years old, also participated in the Health Professionals Follow-Up Study, where they reported symptoms of insomnia.
After examining all the participants, the researchers concluded that people with probable insomnia had a higher energy consumption than the rest. They also had eaten more trans fat and sodium and fewer vegetables.
What actually is insomnia and are you suffering from it?
I’ve said it before, I’ll say it again, a condition/disease increases when awareness regarding it is decreased. While knowledge is bliss, unawareness is a curse and believe it or not. People nowadays are without too educated or completely unaware.
So before acknowledging you with beneficial fitness plans that might help you in fighting insomnia, first I want to address the elephant in the house.
The most common perception regarding insomnia or insomniacs is ‘person/condition having sleepless nights”, while this concept is valid but not completely justifiable.
The commonly emerging condition has other factors in its plate as well except for sleepless nights. Diminished sleep quality, as well as sluggishness, difficulty concentrating, mood swings, and an overall decrease in performance. Are some of the states that an insomniac person faced, daily.
And there’s more detail to this condition as well. There are two kinds of insomnia which are :
- Acute insomnia is caused by external circumstances that make it difficult to fall asleep (such as the night before the exam or after receiving bad news)
- chronic insomnia, on the other hand, is when the condition persists for at least three nights per week for at least three months. This is usually caused by shift work, unhealthy sleep habits, as well as other clinical disorders.
I guess this much information is enough for now let’s get to the real talk.
Here are the natural ways to encounter insomnia:
While the study unveiled the culprits – trans fat and sodium. There are other things you should do while cutting on these products.
- Cut back on coffee and alcohol: While these products have become a sort of drug addiction, cutting back on these two might help you in getting better sleep.
At least avoid them before going to bed as these two ingredients increase nighttime urination, which can disturb sleep.
- Limit the use of technology: It might seem impossible for the social media and gaming addict teenagers, science believes that gadgets interfere with the levels of melatonin and shorten REM cycles, a factor of deep sleep.
To avoid having technological contact at least one hour before going to bed. If you want a better sleep to say no to last-minute-news-feed-check.
- Get some exercise: Logically as well as scientifically it is said that, the more energy you use during the day, the sleepier you will feel at nighttime.
So these are some of the health and fitness workout tips that can help you encountering insomnia.