Don’t Go to Sleep? Here are 5 Easy Ways to Get Rid of it

it happens with most of us everyday that we want to sleep but we didn’t. If you ask this question to medical science, then you may suffer from insomnia. Insomnia is common now-a-days due to our tense lifestyle. So, let’s take a look about causes of why you don’t go to sleep.

What is insomnia

Insomnia is a condition in which you feel trouble with falling asleep. In insomnia, you don’t go to sleep even if you have the opportunity of sleeping full night. It can happen to you even if your weather conditions are in favour.

Some people with insomnia have trouble falling asleep while some other wakeup throughout the night. These disturbances typically happen at least three times a week.

Acute insomnia lasts shorter than a month whereas chronic insomnia lasts over a month. Insomnia affects both the quality and quantity of sleep which causes daytime sleepiness and fatigue. If you don’t go to sleep, it can lead to professional and personnel problems, as well as day to day challenges like falling asleep while driving.

If we go by the definition of insomnia, we divide the night sleep into three parts. In other words, insomnia has three types of symptoms:

  • First is not having proper sleep. If we don’t go to sleep in one to two hours after going to bed. Or it is simply called the delay in sleep.
  • Another type of insomnia is when we sleep for a short time and then wake up. Or it is a condition when we complete our sleep in 3 to 4 short sleep cycles.
  • When we woke up early in the morning without any alarm or having proper sleep.

The above written symptoms appear in the night. If the problem stops here, we call it just the lack of sleep. But insomnia is when these symptoms appear in the daytime also. The daytime symptoms of insomnia are tiredness, headache, changes in mood, irritation, not able to concentrate etc.

Causes of insomnia (why you don’t go to sleep)

Insomnia can happen from any underlying cause. it can even accompany and worsen other problems like pulmonary disease, psychiatric conditions, and an entire sort of conditions that may cause pain.

  1. If you are facing any health-related problem from a very long time like the joint problem, backache, lungs problem, heart problem etc, then it may cause you sleeplessness.
  2. If you are taking any kind of medicine which have an alerting effect on our brain and body.
  3. Our daily routine or our lifestyle is also a major cause of insomnia. Our habit of staying up late at night or use of electronic gadgets also cause sleeplessness.
  4. Insomnia is also a common side effect of stimulants like caffeine, as well as depressants like alcohol which can both disrupt the sleep cycle.
  5. Smoking is also a cause of insomnia.
  6. Finally and most typically, insomnia may be the consequence of daily stresses from work or relationships additionally as environmental factors like having a job during an evening shift.

Biological factors related why you don’t go to sleep

There are variety of biological factors related why you don’t go to sleep. Studies have shown that people with insomnia might have a heightened level of the stress hormone cortisol. It plays a role in the process of waking every morning.

People with insomnia are more sensitive to the effect of cortisol. Typically they wake up at a far lower level of cortisol as compared to the common population. In addition, insomnia is also associated with a reduced level of estrogen and reduced levels of progesterone. It can happen during menopause.

Commonly, individuals with insomnia will self medicate with alcohol and benzodiazepines, both of which might be extremely dangerous.

Alcohol abuse can cause variety of physical and psychological changes which will rapidly worsen the sleep-wake cycle and cause dependence. Similarly, benzodiazepine, especially short-acting ones, also can create dependence and have a high abuse potential. they may actually worsen insomnia if someone tries to give a pause using them.

Also read: 11 habits that damage your immune system

Treatment (Easy ways to get rid of it)

There are many ways to cure insomnia. They are as follow:

1. Good sleep hygiene

One method of treatment is getting good sleep hygiene, which involves getting to sleep and awakening a similar time each day including weekends, getting good exercise (but not right before bed), reducing alcohol intake, avoiding daytime naps, avoiding caffeine and smoking in the evening, and not going to sleep hungry.

2. Stimulus control

Another potential treatment is stimulus control which comprises using the bed only to sleep instead of an area from which to watch television, text, or talk on the phone. It also helps to keep the environment calm. It also help in sleep faster by removing bright lights like a computer or phone screen and minimizing noise. Sometimes, though, these are unavoidable in which case eye covers and earplug can definitely help.

3. Drinking water cycle

Avoid drinking water after 5 pm. If you drink water afternoon, then it may cause pressure on your kidney. You feel a continuous urge to pee again and again. This urine pressure can cause trouble with your stomach. Due to which, your brain send a signal to you to go to the toilet. Thus frequent urination also disturbs your sleep cycle.

4. Chamomile tea and yoga

chamomile-tea

If you tried above ways and still don’t go to sleep, then you can drink chamomile tea before going to bed. And make sure that your bedroom light should not be very bright. Use a dim light lamp in your bedroom. Practice yoga daily and make it your lifestyle. (1)

5. Behavioural therapy

Also for treatment, there is behaviour therapy, which includes relaxation techniques as well as cognitive behavioural therapy to help better manage problems and life stressors.

while you practice these techniques, your doctor may advice you some medications also. These medications are such as melatonin agonists, non-benzodiazepine sedatives, and occasionally benzodiazepines might be prescribed to help with sleep. These medications can often have side effects. (1) That is why they are generally used for fewer than two months, usually together with behavioural therapy techniques.

Green coffee for weight loss: dosage, benefits and side effects

Green coffee beans or green coffee extract is very popular nowadays in terms of weight management and weight loss. Everybody wants to get fit and lose that extra weight which they put on. So, its popularity is increasing day by day.

What is green coffee

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Usually, we drink coffee with dark brown beans in colour but green coffee is slightly green. Green coffee is nothing but raw and unroasted coffee beans. It is a cherry-like small plant, seeds of which are called green coffee beans. They are called beans because their shape is just like beans. Basically, they are seeds.

Does green coffee really helps in weight loss

Green coffee beans are high in chlorogenic acid. It is the only important thing found in green coffee due to which green coffee is linked with weight loss. It is a phytochemical and a powerful antioxidant. The chlorogenic acid level is high in green coffee beans than in roasted coffee beans. There are three types of chlorogenic acids and two types of phytochemicals. Caffein is a phytochemical.

Green coffee beans are roasted at a high temperature resulting in dark brown colour. After roasting the green coffee, its aroma, flavour and nutritional value are changed. Coffee is of two types, they are arabica and robusta. Arabica is said to be a good quality coffee. Whenever you are buying green coffee beans then buy organic only.

Best time to consume green coffee

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Normally it is recommended after the meal. But dietitians do not recommend green coffee beans immediately after our meal. Because caffeine present in coffee can cause trouble with our body in absorbing vitamins and minerals. If we take green coffee beans just after our meal, then there can be iron, zinc, magnesium, calcium deficiency in our body. Drinking coffee after a meal can cut down the rate of iron absorption up to 80 per cent and also reduce the uptake of minerals. Also, avoid green coffee in the early morning and after sunset because it contains caffeine which can interfere with your sleep and cause insomnia. The result is, do not consume it empty stomach and do not consume it after a meal.

So, the best time to take green coffee is between your breakfast and lunch. There has to be a gap of one hour before and after a meal. Similarly, you can also take this one-hour after lunch. Second, you can also take green coffee as your pre-workout. Since it contains caffeine, it has the ability to increase your performance level and help you last it longer. It also increases your weight loss and fat loss process during the workout. Another thing, you don’t get benefits just by drinking green coffee, you also have to eat healthy food throughout the day. You have to increase your activity level and reduce your stress level.

Dosage

Recommended dosage for green coffee extract is 200-400 milligram for beginners and the recommended dosage of green coffee beans for beginners is 3 to 5 grams. It is better to take green coffee in beans form than its extract. Whenever you are drinking green coffee, you need to stay hydrated. Drink plenty of water because caffeine and chlorogenic acid present in it can lead to dehydration. So you have to be very careful in proper intake of water.

How to use it

If you have green coffee beans, then first grind them to powder form. Always take small quantities to grind. Just add a teaspoon(3 to 4 grams) of green coffee powder in a cup of hot water. Rest it for 2 to 3 minutes. Then strain and your coffee is ready to drink. The taste is not as bitter as that of roasted coffee.

Benefits of green coffee

  • It has antioxidants which speed up our metabolism and also detoxify our body.
  • It prevents the absorption of fat in our body.
  • It is a powerful appetite suppressant.
  • It increases our energy levels.
  • It improves our immunity and averts the fat accumulation in our body.
  • It enhances the blood circulation and detox liver.
  • It reduces the absorption of sugar in our body and maintains glucose level.
  • It enhances our brain function and improves focus.

Side effects of green coffee

Since it is high in antioxidants, it doesn’t suit to everybody at the beginning. So, we suggest you to start taking this in small quantities. After the consumption of green coffee, if your heartbeat increases, you have headache and anxiety, indigestion and nausea, ringing ears, bloating, acidity and heartburn occurs, then it means you have taken a large quantity of green coffee. You should either reduce the quantity or add some decaf in it.

People taking following medication should avoid green coffee:

  • People on medication of high blood pressure, diabetes, blood thinning.
  • People with anxiety disorder
  • Lactating and pregnant women.
  • People with stomach disorder or suffering from constipation.
  • It is not for teenagers and not for kids.

Get it here

If you want to buy green coffee beans, you can BUY HERE

For green coffee extract, you can BUY HERE

This is all about green coffee beans. But remember always consult your physician or nutritionist before taking green coffee or any other supplements.