There are simple steps you can take to overcome the 'common' problem
A doctor says millions of people affected by insomnia in the UK could ease their symptoms with lifestyle changes - including avoiding some foods. Dr Clair Grainger, GP, said there are some lesser-known causes of insomnia, and practical ways to tackle the sleep disorder.
While many people associate insomnia with stress or poor sleep habits, some triggers could be disrupting sleep without people realising. Dr Grainger, GP at Superdrug Online Doctor , said: 'Tyramine is an amino acid that can trigger the release of norepinephrine, a brain stimulant that delays sleep. Although the tyramine metabolism time is relatively short at around 30-60 minutes, if you are struggling to sleep it may be best to avoid high tyramine foods before bed.
' High Tyramine foods include: Aged cheeses Cured, Smoked, or Processed Meats Fermented Vegetables/Foods Protein Extracts & Fermented Sauces Fruits and Veggies Dr Grainger said sudden hormonal changes can also make sleep difficult, as well as a condition called 'exploding head syndrome'. Sje said: 'This condition involves sudden, loud imagined noises or sometimes flashes of bright lights, occurring as someone is falling asleep or even as they are waking up.
'Despite the alarming name, the condition is considered harmless; however, the condition can lead to insomnia through fear of the episode happening again, heightened alertness at bedtime and repeated sleep interruptions' Dr Grainger said the most effective way to treat insomnia is to identify and address the underlying cause.
Some treatments include: Improve your sleep environment and routine: Small adjustments can make a meaningful difference to sleep quality, such as: Keep your bedroom cool, dark and quiet Avoid caffeine in the 3–7 hours before bed Limit screen time in the hour before sleeping Stick to a consistent sleep schedule, even on weekends Introduce a wind-down routine, such as reading or a warm bath Cognitive behavioural therapy for insomnia : CBT-I is usually the first treatment recommended for insomnia because it focuses on identifying and changing the underlying thoughts and behaviours affecting your sleep. It can be performed either face-to-face or using NICE-approved apps and digital tools.
But CBT-I is not a quick fix; it is a long-term treatment and can take 6 to 8 weeks to work. Over-the-counter sleep aids : A pharmacist can help you choose the right over-the-counter medication for you such as Nytol. Or you may prefer to try herbal remedies, such as Kalms. Prescription medications : These require a doctor’s approval and include medications such as Quviviq and melatonin.
These can help regulate the sleep-wake cycle, aiding you in falling asleep faster and staying asleep longer. If insomnia persists for more than a few weeks or begins to impact your mood, concentration or overall health, it’s important to speak to a healthcare professional.
Mental Health Health Healthy Eating Food
United States Latest News, United States Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Manchester United vs Brentford LIVE: Premier League preview, team news, stats & head-to-headFollow build-up before live text commentary as Manchester United host Brentford in the Premier League.
Read more »
Manslaughter arrests after contaminated heroin kills Southport manFive overdoses in Southport have been linked to the same batch of high-strength opioids.
Read more »
Lanarkshire thug had woman 'scared for her life' in attack that left her needing 24 stitchesBarry McLeod's victim needed 24 staples in a head wound on one occasion.
Read more »
Hearts vs Partick Thistle: SWPL 1 stats & head-to-headFollow live text commentary, score updates and match stats from Hearts vs Partick Thistle in the SWPL 1
Read more »
'Talks held' as Nottingham Forest eye Vitor Pereira transfer reunionNottingham Forest are facing a big summer transfer window under head coach Vitor Pereira
Read more »
Doctor explains 'exploding head syndrome' as people are sufferingDr Clair Grainger has explained the steps you can take to avoid the common problem
Read more »