Struggling to Get Quality Sleep? Uncover the Real Causes of Insomnia and How To Beat Them.
Tossing and turning in the dead of night, the tick-tock of the clock feeling like a relentless metronome, and those menacing shadows on the wall, taunting you with their deceptive slumber. If this scene feels all too familiar, you’re not alone. The silent battle of insomnia rages on, turning your sanctuary of rest into an arena of frustration.
But what if we told you that the key to unlocking the door to dreamland has been hiding in plain sight all along?
Get ready to embark on a journey through the twilight zone of sleeplessness, as we reveal the true villains behind your insomnia and arm you with the ultimate arsenal to conquer them once and for all. Say goodbye to counting sheep, and hello to the restorative power of sleep as you’ve never known it before!
The Importance of Sleep
Did you know that 30-35% of the population experiences acute or short-term insomnia, even in normal times? These numbers have likely skyrocketed during the COVID pandemic. Sleep is an essential part of our lives, accounting for roughly one-third of our time. With age, the prevalence of insomnia increases, and sleep deprivation can significantly impair our judgment, flexibility, and contextual understanding. Despite this, many people do not seek treatment for their sleep issues.
The Hidden Effects of Sleep Deprivation
Lack of sleep can wreak havoc on your body and mind, causing issues that you might not immediately attribute to poor sleep. You might be noticing increased forgetfulness, mood swings, or even hair loss. While aging is a factor, these problems often stem from insufficient deep sleep. Understanding the causes of sleep deprivation and the importance of deep sleep is the key to reclaiming your restorative rest.
When Sleep Becomes an Issue
Sleep issues can be divided into:
- Difficulty initiating sleep
- Difficulty maintaining sleep
- Early-morning awakening
Insomnia occurs in 30-48% of older adults, who often have particular struggles with sleep maintenance. Research indicates that people over age 60 have less sleep efficiency. They spend less time in deep sleep and REM sleep, which makes it easier for their sleep to be disturbed.
Insomnia also affects the younger adults. Biological changes push them toward a “night owl” sleep schedule but they usually can’t sleep as long as they would like in the morning because of school or work start times. Young adults may be especially susceptible to overscheduling and stress from school, work, and social obligations. They also have high rates of using electronic devices in their bedroom. Each of these factors contributes to a high rate of insomnia.
Six Common Causes Preventing Quality Sleep
Identifying the reasons behind your sleep troubles is the first step toward a better night’s rest. Some common causes include:
- Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep.
- Travel or work schedule. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
- Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
- Eating too much late in the evening. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.
- You’re a woman. Hormonal shifts during the menstrual cycle and in menopause may play a role. During menopause, night sweats and hot flashes often disrupt sleep. Insomnia is also common with pregnancy.
- You’re over age 60. Because of changes in sleep patterns and health, insomnia increases with age.
Learn About The Sleep Cycle
While you’re asleep, your body typically goes through several sleep cycles that lasts on average 90 minutes. The typical cycle has two phases: Non-Rapid Eye Movement Sleep (NREM Sleep) which includes Light Sleep and Deep Sleep, as well as Rapid Eye Movement Sleep (REM Sleep).
Light Sleep
Light sleep serves as the entry point into sleep each night as your body unwinds and slows down. This stage typically begins within minutes of falling asleep. During the early part of light sleep, you may drift between being awake and asleep. You may be somewhat alert and can be easily awoken. Breathing and heart rate typically decrease slightly during this stage. Light sleep promotes mental and physical recovery.
Deep Sleep
When you wake up feeling refreshed in the morning, you’re likely to have experienced solid periods of deep sleep. During deep sleep, it becomes harder to be awakened since your body becomes less responsive to outside stimuli. Breathing becomes slower and muscles relax while heart rate usually becomes more regular. Deep sleep promotes physical recovery, memory and learning. This stage has also been shown to support your immune system.
How many hours of deep sleep do you need?
Most adults should aim for seven to nine hours of sleep each night. Between 13-23% of that time should be spent in deep sleep. If you get seven hours of sleep each night, then you spend approximately 55 to 97 minutes each night in deep sleep. Scientists agree that while stages 1 to 4 and REM sleep are all important, deep sleep is the most essential of all for feeling rested and staying healthy.
REM Sleep
The first phase of REM sleep typically occurs after you’ve had an initial stage of deep sleep. You generally stay in REM sleep for a longer period of time during sleep cycles occurring in the second half of the night. During this final stage of sleep, your brain becomes more active. Dreams mainly occur during REM sleep, and your eyes move quickly in different directions. Heart rate increases and breathing becomes more irregular. REM sleep has been shown to play an important role in mood regulation, learning, and memory as your brain processes and consolidates information from the previous day so that it can be stored in your long-term memory. For healthy adults, spending 20-25% of your time asleep in the REM stage is a good goal.
During a sleep cycle, it’s most common to go from light sleep to deep sleep, back to light sleep, and then into REM sleep. Then the cycle generally repeats, but sleep patterns vary naturally.
How to Get More Deep Sleep
To increase your deep sleep, consider the following tips:
Create a consistent sleep schedule
A consistent sleep schedule helps regulate your body’s internal clock, also known as the circadian rhythm. Going to bed and waking up at the same time every day, even on weekends, reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. A regular sleep schedule also increases the likelihood of experiencing consistent deep sleep, as your body becomes accustomed to the timing.
Engage in regular physical activity
Regular physical activity has numerous health benefits, including improved sleep quality. Exercise helps reduce stress and anxiety, which are common causes of sleep disturbances. It also increases the production of endorphins and other chemicals that promote relaxation and well-being. Moreover, exercise can help regulate your body temperature and support healthy sleep cycles. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, ideally earlier in the day, to avoid stimulating your body too close to bedtime.
Avoid heavy meals close to bedtime
Eating a large, heavy meal close to bedtime can disrupt your sleep by causing discomfort and indigestion. Digesting a large meal requires energy, which can keep you awake and prevent you from entering deep sleep. Additionally, lying down soon after eating may lead to heartburn or acid reflux. Instead, opt for a lighter meal or snack a few hours before bedtime, ensuring that your body has enough time to digest the food properly.
Establish a relaxing pre-sleep routine
A pre-sleep routine signals your body that it’s time to wind down and prepare for sleep. This routine can include activities such as taking a warm bath, reading a book, practicing deep breathing exercises, or engaging in gentle stretches. Creating a calming environment by dimming the lights, reducing noise, and maintaining a comfortable room temperature can also contribute to relaxation. These practices help ease the transition from wakefulness to sleep, setting the stage for deep, restorative rest.
Read More: 3 Ways You’re Sabotaging A Good Night’s Sleep And How To Fix It
Get More Deep Sleep With Miriqa
Miriqa Deep Sleep supplement is a natural, expertly crafted product designed to enhance your sleep quality using a blend of potent ingredients. These ingredients work together to create a synergistic effect that promotes relaxation and restful sleep:
- Turmeric: Known for its calming properties, turmeric helps manage sleep by reducing inflammation and promoting relaxation.
- Jujube seed: As a super-antioxidant, jujube seed contributes to improved sleep quality by combating oxidative stress and supporting overall well-being.
- Chamomile: Rich in the antioxidant apigenin, chamomile produces a calming effect that encourages sleepiness and helps you drift off more easily.
- Ling Zhi: This adaptogenic herb helps the mind relax and unwind, improving sleep quality by promoting a peaceful state of mind.
- GABA: As a neurotransmitter, GABA enables both the body and mind to relax, allowing for sounder sleep with fewer interruptions throughout the night.
To learn more about each ingredient, check out the Miriqa Deep Sleep page here.
By following the tips above and incorporating Miriqa Deep Sleep supplement into your routine, you’ll be well on your way to experiencing deeper, more restorative sleep. As you develop consistent sleep patterns, engage in regular physical activity, and create a soothing pre-sleep routine, you’ll find that your sleep quality improves, allowing you to wake up feeling refreshed and rejuvenated.
Hear The Reviews Of Miriqa Deep Sleep
“I track my sleep regularly and was really pleased to find out that the length of time I spend in Deep Sleep and REM are a lot higher now (even with the same length of hours sleeping) since I started on Miriqa® Deep Sleep. I can feel that I am a lot more rested when I wake up in the morning.” Timothy, 43 |
“I have been having postmenopausal sleep issues for many years, and I have always been reluctant to take sleeping pills for long periods of time due to its side effects. I am very glad to have found Miriqa® Deep Sleep as it is an all natural product which has given me much better sleep, something that is so precious and only those with sleep issues can truly appreciate!” Lily, 60s |
Learn More About Sleep With Dr. Bernard Tan
Conclusion
Unlocking better sleep quality requires understanding the root causes of insomnia and taking action. By addressing these issues and incorporating Miriqa Deep Sleep into your routine, you can achieve the restorative rest you deserve. Don’t forget to also check out Miriqa Bright Days, a perfect complement to Deep Sleep for daytime energy and focus.
At Miriqa, we’re dedicated to celebrating daily miracles and helping you live your best life. Our mission is to provide natural, effective solutions for your well-being, and our passion shines through in our carefully crafted products. Experience the difference with Miriqa Deep Sleep and Bright Days today.
Click Here To Get Miriqa Deep Sleep
Click Here to Get Miriqa Bright Days
Click Here to Get Good Morning and Good Night, Miriqa® Duo Bundle
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