What are the causes of insomnia, treatment of insomnia? 10 natural tips to combat insomnia Visit our health and wellness website: https://fitivate.com and facebook @feelfitivated Free home-based workout for all - https://fitivate.com/fitness/ Visit Fitivate e-shop for wellness product - 10% off first-time buyers ( SINGAPORE AUDIENCE ONLY ) https://fitivate.com/shop/ Buy the APOL ergonomic chair i'm sitting ( FOR SINGAPORE AUDIENCE ONLY ) : https://apol.sg?aff=74 Polar vantage M2 watch that I'm wearing : https://amzn.to/3mEo79z Travel eye mask for sleep : https://amzn.to/3kyg0J1 Melatonin supplement for sleep : https://amzn.to/3sWhpfZ Visit our clinic website: https://www.vitacare-clinic.com Insomnia is defined as the inability to fall asleep or difficulty for you to stay asleep or if you wake up from your sleep still feeling tired or poorly-rested. There are many causes for insomnia. They are 1) Stress: Stress can provoke a profound reaction in the body that poses a challenge to quality sleep. This inability to sleep may itself become a source of stress, making it increasingly harder to break the vicious cycle of stress and insomnia. 2) Irregular sleep schedules. In an ideal world, the body's internal clock closely follows the daily pattern of day and night. the timing best suited for sleep would be at night. In reality, many people have sleep schedules that disrupt this internal clock. 3) Mental health disorders. There are many mental health disorders that may give rise to insomnia. Depression, Anxiety, bipolar disorders and more. It's estimated that 40% of people with insomnia have some form of mental health disorder. 4) unhealthy habits and routines. There are many habits and routines in our modern world that can contribute to insomnia. a) keeping the brain stimulated until late in the evening such as by working late, playing video games or using personal electronic devices like your handphones B) Napping long durations and late in the afternoon . c) Sleeping in later on weekends or off days to make up for lost sleep d) Using your bed for activities besides sleep E) Diet: taking drinks high in caffeine like coffee and tea too close to bed time Nicotine in cigarette smoke is also a brain stimulant that can negatively affect sleep. Alcohol is a drug that can actually disturb your sleep cycle causing fragmented, non-restorative sleep. Taking heavy meals and spicy food too close to bedtime 5) Medical conditions. Some of the common medical conditions include - painful disorders like headaches, neck pains or back pains - neurological conditions like dementia or ADHD. - specific sleep disorders like obstructive sleep apnoea or restless leg syndrome. 6) Advancing age. Elderlies above 60 have a big big problem with sleep. They tend to have multiple chronic medical conditions and mental conditions that may make sleep challenging. They spend less time in deep sleep and REM sleep. It has been reported that insomnia can result in a) chronic medical conditions such as hypertension, type 2 diabetes and cardiovascular disease B) It is a irsk factor for developing mental illnesses c) it causes increased work absenteeism, lower productivity d) even an increased rate of road accidents. e) overall results in poorer quality of life and impairs the individual's ability enjoy life Tips to Cure insomnia 1. Set up awake time and sleep time and stick to it daily. 2. Set up your sleep environment to hypnotise yourself to sleep. Keep it dark, cool and spacious. Put on soft ambient music or sounds of waves or trees rustling in the wind. 3. Set up and practise a relaxing pre-sleep routine. 1 hour before bed, switch off all electronic devices and TV and read a book. .4. Prepare your body to sleep starting in the afternoon. Stop caffeine 6 hours before sleep. Cut down afternoon nap to a maximum of 30 minutes. 5. Go to bed only when you feel sleepy. 6.If you wake up at night and find it hard to sleep, again, get out of the bedroom and do something relaxing until you are sleepy before hitting the bed again. 7. Engage in the exercise of at least 15-20 minutes a day to deepen sleep 8. See a doctor if you are experiencing emotional symptoms like depression and anxiety or other mental conditions can cause insomnia. 9. Stop looking at the clock or your watch if you are unable to sleep as it may make you frustrated and even more awake 10. Make a plan of your schedule and activities for the next day 00:00 introduction 00:29 Causes of insomnia 04:30 Questionnaire for insomnia 04:40 natural tips to Cure insomnia #insomnia #insomniacauses #insomnia treatment #sleepdisorders #SgDrWellness #Vitacarefamily #Fitivate #CSKaesthetics #DrChenYiming #Singaporedoctor #Youtube #Singaporeclinic #Familymedicine #Healthiswealth #Singapore cbt mental health awareness cbt for insomnia cognitive behavioral therapy