Practical Tips to Deal with Insomnia at a Young Age
Sleep deprivation is a widespread problem that affects most people at some point. Insomnia is an even bigger concern as it is chronic and harmful. According to the Sleep Foundation, estimates show that 10-30% of adults deal with the condition. Moreover, the condition is mainly found in people over sixty.
However, even young people may encounter it. The numbers are surprising, with a study in NIH stating that 20-25% of adolescents struggle with insomnia. Having trouble sleeping at a young age can expose you to health issues earlier. Things can be worse if you rely on medication to get sleep and rest.
Dealing with insomnia at a young age requires a strategic and proactive approach. In this article, we will share a few tips and mindset shifts to help young people struggling with sleeplessness.
Identify the Root Cause
Understanding what triggers insomnia is crucial for effective management. People of any age may lose due to genetic factors, health issues, and environmental factors. According to ScienceDirect, sleep patterns may alter due to physiological alteration and/ or unusual behavioral manifestation, whether intentional or unintentional.
For example, excessive use of devices can increase exposure to blue rays, suppressing melatonin and altering sleep rhythms. Poor sleep habits, like irregular bedtimes and daytime naps, do the same. Young people may feel restless due to stress from school, social life, or work. Similarly, mental health issues, such as anxiety or depression, can also cause insomnia.
Knowing what works for you and what goes against your sleep cycle can help you deal with insomnia. The best way to do it is by maintaining a record of your schedule and uncovering patterns that may otherwise go unnoticed.
Prioritize Lifestyle Improvements
Medication may seem like a quick fix for young people struggling with insomnia, but it is the worst solution. WebMD highlights the side effects of sleep medication. You may experience loss of appetite, burning sensations, gas, headache, constipation, and weakness. Prolonged use has severe side effects, like balance issues, low blood pressure, and kidney damage.
Regardless of your age, you should prioritize lifestyle improvements to address insomnia. Simple changes can help without causing any long-term harm. For example, you can maintain a set bedtime, exercise every day, and avoid naps during the day. Also, avoid heavy meals in the evening and eat dinner a few hours before bed.
Limit caffeine and nicotine intake, especially after midday. Get exposure to natural light in the morning to reset the body clock, helping to signal when it’s time to wake up.
Seek Professional Help
While lifestyle modifications are recommended for young people with insomnia, they may not always help. If you suffer from an underlying condition, you may need medications and therapy. Insomnia persisting for weeks or impacting your daily life and emotions warrants consultation from a medical professional.
They can rule out medical or psychiatric causes and offer therapeutic alternatives. Cognitive-behavioral therapy for insomnia (CBT-I) is considered the gold standard for chronic cases. A specialist can also advise on safe management of insomnia, avoiding over-reliance on sleep medications and dependency risk.
For ongoing care and support, you can connect with a family nurse practitioner. These nurses provide care to individuals of all age groups and with diverse medical conditions. According to Carson-Newman University, the FNP focuses on a holistic approach to nursing, training professionals to help families and communities.
Many nurses pursue post master’s FNP online to add this credential for sustainable career growth. The good thing about online programs is that they are flexible, so learners need not disrupt their careers to move to the next level. Patients benefit from their accessibility, as reaching them is easier than seeing a doctor.
Rework Your Sleep Schedule and Environment
A regular sleep routine is the simplest part of the equation to deal with insomnia as a young person. Healthline suggests sticking with a regular bedtime daily, even on weekends. This will support your internal clock and keep you from struggling to get a shuteye. Wind down with calming activities 30–60 minutes before bed, such as reading, warm baths, gentle stretching, or quiet music.
Creating the right sleep environment is equally important. Ensure a neat and clutter-free space in your bedroom. Reserve the bed for sleep only, and avoid doing homework or using screens while in bed. Also, have the right temperature in your bedroom, as you will not be able to sleep if it is too cold or too warm.
The right lighting also makes a difference to the bedroom environment. Set up blackout curtains to block external light. You can also use earplugs or a white noise machine to keep sounds from disturbing your sleep.
FAQs
What is the 20-minute rule for insomnia?
The 20-minute rule suggests that if you can’t fall asleep after about 20 minutes, your body is not ready yet. Get out of bed and do a non-stimulating activity until you feel sleepy. Get back to bed only when drowsy. This helps break the association between the bed and wakefulness, reducing sleep-related anxiety.
How can sleep medications be harmful?
Sleep medications can cause dire side effects, including daytime drowsiness, confusion, and memory problems. They may also lead to risky behaviors like sleepwalking or sleep driving. There's also a risk of becoming dependent, experiencing rebound insomnia, or accidentally overdosing, especially in young people and when mixed with other substances.
What is the first stage of insomnia?
The first stage of insomnia is characterized by difficulty falling asleep at bedtime. This happens due to stress, anxiety, or disruptive routines. People may find themselves lying awake for long periods as they struggle to drift off, a symptom that can escalate without intervention.
Insomnia may take a toll on your sleep at any age, even when you are young and healthy. The sooner it sets in, the longer you need to deal with the restlessness it brings. Luckily, you can address the issue without becoming habituated to medications. Try these simple tips to reclaim your sleep, peace, and health.
