Do you struggle to get to sleep no matter how tired you’re? Or do you wake up in the middle of the night and lie awake all night, anxiously watching the wall clock? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function daily. Chronic insomnia can even give rise to serious health problems. Simple changes to yourself and daily habits can halt sleepless nights.
Insomnia, or sleeplessness, is a sleep disorder in which there is definitely an inability to fall Asleep, Insomnia is a sleep disorder that millions of people worldwide have to live with.
Who Is at Risk of having Insomnia?
Anyone can get insomnia, but it is generally more common in women than in men. The elderly are particularly at risk for insomnia.
What are the Types of Insomnia?
There are two types of Insomnia
Primary insomnia means that you happen to be having sleep problems that are not directly associated with every other health condition or problem.
Secondary insomnia means that you happen to be having sleep problems due to something else, such being a health condition (like asthma, depressive disorders, arthritis, cancer, or heartburn); pain; medication they are having; or a substance they’re using (like alcohol, Drugs etc).
Common Causes of Insomnia
- JET lag
- Changes in shift work
- Excessive or upsetting noise
- Uncomfortable room heat range (too hot or as well Too cold)
- Stressful situations within life (exam preparation, loss of a close relative, unemployment, divorce, or separation)
- Presence of acute medical or precise illness or hospitalization
- Drawback from drug, alcohol, sedative, or stimulant medications
- illicit medication use,
- Stressful life predicaments (divorce or separation, death of a close relative, losing a job, preparing for an examination),
What are the Symptoms of Insomnia?
- Difficulty falling asleep at night
- Waking up frequently throughout the night
- Trouble getting back to sleep when awakened
- Strenuous sleep
- Poor concentration and focus
- Gastrointestinal symptoms
- Relying on sleeping pills or alcohol to drift off
- Waking up too early each day
- Daytime drowsiness, fatigue, or perhaps irritability
- Difficulty concentrating during the day
- Daytime fatigue or sleepiness
Treatment of Insomnia
Most time all you need is sleep hygiene in other to free yourself from Insomnia
Good sleep habits, also named sleep hygiene, can help you get a good night’s sleeping and beat insomnia.
Below are a few tips:
- Avoid using your bed for anything in addition to sleep or sex.
- If you cannot fall asleep and tend not to feel drowsy, get up and read or do something that isn’t overly stimulating until you’re feeling sleepy.
- If you get lying awake worrying about things, try making a to-do list prior to going to bed. This may provide help to not focus on those people worries overnight.
- Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps in the daytime, because naps may make you less sleepy at nights.
- Avoid caffeine, nicotine, and alcohol late within the day. Caffeine and nicotine are stimulants which enables it to keep you from dropping off to sleep. Alcohol can cause waking within the night and interferes using sleep quality.
- Get regular planned activity. Try not to exercise near to bedtime, because it may stimulate you and help it become hard to fall lying down. Experts suggest not training for at least 3 to 4 hours before the time you fall asleep.
- Don’t eat a heavy meal late within the day. A light goody before bedtime, however, might help you sleep.
- Make your own bedroom comfortable. Be sure it is dark, quiet, and not really too warm or far too cold. If light is really a problem, try a sleeping mask. If noise is really a problem, try earplugs, a fan, or a “white noise” machine to pay for up the sounds.
- Follow a routine to assist you to relax before sleep. Examine a book, listen in order to music, or take a bath.
Still having problem even after you have tried all this steps? please kindly contact your Doctor