A well-spent day brings happy sleep
In our previous blog, we talk a little about sleepness. Now here I am going to tell you about Insomnia, which is a totally different thing. People usually get confused between these two terms, so let’s start.
Insomnia is a sleep disorder that is characterized by difficulties in sleeping. People who have insomnia have one or more of the following symptoms:
- Difficulty falling asleep.
- Waking up in the middle of the night and having hard time going back to sleep.
- Waking up too early in the morning.
- Feeling tired upon waking.
Types of Insomnia
There are mainly two types of insomnia: primary insomnia and secondary insomnia.
Primary insomnia means that a person is having sleep difficulties that are not directly correlated with any other health condition or problem.
Secondary insomnia means that someone is having difficulty sleeping due to something else, such as a health condition (like asthma, depression), pain, the medicine they are taking, or a something they are using (like alcohol).
Acute vs. Chronic Insomnia
Insomnia also changes in how long it lasts and how usually it occurs. It can be short-term (acute insomnia) or can continue a long time (chronic insomnia).
It can also come and go, with periods of time when a person has no sleep difficulties. Acute insomnia can continue from one night to some weeks.
Insomnia is called chronic if a person has insomnia at least three nights a week for three months or maybe longer.
Causes of Insomnia
Problems of acute insomnia can include:
- Stress related to your life (job loss or change, death of a loved one, divorce, etc.)
- Emotional or physical trouble.
- Environmental circumstances like noise, light, or extreme temperatures (hot or cold) that conflict with sleep.
- Any medicines (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep.
- Interruptions in regular sleep schedule (for example, jet lag or switching from a day to night shift)
Problems of chronic insomnia include:
- Depression and/or anxiety.
- Chronic stress.
- Injury or discomfort at night.
Symptoms of Insomnia
- Sleepiness throughout the day
- General tiredness
- Difficulties with concentration or memory
Treatment for Insomnia
Acute insomnia may not need treatment. If your insomnia makes it difficult for you to work during the day because you are sleepy and tired, then your doctor may prescribe sleeping pills for a limited time.
Avoid using over-the-counter sleeping tablets for insomnia, because they may have unwanted side effects.
Treatment for chronic insomnia includes first treating health problems that are inducing insomnia.
If insomnia continues, your doctor may suggest behavioral therapy. Techniques such as relaxation yoga, sleep restriction therapy, and reconditioning may be helpful.
Adopt Good Sleep Habits for Beating Insomnia:
Good sleep habits, also called sleep hygiene, can benefit you get a good night’s sleep and overcome insomnia. Here are some tips:
- Try sleeping at the same time every night and wake up at the same time every morning.
- Try not to take naps throughout the day, because naps may make you less sleepy at night.
- Avoid long term use of phones or reading books at night. This can make it difficult to fall asleep.
- Avoid using harmful substances like caffeine, nicotine, and alcohol late in the day.
- Caffeine and nicotine are drugs and can keep you from falling asleep.
- Do exercises regularly. Try not to exercise close to bedtime, because it may excite you and make it difficult to fall asleep.
- Experts recommend not exercising for at least three to four hours before the time you go to sleep, especially if you are suffering from sleep disorder.
- Do not take heavy meal late in the day. However, a light snack can help you sleep before sleeping.
- Follow a daily routine to help you relax before sleep. Read a book, listen to music, or get a bath.
If you think you have insomnia, then talk a doctor of insomnia as soon as possible. By getting all the possible reasons, you can get the proper and reliable treatment you need, for better health and lifestyle.