Insomnia is a common sleep disorder. It is defined as an inability to go to sleep, waking up too early, or feeling unrested after sleep for at least three nights a week for at least three months. Most adult need to get seven or more hours of sleep a night to feel rested.
Chronic or long-term insomnia makes it difficult to accomplish routine tasks like going to work or school and taking care of yourself. Insomnia can lead to or contribute to the development of other health problems, such as depression, heart disease, and stroke
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Symptoms of Insomnia
- Difficulty falling asleep, including difficulty finding a comfortable sleeping position
- Waking during the night, being unable to return to sleep and waking up early
- Not able to focus on daily tasks, difficulty in remembering
- Poor sleeping habits
- Making more errors or having more accidents.
- Having ongoing worries about sleep
Causes of Insomnia
Insomnia may be the main problem or it may be related to other conditions.
Long-term insomnia is usually due to stress, life events or habits that disrupt sleep. While treating the cause of your sleep problem may stop your insomnia, sometimes it can last for years.
Here are the causes of why you may be having trouble with your sleeping routine
- Sleep-related disorders : Sleep apnea causes you to stop breathing at times during the night, disrupting your sleep. Restless legs syndrome causes a strong uncomfortable urge to move your legs when trying to fall asleep. This may keep you from falling asleep or getting back to sleep.
- Caffeine, nicotine and alcohol :Coffee, tea, cola and other drinks that have caffeine are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can disrupt sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often results in waking up in the middle of the night.
- Stress :Concerns about work, school, health, money or family can keep your mind active at night, making it hard to sleep. Stressful life events, such as the death or illness of a loved one, divorce, or a job loss, also may lead to insomnia
- Brain differences: You may have a more active brain or brain chemistry differ.
How to get through it :
- Improve Sleep Hygiene and Lifestyle Habits : Sleep hygiene alone isn’t usually enough for chronic insomnia but is a foundational part of treatment.Go to bed and wake up at the same time every day even weekends , regardless of how much sleep you got. Avoid naps or limit to few minutes daily.Get regular physical exercise,Dim lights, avoid stimulating activities.Avoid caffeine, Alcohol , nicotine and heavy meals before sleeping .
- Organize Your Sleep Environment : Keep the bedroom cool , dark and quiet. Remove TVs, computers, and clocks from view.Use a comfortable mattress/pillow.Reserve the bedroom for sleep only
