Insomnia means sleeplessness. Here people have difficulty sleeping soundly i.e. they suffer from sleep disorder And these people are known as “insomniac”.
Insomnia is Commonly succeeded by low energy, irritation, depressed, daytime sleepiness, difficulty in focusing, and learning.
And most importantly vehicle collisions and also can cause your body to resist insulin causing an imbalance in blood sugar level leading to diabetes.
In Hindi insomnia is termed as “अनिद्रा”, “Sandra”.
WHAT IS IN FOR ME
- DIFFERENT SYMPTOMS OF INSOMNIA?
- WHY ARE YOU NOT ABLE TO FALL ASLEEP (CAUSES)?
- WHAT ARE THE TREATMENT OF INSOMNIA?
- WHAT ARE THE DIFFERENT TYPES OF INSOMNIA?
- HOME REMEDIES TO CURE INSOMNIA.
- FREQUENTLY ASKED QUESTIONS ABOUT INSOMNIA.
DIFFERENT SYMPTOMS OF INSOMNIA?
All these are a few symptoms of insomnia.
- Difficulty in falling asleep and having a sound sleep.
- Inability to focus on the day to day tasks.
- Difficulty in learning and focusing.
- Continuous worry about sleep.
- Waking up at midnight or too early and not able to fall asleep again.
- Acting irritably and aggressive.
- Daytime sleepiness and depression.
Often ‘Delayed sleep phase disorder’ is misdiagnosed as Insomnia.
WHY ARE YOU NOT ABLE TO FALL ASLEEP (CAUSES)?
regarding one’s personal or professional lifelike; divorce with your partner, being fired from the job, having chronic health issues, etc.
schedule and poor sleep habits like using phones, television, or laptop for a long time before sleep.
Mental health issues/disorders
conditions like chronic pain, heart disease, overactive thyroid, asthma, Alzheimer’s, diabetes, etc.
Restless leg syndrome
causes an irritating sensation in the legs and the person can’t resist themselves from the desire of moving them, thus preventing them from falling asleep.
like tea, coffee, soft drinks, etc. and Nicotine in tobacco products being taken before sleep prevents you from falling asleep. People under medications due to a certain disease or having weight loss products can prevent you from sleeping due to the presence of caffeine in them.
PLMD which stands for ‘Periodic limb movement disorder’ that occurs during sleep and hampers the sleep of the person by causing arousals of which the sleeper is unaware.
Hormone shits during or preceding menstruation and menopause.
Excessive exposure to blue light from artificial sources that prevent you to fall asleep, such as phones or computers.
WHAT ARE THE TREATMENT OF INSOMNIA?
First of all, you need to change your sleeping habits by following a strict schedule for bedtime and also other works so that you don’t stress out much.
After observing a few days if you still face problems sleeping then you have to see a doctor who will recommend some treatments in order to improve your sleep.
CBT-I or Cognitive behavioral therapy for Insomnia:
It is commonly recommended as the first line of treatment. This helps you to ignore negative thoughts and worries that prevent you from sleeping and keep you awake.
This helps in developing good sleeping habits and eliminating bad habits which were the barrier for your sleeplessness. The techniques used in CBT-I are:
Stimulus control therapy:
It helps to get rid of the factor that prevents you from falling asleep. You should use the bed only for sleeping purposes and not for any work purpose, and if you are unable to fall asleep within 15-25 minutes then you should leave the bedroom and return only when you’re sleepy.
These are the techniques that help you to control various norms for which it becomes difficult for you to fall asleep.
The techniques are biofeedback, progressive muscle relaxation, and breathing exercises.
Remaining passively awake:
This therapy is also known as ‘paradoxical intension’. It is mainly for learned Insomnia and helps in reducing worries about not being able to sleep early and staying awake instead of expecting to fall asleep.
In this therapy, it is recommended that you should spend less time in bed and avoid naps at daytime which will cause partial sleep denial and thus making you sleepy and tired at night.
In this way, your sleep will be improved and the time you spent in bed sleeping will increase.
If you have the problem of falling asleep too early and awaking too early then you can use artificial or natural light in order to internal push back your clock.
These are few techniques that are generally recommended by doctors to improve your sleep, but there may be many other techniques also that can be recommended by your doctor according to your lifestyle and help you get sound sleep.
prescribed sleeping pills can induce you to fall asleep or keep you from sleeping or both.
So doctors don’t prefer to rely on prescription sleeping pills for a longer period (not more than a few weeks) as they can have side effects like daytime tiredness, increase the risk of falling, etc.
Or they can be habit-forming as well. But certain medications are meant to be used for long term use. Example: Ramelteon (Rozerem), Zaleplon (sonata), Eszopiclone (Lunesta), Zolpidem (Ambien, modular, intermezzo, optimist).
Over-the-counter sleep aids:
are non-prescription sleep medications containing antihistamines that make you feel drowsy and have side effects like daytime tiredness confusion, cognitive decline, problem urinating, etc.
But they are not meant to be used on a regular basis and must be taken only after recommendation by the doctor.
WHAT ARE THE DIFFERENT TYPES OF INSOMNIA?
It is a temporary period of difficulty sleeping. The person suffering from this has difficulty sleeping due to sudden negative change in their life like; receiving bad news, losing a job or loved ones, etc. It often gets resolved without any medication or treatment.
It is a long-term period of difficulty sleeping. If a person can’t sleep for 3 nights or more per week for 3 months or longer then he/she is said to have a chronic type. It has many causes.
It occurs due to other conditions like Psychiatric symptoms (Anxiety, depression), or other reasons like back pain, arthritis, etc. that makes it harder for the person to fall asleep.
When the person suffers from the problem of falling asleep at the beginning of the night then he/she has this type.
Here the people suffer from not able to fall asleep and even if they fall asleep they have difficulty in returning to sleep again once they wake up.
HOME REMEDIES TO CURE INSOMNIA.
The good news is that, whatever your age may be, this problem is curable and treatable. The main key is to hold on to your schedule and keep a definite time of sleeping which will help you to get sound sleep every time and also maintain good health. Following are the few tips that you can follow as home remedies:
Sticking to a strict schedule:
As mentioned earlier you must maintain a strict schedule and follow that, especially sleeping and waking time. Even on weekends try to stick to it.
Check your medication:
If you are taking any kind of medications then make sure that you check with your doctor from time to time to see if they are working positively or negatively to your Insomnia.
Talk about pain to your doctor:
If you are in pain and it is bothering you then make sure you talk about it to your doctor and ask him if you can take any pain killers/relievers that will be effective enough to eliminate your pain at least during the time you are sleeping so that you can get a sound sleep.
Try not to take heavy meals before sleeping:
It is said that at night you should eat less ‘like a beggar’ so you must follow this to avoid heartburn and to get sound sleep. Also remember to drink less water, because if you drink more water then you will need to urinate often, which will hamper you from falling asleep.
Limit your naps
: Naps in the afternoon may make it harder for you to sleep at night, so try reducing your naps to 30-40minutes (if you can’t do away with it) and if u can get by without it then it’s more good for you.
If you stay active throughout the day and also workout (not so mandatory) then it will promote a night of sound sleep.
Try avoiding and limiting the intake of alcohol, caffeine and completely stop using nicotine:
These are the elements that prevent you from falling asleep, and even if they do then it won’t be a sound sleep. They are also very harmful to your body and have uncountable side effects.
Avoid trying hard to sleep:
If you constantly try hard to fall asleep, the more you will remain awake. So move to your bedroom only when you are sleepy and then while you rest in your bed erase all kinds of negative thoughts that hinder your sleep.
Try meditating before sleep. It not only helps in inducing sleep but also is very good for your mental health.
You can also do certain yoga before going to bed because as per studies yoga promotes better sleep quality and also is good for health.
Here I have shared with you one of the most common problem insomnia. Many things such as causes, symptoms, cure, types, remedies, and more about insomnia, are discussed in this blog. Learning more is always beneficial for you as well as others as you can understand better and help others.
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FREQUENTLY ASKED QUESTIONS ABOUT INSOMNIA.
Yes, insomnia is definitely curable, if we follow a strict schedule.
Yes, most pregnant women tend to suffer from Insomnia.
There is no specified test for Insomnia. Various tools may be used by doctors to detect Insomnia like performing a blood test, asking a few questions, etc.
Some names of the medicine for Insomnia are zolpidem (Ambien), eszopiclone (Lunesta), zaleplon (Sonata), doxepin (Silenor), ramelteon (Rozerem), suvorexant (Belsomra), temazepam (Restoril).
Insomnia means sleeplessness. Here people have difficulty sleeping soundly i.e. they suffer from sleep disorder And these people are known as “insomniac”. In Hindi insomnia is termed as “अनिद्रा”, “Sandra”.
Insomnia is Commonly succeeded by low energy, irritation, depressed mood, daytime sleepiness, difficulty in focusing and learning.
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