You’re tired, you’ve had a really hard day. You’re trying to get some sleep, but your mind simply won’t slow down. It never stops talking! You haven’t had a decent sleep in days and in the morning when you get up you feel even more tired. Sounds familiar?! If you can’t sleep than is highly probable that you have insomnia.
Almost all of us have certain symptoms which are typically related to insomnia. For instance, you may wake up too early. You also may wake up periodically during the night or you may simply have difficulty falling asleep in general. This is not so uncommon and we’ve all experienced it to some level. There is nothing to worry about, it simply happens. However when these symptoms continue to repeat its considered to be a medical condition.
So what is it?! Insomnia is classified as a sleep disorder. Individuals who suffer from it find it very difficult to fall asleep, stay asleep, or both. When they wake up, they don’t feel refreshed and energized. This all may lead to general feelings of fatigue. Sometimes even decreased quality of life, productivity or may lead to more serious health conditions. Insomnia can be diagnosed as short-term, also called acute insomnia, or long-term, chronic insomnia.
Symptoms and causes of insomnia
Acute insomnia is typically caused by stress or an upsetting event. It can last for several days or even weeks. Chronic insomnia occurs at least three times a week for a longer period of time. This type of insomnia is often secondary to another problem or a combination of problems. These are commonly various psychological issues, medical conditions or substance abuse.
It may also be triggered by life changes, such as an ever-evolving work schedule. People who experience insomnia usually report at least one of these symptoms: waking too early in the morning, unrefreshing sleep, trouble falling or staying asleep. These symptoms may last for few nights or weeks. In some cases even months or years. How long will it last, depends predominantly on its causes, lifestyle changes, and treatment.
When we talk about prevention the most important thing is to maintain healthy sleep habits. Follow a regular sleep schedule. Have a routine bedtime and wake up at roughly the same hour each morning. Eliminate any sources of noise or bright lights that prevent or disrupt sleep. Exercise daily, preferably early in the day. Cut down on beverages containing caffeine. Because stimulating effects of caffeine may last for many hours and enable you to have a sleep. Eliminate alcohol, since many people experience wakefulness as the effect of the alcohol.
Treatments are various and largely depend upon your condition and diagnosis. If insomnia is one of the symptoms of an another medical disorder, treating the underlying problem is very likely the only thing that you need. However, don’t assume that insomnia is an unavoidable part of your illness. Call your doctor if you are worried about sleeping problems. Especially if insufficient sleep or disturbed sleep is interfering with your ability to function normally during the day. Your doctor may prescribe sleeping pills for short term. Occasionally use of supplements that contain melatonin may help.
In many cases, people with insomnia, normal sleep patterns return within a few days. Especially if a lifestyle issue (stress, work overload, a change in time zones) disappears or is modified. Changes in your bedtime surroundings and habits that promote sleep are usually the most important way to manage it. In these cases so called, behavioral therapies have the best effect.
These therapies include relaxation therapy, sleep restriction, and reconditioning. Relaxation therapy are special techniques which quiet the mind and relax the muscles. Sleep restriction is a program that at first permits only a few hours of sleep per night. Then gradually increases the nightly sleeping time. Reconditioning is a type of program that teaches the patients to associate the bed only with sleeping. The patient can go to bed only when sleepy and avoid daytime naps.
No matter how long you’ve been suffering from insomnia or how frequently you struggle to sleep. Don’t despair! It can take time to correct the habits that contribute to your sleeping problems. However, there are plenty of things you can do to help overcome insomnia. You can apply them and enjoy a full and restful night’s sleep.
Please follow and like us: