Overview
Insomnia is a common sleep disorder in which a person can't fall asleep or stay asleep for long or both.They don't feel refreshed that results in weakness and fatigue all day.
A person with insomnia often feels sleepy all day.
Insomnia is the most common type of sleep disorder found in humans. You might be thinking why is sleep so important for us? Well yes it's really very important to get proper sleep. Your brain cells and cells of other organs heal themselves when you are sleeping. Sleep is also necessary for learning things and keeping memories.
Sleeping hours can vary from person to person. An average adult requires about 7-8 hours of sleep. If you don't get proper sleep the risk of other health disorders increases. Disturbed sleep can cause.
1.Anxiety
2. Depression
4. Grumpiness
5. Slow reaction time
Symptoms
Symptoms of insomnia are quite straightforward. The major symptoms of insomnia include.
1.Sleepiness during day
2. Grumpiness
3. Fatigue
4. Problem in concentrating
5. Difficulty in falling asleep
6. Waking up during night
7. Not feeling well rested
8. Increased errors
9. Slow reaction time
10. Waking up too early
Types
There are basically two types of insomnia.
1.Primary Insomnia
It is the acute type of insomnia that gets normal on it's own. The sleep problem is not generally linked to any other health disorder. It is self curable.
2. Secondary Insomnia
This is the chronic type of insomnia which comes due to some underlying health issues like diabetes, arthritis, asthma, depression or anxiety. It can also be a result of taking certain medication or too much alcohol.
Causes
There are various causes of both types of insomnia.
The main causes of primary insomnia are as follows.
1.Stress
Stress because of any reason is the major cause of insomnia. Concern about work, school studies, job, parents, partner can keep your mind active during night that makes it difficult for you to sleep.
2.Trauma
Trauma because of any major life event like getting fired from a job, death of any loved one or even getting a new job can keep you awake at night.
3. Disrupted sleep schedule
Jet lag, new shift in work or other factors that force you to change your sleeping hours might cause insomnia. You might feel sleepy at the hours when you slept earlier and fresh and active in your now sleeping hours.
4. Environment
Some people can't sleep with light on, some want some sound to play while sleeping, these types of environmental conditions might also disrupt your sleep. Temperature, noise and light being the major disruptions.
5. Eating habits
Too much caffeine in your dinner diet might also be a cause of insomnia. The metabolites present in caffeine make your brain 12 percent more active than it's normal level.
6.Too much phone
Using laptops, mobile or even watching television just before sleeping might be the reason because of which you remain awake at night.
The causes of secondary insomnia are as follows.
1.Mental health issues
Mental health issues like depression and anxiety might be the reason for your sleeplessness.
2.Medications
There are certain medications that make your brain active and disrupt your sleeping pattern. Medications for cold and allergies are major.
3. Other health issues
Other health issues like arthritis pain, frequent urination in diabetes, restless in high blood pressure might also not let you sleep properly at night.
4.Sleep disorders
There are other sleep disorders that might keep you awake at night. These include sleep apnea and restless leg syndrome.
Prevention
Secondary insomnia can only be prevented or treated by treating the underlying cause of insomnia.
Primary insomnia can be prevented if you take care of your eyes and sleeping pattern. Good sleeping habits, also known as sleep hygiene, help you to fight insomnia. Here are some tips.
1.Sleep at same time daily. Wake up at the same time in morning. Don't take naps during the day if you face trouble sleeping at night.
2. Eat a light snack about an hour before your bedtime to get a good night sleep
3. Don't drink caffeinated coffee or tea late in the day. Avoid smoking and drinking alcohol close to your bedtime.
4. Don't use phones or laptops before sleeping. That'll make falling asleep more difficult than it already is.
Remedies
There are various things you can do to get a good night's sleep. Here are some things you can try at home for getting a sound sleep.
1.Drink warm milk just before going to bed. It's believed that milk makes your mind calm and you can fall asleep quickly.
2.Meditate just before going to bed. Meditation keeps your mind calm and soothes your body. It can also help in getting rid of all the stress, anxiety and tension that your brain was nurturing.
3. Head or full body massage with essential oils like lavender, sandalwood, cedarwood, roman chamonile and sandawood.
A study has shown that essential oils makes your mind calm and makes you fall asleep quickly. This type of therapy is called aroma therapy.
Buy Essential oils here.
1. Lavender Oil
4. Sandalwood Oil
Conclusion
Insomnia is not a life altering disorder but it's a disorder nonetheless. It can make you grumpy and moody. Its treatment is also available with sleep medicines but you should consult a proper doctor before taking any medicines.
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