Insomnia is a sleep disorder in which people have trouble falling asleep or staying asleep. It affects their health and energy. Less sleeping hours make one feel sluggish and not productive. A healthy person needs 7-8 hours of sleep every day. People with insomnia get from 3 hours to no sleep at all.
What causes insomnia?
There is no one definitive reason behind insomnia. People going through stressful situations tend to develop insomnia during that time. For example, the loss of a loved one, unemployment can be stressful situations. People suffering from anxiety or depression also have a risk of developing insomnia. Certain necessary medicines can also cause a chemical imbalance resulting in insomnia. For example, tea or coffee contains caffeine which is a stimulant drinking such beverages before going to sleep will ruin your sleep.
What are the symptoms?
• Trouble falling asleep
• Trouble staying asleep
• Waking up again and again or very early
• Short attention span
How to diagnose?
Insomnia is an easily self-diagnosable disorder. Doctors will ask about your sleeping habits, drinking or smoking history, whether you’re on any medication or undergoing a stressful situation. They can also issue a blood test to rule out any underlying diseases or causes.
At home tips for a better sleep
- A glass of warm milk or a light snack can help you fall asleep.
- Avoid tea or caffeinated beverages before going to bed.
- Don’t use products like alcohol or tobacco late at night. It could make you tired in the beginning but wake you up early the following day.
- Practice deep breathing or mindfulness to reduce stress and anxiety in your life.
- If you’re having trouble sleeping at night, avoid taking a nap during the day.
- During the summer season, the warm temperature can keep you from having a good rest. Lowering the room’s temperature will help your body fall asleep faster.
Insomnia has many at-home treatments that you can do to better your sleep:
• A treatment is known as ‘sleep restriction treatment’. You force your body into mild sleep deprivation so that you get tired and can sleep at night. This cycle continues until sleep comes naturally.
• Relaxing exercises such as yoga, mediation, the 4-7-8 method.
• Sleeping pills can are prescribed by doctors after understanding your symptoms and medical history. However, avoid taking over-the-counter medicines without any medical professionals’ supervision.