Insomnia is a sleep disorder so it is necessary to know, How to cure insomnia, insomnia symptoms,types, and causes. For healthy mind and body a good sleep is must for everyone. Sleep is as important as food and water. Inadequate sleep decreases the work efficiency.
Different age group has different sleep capacity and time. A newborn baby sleep for 18 hours and on other hand adult sleep for 7 to 8 hours in a day. Inadequate sleep effect on our metabolic process and it may increases the risk of getting diabetes, weight gain and high blood pressure.
What is insomnia?
According to science if one is unable to sleep thrice in a week completely then it can consider as insomnia.
In other words insomnia can be defined as if someone feel it difficult to fall asleep, stay asleep, or both. Or someone get chance to sleep but unable to fall asleep. And after sleep not feeling refreshed also.
Insomnia leads to fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.
Types of insomnia and insomnia symptoms
Insomnia can be of two types as short-term, acute, or long-term, also referred to as chronic.
Short-term or acute insomnia
As it is mention in the term that short term means for short period of time. Insomnia disorder will be there for short duration.
Reason for this insomnia can be stress or upsetting event. Stress due to very little problems like day before exam, break up with friends, going to give presentation and night before any function.
This type of insomnia is normal and will automatically go with time. May be it will remain for days or weeks.
Long term or chronic insomnia
If a person is unable to sleep for long period of time like more than 30 days then it may be long term or chronic insomnia. It occurs at least three times a week for three months or more.
This type of insomnia is consider as second stage of another problem or a combination of problems. Another problems which may arises chronic condition are medical conditions, psychological issues and substance abuse.
Causes for long term or chronic insomnia can be changes in the environment, unhealthy sleep habits, hectic work shift, and other clinical disorders.
According to one research those who sleep less or sleep in late night as compare to others their thoughts are mostly negative. They are always in tension or stress, with full of negativity in their mind and because of that they cannot sleep properly.
There are medical causes, lifestyle and different behaviour causes.
Medical issues, causes include sinus allergies, gastrointestinal problems such as reflux, cancer, diabetes, hyperthyroidism, arthritis, asthma, neurological conditions such as Parkinson’s disease, chronic pain.
other reasons can be tension, still living in past events, excessive worrying about future events, feeling overwhelmed by responsibilities, anxiety, depression. All these can create sleeping problems.
Lifestyle changes like late night work shifts. Stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work. It leads to sleep deficiency.
Bad eating habits
Heavy meals and spicy foods can also cause heartburn and interfere with your sleep. Nicotine in tobacco products is another stimulant that can interfere with sleep.
Coffee, tea, cola and other caffeinated drinks are stimulants. All these drinks have direct connection with sleep disorders.
Medications, Many medicines and drugs can interfere with sleep, like antidepressants and medications for asthma or blood pressure. Pain killers, weight loss products.
People who experience insomnia usually report at least one of these symptoms:
Early waking up in the morning
Waking up during the night
Problem in falling or staying asleep
Fatigue, mood changes, and difficulty concentrating on work
Daytime tiredness or sleepiness
Irritability, depression or anxiety
Difficulty paying attention
Increased errors or accidents
How to cure insomnia? And insomnia symptoms
There are both pharmaceutical and non-pharmaceutical treatments for insomnia. Doctor will guide you for the treatments according to the type of insomnia.
Pharmaceutical treatment include medicine like diphenhydramine (Benadryl). These have many side effects also.
Non-pharmaceutical treatment include change in lifestyle. Here are few habits one can follow to overcome this problem.
Keep your bedtime and wake time consistent from day to day, including weekends.
Regular activity or physical activity helps promote a good night’s sleep.
Check your medications to see if they may contribute to insomnia.
Avoid or limit caffeine and alcohol, and don’t use nicotine.
Avoid large meals and beverages before bedtime
Make your bedroom comfortable for sleep
Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
If insomnia due to psychological condition or medical disorder, then take doctor’s advice.