If you are having trouble sleeping, you may have Insomnia. Insomnia can occur for any reason, like jet lag, pregnancy, stress, and some chronic conditions. Let’s learn about Insomnia, its causes, and what remedies are available.
What is Insomnia?
Insomnia is a sleeping-related disorder; it can make you sleep less. If you are having Insomnia, following things you can feel.
- not fall asleep
- Instant wake up
- Having fatigue
- Wake up at night and think about why I am not sleeping
According to some research, there are sleeping issues. Not only older adults but also 10 percent of young people are having sleeping disorders.
Symptoms of Insomnia
Insomnia is a severe problem that needs attention. Here are some symptoms of Insomnia.
- Always having stress
- Feeling tired
- No sleeping
- Increased depression
- Always querimonious
- No freshness after some sleep
- Irritation
- Less focus
- Low memory
Types of Insomnia
Types of Insomnia are described based on the conditions and symptoms of patients. Some kinds of Insomnia are described below.
- Acute Insomnia
This type of Insomnia is short-term; it goes from one night to weeks. It will be recovered soon.
- Chronic Insomnia
Chronic Insomnia is a problem. It can affect your sleep from 3 nights to 3 months. It occurs three days a week regularly.
- Onset Insomnia
In this type of Insomnia, you have trouble sleeping due to some reason like the use of caffeine, mental problems, or maybe some other issues.
- Maintenance Insomnia
In this type of Insomnia, you find it challenging to keep sleeping. When you go to sleep, you wake up too early. It is due to some mental or physical health issues.
- Behavioral Insomnia
In this, you regularly have trouble sleeping and often refuse to sleep. Children can improve it by doing some gaming routines and refreshing themselves with something.
What are primary and secondary Insomnia?
Primary Insomnia is simple and does not cause severe effects. But secondary Insomnia is critical and causes the following effects.Some illnesses and chronic painMental health problems Or even medications
Causes of Insomnia
Causes of Insomnia are different for different types of Insomnia. Here are some causes of Insomnia according to their kinds.
Causes of acute Insomnia
StressSleep routine disturbance due to home change or hotel living. Mental or physical pain and illness. Jet lag and Some medication.
Causes of chronic Insomnia
Chronic pain conditions such as back pain, arthritis Anxiety, depression, Sleep disorder, Health diseases such as cancer and heart diseases.
Factors for Insomnia
Insomnia can affect people of any age and any sex; adults are more affected by this, and women facing menopause are also affected by this.
There are many risks of Insomnia, some of them given below.
Challenges like financial problems, family problems, and relationships may cause stress. A sedentary lifestyle ,Frequent changes in routine, change in the time zone and Travel to different places Alcohol and tobacco
Insomnia in children
Insomnia can also affect children for the same reason that causes it in adults. There are the following reasons that cause Insomnia in children. Stress, Physical and mental disturbance and Use of much caffeine
Treatment of Insomnia in Children
If you want to reduce your children’s sleeping problems, you must maintain the following routine.
- Create a bedtime routine
- Avoid the use of screens during bedtime
- Reduce any stress from their life
Insomnia and pregnancy
Insomnia is common in pregnant women, especially in the first and third trimester. Here are some reasons for Insomnia in pregnancy. Change in body, Change in hormones, Increased urination, Increased stress, Increased anxiety, Cramps and back pain.
How to improve sleep during pregnancy?
Treatment of Insomnia
Insomnia is a common problem in every age and should be treated well. Below are some techniques to treat Insomnia.
- Stimulus Activity
It is a technique you have to adapt to get better sleep. When you get up, adapt an enjoyable and relaxing routine so that you feel sleepy after time.
- Sleep Restriction
This technique reduces your bedtime so you may develop an adequate and less sleep routine. It improves the quality of sleep.
- Bright Light Exposure
Exposure to bright light is significant; you should get light in the morning and evening to feel comfortable. It develops the habit of sleeping in light.
Things You Should Avoid To Get Better Sleep
If you consult a doctor, he will advise you on the following things to avoid if you want to get better sleep. Do not use caffeine at time of sleep. Do not overeat food or spicy food. Do not do intense exercise before bed. Do not use your bed for anything else other than sleep or sex.
Medication And Supplements
Your consultant may advise you to use some supplements to improve your sleep. Medicines and supplements have effects on sleep. They can improve your sleeping habits. Melatonin is a supplement that can give you relief from Insomnia.
Other Approaches To Get Rid of Insomnia
Lifestyle is an important thing that controls your sleep habits; here are some homemade remedies that can improve Insomnia.
- Natural Sleep Enhancers
You should try some milk, tea, or some natural fragrances; they can help you improve your sleep.
- Meditation
This technique develops the habit of daily life relaxing awareness. It helps improve sleep and also improves the routine of going to sleep. It can reduce anxiety, stress, and depression, which helps in getting better sleep.
- Acupuncture
It is a Chinese technique many people find difficult to use. It includes the use of needles in stress-creating areas. It helps improve insomnia problems.
Final words
Insomnia is a problem for many people; it can disturb your mental and physical health. It can destroy your life goals. If you are facing Insomnia or seeing any symptoms, you should consult your doctors or professional health care to find the best way to get better treatment.