Insomnia No More – Secret Debunked
Sometimes, you experience a trouble while sleeping, or may awake soon at night and struggling hard to sleep but failed. Roughly, 30 percent of general population complains such kind of sleep disturbances. And most of the time, it is insomnia.
What is Insomnia?
If you are having difficulty in sleeping, you may wonder if you have insomnia. Firstly, let’s be clear about this condition. Insomnia is difficulty in falling asleep or staying asleep even when you have a chance to do so. So, the persons suffering from this condition, may not feel refreshed when they wake up. With time, they feel fatigue, low energy, mood disturbances, low performance and difficulty in concentrating in routine work. These people lose interest in their daily life. All of this presents a complicated condition, insomnia, a sleeping disorder.
Insomnia – The Basic Knowledge
Before you rush to a doctor, your need to understand, you’re not suffering from a disease rather a condition, that can be eradicated if you consider some facts. Insomnia is trouble with sleep, and we must know what is normal sleep. It is a cycle with two components i.e. onset (falling asleep) and maintenance (staying asleep). If you receive some bad news, or have a stress situation like an interview or an exam on tomorrow morning, you can’t sleep (problem in onset). This is Acute Insomnia due to stress or grief (short-term insomnia).
Problem in falling asleep or staying asleep that occurs at least three nights in a week and lasts at least for three months is a chronic process. This is Chronic Insomnia (ongoing insomnia). Many factors, like sleeping habits, eating times, environment and on few occasions – an ongoing disease, may be responsible for chronic insomnia.
In the nut shell, if you are aware of basic facts about insomnia, all you need, is a good routine and care, not necessarily a good physician.
Insomnia affects women more than men. Although, this disorder can occur at any age, the adults are more likely to have this disorder than the young people. Certain factors increase the risk at any age;
ü Increased stress
ü Sedentary life style
ü Work shifts at night
ü Long distance travelers with time changes
ü Low income or socio-economic status
ü Certain medical conditions also trigger insomnia (these conditions merit consultation with a physician)
The secret to treat this sleeping disorder is simple. You need to stop the cause triggering it. For an instance, caffeine is the cause of your insomnia, stop drinking it at night or at least limit its use as early as insomnia starts.
Time to Kick Out Insomnia
If you are the victim of insomnia, there are many things you can do to help you get to sleep. Here are some steps to help you kick out insomnia.
Make A Habit Of Sleeping At Same Time Every Day
Our body has natural clock or rhythm that controls our sleeping pattern. We can modify it according to our needs and habits. Sleeping late at weekend is a common tempt which disturbs our natural sleep rhythm. Make a habit to sleep at same time even at weekend to train your body for a good sleep.
Avoid Caffeine, Nicotine and Alcohol
Caffeine and nicotine stimulate our digestive system and also have a direct effect on sleep. Their effects can persist for hours. So avoid taking such stimulant at night right before sleep. Alcohol has seductive effects in first few hours but it makes staying asleep hard and causes frequent arousal during sleep.
Do Not Nap for Long
Taking naps is good for health, but long naps at noon decrease sleep requirement of body and disturb our night sleep and ultimately cause insomnia.
Regular exercise improves sleep quality and duration but doing exercise right before going to bed disturbs it.
Make Up Your Bed Room
Bed room should only be used for sleeping purpose. Avoid reading or indulging in other activities in your bed room so your body may become familiar with its sleeping environment. Reading and watching television on bed disrupt natural circadian clock that senses our sleeping environment and induces sleep.
Your bed room must be a comfortable and calm place. Light, humidity, temperature, and absence of noise, all these factors are conductive to falling asleep.
Avoid Late Meal
Late night meal and drinking stimulate our digestive system and keep us up. So avoid eating and drinking while you intend to sleep.
Empty Your Mind
Sometime, your thoughts are responsible for your sleeplessness. So empty your mind before going to bed and try to relax. You can try muscle relaxation techniques, deep breathing techniques and meditation, and positive feedback to promote sleep.
You must know one thing. Few times, an ongoing disease is responsible for your sleep disorder and you consider it as just insomnia. In such circumstances, you need visit your physician to cure your ongoing disease process.