Having difficulty falling asleep? You might be suffering from insomnia. Insomnia is the most common sleep disorder affecting millions of people worldwide. Insomnia is not characterized by the hours you have slept. Rather it is defined by the quality of sleep. Even after 8 hours of sleep if you do not feel rejuvenated, then insomnia could be the reason.
You are suffering from insomnia, if you are:
* Having difficulty falling asleep
* Waking up in the middle of the night without any reason and then finding it difficult to drift back to sleep.
* Feeling tired even after 8 hours of sleep.
There are two types of insomnia – acute and chronic insomnia:
Acute Insomnia: Acute insomnia is more common than the latter. It lasts for a shorter period of time probably from a few nights and up to three weeks. People suffering from acute insomnia not require any treatment as it typically goes away on its own.
Chronic Insomnia is persistent and lasts for a long time, generally for more than three weeks. It requires proper treatment.
* Experiencing sleepiness and drowsiness during daytime
* Lack of energy and fatigue
* Difficulty in concentrating
* Affected performance at work
What causes insomnia?
Insomnia differs from person to person. Some of the common causes that lead to insomnia are:
Psychological reasons – Stress
Stress regarding work, health or family can impact your sleep. Heart-breaking, stressful events such as death or illness of a loved one, or a divorce can also lead to insomnia.
Everyday anxieties and depression are also linked to this disorder.
If you experience difficulty in breathing or feel the urge to urinate frequently; then it is bound to keep you from sleeping peacefully. Other medical conditions that lead to insomnia include lung disease, Parkinson’s disease, arthritis, Alzheimer’s disease, stroke, and an overactive thyroid.
Change in your work schedule can affect your sleep patterns drastically. Working late night or early morning shifts can disrupt your body’s internal clock- and affect your sleeping patterns.
Some prescription drugs can also lead to insomnia such as pain relievers, antidepressants, thyroid hormone medications, weight-loss products, allergy medications, high blood pressure medications and so on.
Consumption of too much caffeine in various drinks such as tea or coffee can affect your sleep patterns and prevent you from falling asleep easily. Drinking tea or coffee late in the evening is not a good idea, especially if you have difficulty falling asleep.
Making healthy changes in your lifestyle can help you cope with insomnia. Here are some of the positive things you can do to improve your condition:
* Limit the intake of caffeinated beverages, be it tea or coffee. Avoid caffeine several hours prior to your bedtime.
* Avoid drinking alcohol in the evening. It can affect your quality of your sleep.
* Make the ambience in your bedroom soft and cool and avoid TV prior to going to bed.
* Maintain a sleep schedule and adhere to it.
Use a sleep sound therapy system
Try to make your bedroom comfortable and conducive to sleep. In order to block outside noise, you can use a white noise machine. White noise is a natural, clinically proven sound that helps you sleep better by blocking noise and also managing tinnitus. You can also use a sleep therapy mask which will help you to switch off your mind so that you can have a deep, sound sleep.