Insomnia – What you need to know

Insomnia - What you need to know

 

Sleep is very essential – this is the time of the day wherein our body and mind relaxes which have been otherwise active throughout the day.

 
Studies suggest that an average of 6 – 8 hours of sleep is recommended each night in order to stay healthy.

 

 

In todays’ day and age, problems associated with sleep are increasing owing to lifestyles, technology addictions, etc. – most common of which is Insomnia! The National Institute of Health has estimated that nearly 30%of general population suffer from sleeping issues, of which 10% have daytime functional disabilities purely due to lack of sleep.

 

 

What is Insomnia? Insomnia is a sleep disorder leading to difficulty falling asleep, difficulty staying asleep, and causing an inability to get back to sleep when conditions are favorable for sleep.

 

 

What causes Insomnia? Insomnia has a variety of related risk factors such as underlying medical issues, lifestyle issues, etc. Some other common factors include: Stress

 

 

  • Anxiety
  • Depression
  • Excessive travelling
  • Poor sleep habits
  • Eating excessively in the evening
  • Arthritis, Unexplained aches and pains
  • Diabetes
  • Respiratory Issues – COPD, Asthma
  • Cancer
  • Heart ailments – MI, CHF
  • Acidity, Acid Reflux
  • Neurological – Stroke, seizures
  • Habits – Alcohol, smoking, excessive coffee or tea
  • BPH, Cystitis, UTI
  • Day time sleeping habits
  • Shift workers
  • Too much usage of TV, Computers and mobiles just before bedtime
  • Age related issues

 

Symptoms of Insomnia – Symptoms are diagnostic most of the time and include –

 

 

  • Difficulty falling asleep at night
  • Frequent waking up at night
  • Waking up too early in the morning
  • Feeling tired at morning
  • Irritability, depression, anxiety
  • Difficulty to concentrate in work
  • Low mood and energy
  • Personal relationship problems

 

Insomnia can happen with anyone and everyone. However, the following groups of people are at risk and are more prone for the condition –

 

 

  • Women
  • People over 60 years of age
  • People suffering from Chronic Health Conditions
  • People on long term medications
  • People with irregular schedules
  • Work/Personal Stress

 

Self-management is always preferred in case of Insomnia and when it fails, consulting a Doctor is recommended.

 
A few tips to help you get started include:

 

 

  • Stick to a sleep schedule irrespective of weekends and holidays
  • Stay active throughout the day and avoid day time naps
  • Check your medications on regular basis with your GP, to rule out their contribution to insomnia
  • Avoid naps at day time even if it just less than 30 minutes
  • Avoid intake of caffeine, nicotine, alcohol
  • Don’t rest on bed with pain
  • Avoid large meals and beverages before bed time
  • Keep your bedroom calm – soothing lights and light music helps achieve sleepiness
  • Practice healthy habits like reading novel or bath in warm water just before bed time
  • Get out of bed if you are not able to sleep

 

Try with these tips for about 4 weeks, if sleep still eludes you, consult your doctor right away.

 

 

Be more than well – Be well prepared.

 

 

 

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