Insomnia is one of the common sleep disorders, especially for elderly people. People having insomnia will have difficulty in getting to sleep as well as having insufficient amount of sleeping for a long time.
Symptoms Of Insomnia
Here are some common symptoms you may encounter when having insomnia:
- You find it difficult to sleep and have to lie awake for a long period before you finally feel asleep.
- You see yourself waking up frequently during the night. Sometimes, you find it hard to go back to sleep afterwards.
- You feel tired and hard to concentrate the next day but cannot fall asleep in the days’ time.
- You don’t get enough sleep. The amount of sleeping time is about 7 to 9 hours for adults. Children need more time to sleep.
These symptoms can last for some days. In some more severe cases, the problems will last for months or even years.
Effects Of Insomnia
Insomnia which lasts for a long period of time will have negative impact on your mental and physical health. You will feel tired and cannot concentrate as well as thinking clear for the whole day.
Not getting enough sleep can further damage the normal functionality of all the systems in your body.
All of these tiredness and unhappiness will also damage your relationships with other people. You become aggressive and intolerable to others.
Reasons For Insomnia
There are various reasons that will make you develop insomnia.
Stress and anxiety: Thinking about a stressful problem about work and or financial issues will keep you awake at night.
Your unusual sleeping routine: If you are not being about to sleep on time for some periods of time such as jet lag or shift work, your sleeping patterns will change.
A poor sleeping environment: When your bed is uncomfortable, your bedroom is too noisy or too bright and your pillow doesn’t support your posture, then you will find it difficult to fall asleep as well.
Poor health conditions: Sometimes, insomnia is the symptoms of underlying health conditions. They could be some kinds of mental health condition such as psychotic disorder, anxiety disorders and mood disorders such as bipolar disorder. Some physical health diseases could also lead to insomnia such as Parkinson’s and Alzheimer’s disease.
Medication: Some medicines can cause insomnia as the side effect such as steroid medication and some antidepressants.
How to Deal With Insomnia? Recommended Remidies
First, there are many things you can do to fix this problem.
- You need to set regular hours when you go to bed and wake up. Also don’t spend too much time taking naps during the day.
- Make sure your sleeping environment is comfortable. The bedroom should be dark and quite, the temperature is not too hot and not too cold. Also use a firm mattress and comfortable and supportive pillows. You can turn on some white noises such as the sound of the rain of waves to help you fall asleep quicker.
- Change your eating habit. You shouldn’t eat too much or drink alcohol before the time you go to sleep. You should also avoid drinking tea or caffeine in the afternoon onwards. Caffeine found in these drink could keep you awake for 24 hours from the time you drink. Consider quit smoking.
- Try not to think about the problems that are worrying you. You can write the problems and solution for them onto a paper and set them aside for tomorrow.
- If you are worrying about not being able to sleep, the problem only gets worse. If you can’t sleep, you can get up and do something till you find sleepy again.
Secondly, if all of these things you have done above don’t help, you need to see the doctor.
- You should make an appointment to see your doctor if the problem persist for a month or more.
- When you come to see him, he will need some information about your sleeping patterns, your personal lifestyles such as diet or alcohol consumption as well as your medical history of any medication you take. So be sure about these details before you come to see him.
- Your doctor will first address any problems related to anxiety or your lifestyle and suggest you change your sleeping patterns with the methods I mention above.
- If the case is serious, you will undergo the cognitive and behavioral treatments called CBT (cognitive behavioral therapy).
They include stimulus-control therapy – which helps you develop a consistent sleep/awake pattern and relaxation training- which helps you to reduce tension as well as thinking less.
- If the treatment is not helping either, the last option is using sleeping tablets. Prescription tablets can only be used for a short time only. They treat insomnia itself but not the problems underlying and can be less effective over time as well as causing inconvenient side effects.
Insomnia is very uncomfortable and inconvenient because it affects your health as well as your life seriously. Luckily you could fix this problem by following the tips I mentioned above. Your doctor could give you more advices about having a good sleeping routine and provide you some treatments such as cognitive and behavioral treatment as well as using prescription sleeping tablets.
I hope that you can get over insomnia soon and will be able to have a quality sleeping time as well as a healthy active life ahead.