Many of us experience trouble sleeping at one time or another. Usually, it's due to stress, travel, illness, or other temporary interruptions to your normal routine, but if sleeping problems are a regular occurrence and interfere with your daily life, you may be suffering from a sleeping disorder or insomnia. Sleeping disorder (Insomnia) is the inability to fall asleep or stay asleep at night, resulting in unfreezing or non-restorative sleep. Insomnia is defined by the quality of your sleep. Even if you're spending eight hours a night in bed. If you feel drowsy and fatigued during the day, you may be experiencing insomnia.
Symptoms of Insomnia
- Difficulty falling asleep despite being tired.
- Waking up frequently during the night.
- Trouble getting back to sleep when awakened.
- Unrefreshing sleep.
- Relying on sleeping pills or alcohol to fall asleep.
- Waking up too early in the morning.
- Daytime drowsiness, fatigue, or irritability.
- Difficulty concentrating during the day.
Common psychological and medical causes of Insomnia
- Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological cause includes anger, worry, traumas, etc.
- Â Many medical conditions and diseases can cause insomnia, including asthma, allergies, acid reflux, and cancer. Chronic pain is also a common cause of insomnia.
- Many prescription drugs can interfere with sleep, including antidepressants, stimulates for ADHD, thyroid hormone, high blood pressure. Common over-the-counter culprits include cold and flu medication that contains alcohol, pain relief that contains caffeine, and sleeping pills.
- Insomnia is itself a sleep disorder but it can also be symptoms of other sleep disorders including sleep apnea, restless legs syndrome, discussed in our other articles on types of sleeping disorder.
Fighting Insomnia with a Better Sleep Environment and Routine.
- Make sure your bedroom is quiet, dark, and cool. Noise, light, and a bedroom that's the too hot or cold or uncomfortable mattress or pillows can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, open windows or a fan to keep the room cool, and blackout curtains or an eye mask to blackout light.
- Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at the usual time in the morning even if you've tried. This will help you get back into a regular sleep rhythm.
- Electronic screens emit blue light with disrupts your body's production and combat sleepiness. So turn off all screens such as watching T.V., spending time on the phone, computer or tablet choose another relaxing activity, such as reading a book or listening to soft music.
- Avoid stimulating activities and stressful situations before bedtime. This includes checking messages on social media, big discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning.
- Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30min before 3 p.m.
Things to avoid before bed
- Avoid drinking too many liquids at night. Walking up at night to go to the bathroom becomes a bigger problem as we age. By not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed.
- While alcohol may help you to relax and fall asleep, it interferes with your sleep cycle once you're out, causing you to wake up during the night.
- Try to make dinner time earlier in the evening and avoid heavy, rich food within two hours of bed. Spicy and acidic foods can cause stomach problems and heartburn which can wake you during the night.
- Stop drinking caffeinated beverages at least six hours before bedtime. People who are sensitive to caffeine may need to stop even earlier.
If you feel you are also suffering from a sleeping disorder or Insomnia, you can consult our Psychologists or Counselors online at www.myfitbrain.in. you can also visit our clinic by booking an appointment on www.myfitbrain.in or you can contact us on 9050232637