What is insomnia?
Insomnia is a common sleep disorder characterized by the following difficulties:
- sleep first.
- get up in the middle of the night
- Wake up earlier than you want.
What are the symptoms of insomnia?
Chronic insomnia can cause:
- Difficulty falling asleep and waking up during the night.
- Difficulty falling asleep again.
- Daytime tiredness/listlessness.
- Hypersensitivity or depressed mood.
- Concentration or memory problems.
What types of insomnia are there?
Insomnia can come and go, or it can be an ongoing long-term problem. There is short-term insomnia and chronic insomnia.
Short-term insomnia usually lasts for days or weeks and is often caused by stress.
Chronic insomnia is when a person is unable to sleep more than three times a week for more than three months.
How many hours of sleep do most people need?
Most adults need about 7-9 hours of sleep per night, but everyone varies in how much sleep they need to function optimally. The quality of recovery is as important as the quantity. Waking up by tossing and turning over and over is just as bad for your health as not being able to sleep.
What Causes Insomnia?
Many factors, including environmental, physiological, and psychological factors, may play a role in the development of insomnia, including:
- Life stressors such as work, relationships, and financial difficulties.
- Unhealthy lifestyle and sleep habits.
- Anxiety disorders, depression, and/or other mental health issues.
- Chronic diseases such as cancer.
- Chronic pain due to arthritis, fibromyalgia, or other conditions.
- Gastrointestinal disorders such as heartburn.
- Hormonal fluctuations due to menstruation, menopause, thyroid disease, or other problems.
- drugs and other substances.
- Neurological disorders such as Alzheimer's disease and Parkinson's disease.
- Other sleep disorders such as sleep apnea and restless leg syndrome.
What are the risk factors for insomnia?
Insomnia is more common in women than in men. Pregnancy and hormonal changes can interfere with sleep. Other hormonal changes, such as premenstrual syndrome (PMS) and menopause, can also affect sleep. Insomnia becomes more common after he turns 60. Older people may not sleep well because of age-related changes in the body, medical conditions, or the use of drugs that interfere with sleep.
What are the consequences of insomnia?
If you have trouble sleeping or rest is restless, you can:
- You become irritable, anxious, or depressed.
- Feeling tired and lacking energy throughout the day.
- You have memory problems or difficulty concentrating.
- Struggling at work, school, or relationships.
How is insomnia diagnosed?
There is no specific test to diagnose insomnia. Your doctor will do a physical exam and ask you questions to learn more about your sleep problems and symptoms. An important piece of information for diagnosing insomnia is reviewing your sleep history with your doctor. Your health care provider will also review your medical history and any medications you are taking to see if they are affecting your ability to sleep. You can also:
Get a blood test: Your doctor may ask you to have a blood test done to rule out certain conditions that can negatively affect your sleep, such as thyroid problems or low iron.
Keep a sleep diary: You may be asked to write down your sleep patterns (sleep time, wake time, naps, caffeine intake, etc.) for a week or two. This information helps doctors identify patterns and behaviors that are impeding recovery.
Take a sleep study: A sleep study (polysomnography) is not required to diagnose insomnia. If your doctor is concerned that your insomnia may be caused by sleep apnea or another sleep disorder, you may be referred to a sleep disorder center or at home can do research.
What are the complications of insomnia?
Over time, lack of sleep or poor sleep quality can negatively impact physical and mental health.Insomnia can cause:
- Traffic accidents, injury, fall.
- High blood pressure (hypertension),
- heart disease, stroke.
- Mood swings.
- Weight gain and obesity.
How is insomnia managed or treated?
Short-term insomnia often improves on its own. For chronic insomnia, doctors may recommend:
Cognitive Behavioral Therapy for Insomnia: Therapy (CBT-I): CBT-I is a brief, structured intervention for insomnia that identifies the thoughts and behaviors that cause or exacerbate sleep problems and to a habit that economically promotes healthy sleep support. Unlike sleeping pills, CBT-I helps overcome the underlying causes of sleep disturbances.
Medications: Behavioral and lifestyle changes can improve sleep over the long term. However, in some cases, a short dose of sleeping pills can help you fall asleep. Doctors recommend taking sleeping pills occasionally or only for short periods of time. They are not the first choice for treating chronic insomnia.
How to prevent insomnia?
Lifestyle changes and improvements in bedtime and bedroom decor can often help you sleep better.
- Avoid large meals, caffeine, and alcohol before bed.
- Stay active during the day, outside if possible.
- Avoid caffeine such as coffee, soda, and chocolate during the day, especially at night.
- Go to bed and wake up at the same time every day, even on weekends. Put away your smartphone, TV, laptop, or other screens at least 30 minutes before bed.
- no smoking
- Turn your bedroom into a dark, calm and cool sanctuary.
- Relax with soothing music, a good book, or meditation.
Home remedies to treat insomnia:
1. warm milk
It is an affordable product. Drinking a glass of warm milk before bed is an effective way to improve sleep quality.Milk helps promote good sleep. So drinking warm milk may help induce sleep.
2. Chamomile tea
Chamomile tea is an herbal tea with many health benefits. The flavonoids in chamomile tea have various therapeutic effects. Flavonoids interact with specific receptors in the brain to induce sleep. Drink warm chamomile tea to help you sleep better.
Cinnamon is found in standard kitchens in Indian homes.It is primarily used as a spice and added to a variety of foods and dishes. This spice may be good for your health.Mix cinnamon powder in warm milk. You can also add honey for flavor. Drinking this milk before going to bed will help you sleep better.
4. Indian Ginseng
Indian Ginseng or Ashwagandha is a powerful medicinal herb with many valuable health properties. Ashwagandha may help relieve insomnia. Take ashwagandha root powder with milk before bed. You can also add sugar for flavor. Consuming this blend improves sleep.
Licorice is also known as Mulethi in Hindi. Licorice root is a powerful medicinal ingredient that can provide multiple health benefits. Licorice may also be effective in treating insomnia. Licorice root powder can be taken with a glass of warm milk before bed. It helps you sleep better.
Almonds are commonly known as Badam in Hindi. They are commonly used in Indian cuisine and added to various desserts. They are valuable for health and the brain. It has a calming effect and can also help promote sleep. You can crush a few almonds into a powder. Take this powder with a glass of warm milk before bed.
7. Create sleep patterns
By regulating your sleep cycle, you help your body develop healthy sleep habits and get proper rest. It can also improve sleep quality. By waking up and going to bed at the same time every day, you can create a sleep pattern.
8.Limit screen time
Exposure to computers, TV, or mobile screens before bed can disrupt sleep. Your mind should be associated with sleeping in bed rather than using the computer or watching TV. Also, don't stay in bed when you're awake.
9. Try relaxation techniques before bed
Set a time to relax before bed. Avoid thinking about tomorrow or solving problems during this time. Try some relaxation techniques. Find the method that works for you. Also, do not use your mobile phone or computer during this time6.
10. Don't nap
If you have a habit of napping, you will have trouble falling asleep at night. If you want a really good nap, limit yourself to no more than 30 minutes. Also, avoid naps four hours before your scheduled bedtime.