Insomnia is not a disorder or a disease. It is a symptom of any of several sleeping disorders characterized by difficulty in sleeping or staying asleep.
Insomnia affects 1 of 3 people so don't be surprised if you're experiencing it. But it should not be taken lightly. Insomnia can cause problems during the day like sleepiness, tiredness and lost of concentration. So if you are working or studying or taking care of the house, insomnia is gonna be bothersome to you and can cause health issues in the long run like anemia and/or poor health/performance.
TYPES
There are 3 types of insomnia:
1. Transient Insomnia - can be caused by another disorder, change of sleeping time and/or environment, severe depression or stress. It lasts from a couple of days to weeks and causes sleepiness and impaired psychomotor performance.
2. Acute Insomnia - lasts for 3 weeks to 6 months. It is the inability to sleep well.
3. Chronic Insomnia - lasts longer; years at a time. Can be either caused by a disorder or it is the disorder itself. Its effects vary according to the causes.
People who have chronic insomnia sees things happening in slow motion making them understand things more clearly resulting in increased alertness.
It may cause muscular fatigue, sleepiness and hallucinations.
PATTERNS
There are also insomnia patterns:
1. Onset Insomnia - difficulty to fall asleep at the beginning of night. Associated with depression and/or stress.
2. Middle-of-the-Night Insomnia- - difficulty of getting back to sleep after waking in the middle of the night or too early in the morning.
3. Middle Insomnia - waking up in the middle of the night and difficulty maintaining sleep. Associated with pain disorders.
4. Terminal Insomnia - waking up very early in the morning.
Many things can cause insomnia such as depression, stress, pain disorders, hormone changes, changes in work shift, sleeping time and/or environment or poor sleep hygiene like noise. Medications can also cause insomnia because of the content of the medicines being taken. Certain substances can cause hormone changes in the body aside from natural causes like menstruation or menopause.
CURES
There are a lot of ways to cure insomnia. I'm going to give you some ways how to have a good night's sleep. Because honestly, medicine can't cure insomnia. Sleeping pills may help put you to bed but that will only result to rebound insomnia in the long run. Prolong use of sleeping pills will only make your insomnia get worst.
1. Relax . Don't think!
There is no better way to initiate sleep but to relax. Especially if the cause of your insomnia is anxiety, stress or depression. Never think when you're in bed!
If you're concerned about a certain thing, take time during the day or after dinner, say, thirty minutes to think of all your problems. Write down what you're thinking and what your plans are to solve them.
2. Listen To Classical Music
Listening to relaxing songs will ease your mind and body. Don't watch TV or write while on bed.
3. Take A Warm Bath
Take a warm bath before going to bed and try using mild scented soap and/or shampoo. Lavender or vanilla are natural scents and are great at relaxing your nerves with its mild aroma.
Having a glass of warm milk after your bath will help you take a good slumber.
4. Bed For Sleep Or Sex Only
Don't do anything in your bed aside from sleeping or having sex. Doing only these things will make your body relate your bed to sleep so it will be easier if all you do in your bed is sleep.
Avoid watching TV, reading, writing, eating or playing in your bed.
5. Cool Dark Quiet
Make sure that your bedroom is cool, dark and quite so that nothing will disturb you once you went to bed.
Turn on your air conditioner or electric fan if the atmosphere is not comfortable with you.
Turn off all the lights or use an eye mask if your room isn't dark enough.
If your place is noisy and playing a soothing music isn't a good idea, use ear plugs so that you won't hear anything that will keep you from sleeping.
6. Get A Massage
Physical/muscular fatigue makes your body tensed resulting in difficulty to fall asleep. So getting a massage is perfect to relax your body and help you fall or maintain your sleep.
7. Work Out
Physical work out during the day will make you help go to sleep at night especially if you're not the active type of person. Too much rest during the day will make it hard for you to get some sleep at night.
Work out 5 to 6 hours before your bedtime if you don't have time during the day. Don't do your exercises right before you sleep because the adrenaline in you body will make you more energetic than sleepy.
8. Take A Light Snack
Don't try to sleep with an empty stomach. Eat a light snack an hour before going to bed. Foods containing L-tryptophan will help you sleep better like warm milk (not cold), cheese, eggs, chicken and cashews. And for those who are already dreaming, pizzas are not included; eat a healthy light snack.
9. Get Up
If you can't sleep, get up. Don't force yourself to fall asleep if you've been already in bed for twenty minutes and your eyes are still wide open. Get up and get outside your room to sit in another quiet room in your house like the living room. Sit in your sofa and try to relax. When you feel more relaxed and better, go back to your bedroom and slowly lay your back on the bed.
10.Don't Read Or Watch
Some say reading books help them put to sleep. If that's working for you then great. But not everyone said it works for them.
Wait at least one-half hour after reading or watching TV before going to bed. The reason is because even if you didn't really focus hard on what you read or watched, you brain will still be unconsciously stimulating about the things you read or watched. And an overstimulated mind - along with stress - makes it hard for you to sleep at night.
11. Avoid Naps
If you think taking naps during the day makes your insomnia worse then avoid them. Getting too much sleep during the day won't make you sleepy at night. Your body might even get used in resting during the day so it will feel active during the night keeping you awake all night.
12. See A Doctor
If your insomnia seem to be caused by medical condition or physical ailment, it's best to see your doctor. Insomnia caused by illnesses are only treated if the cause (illness itself) was treated. Physical pain due to medical condition can cause insomnia so talk to your doctor and let him see what the real cause of your insomnia is.
If you have further questions or suggestions regarding insomnia, leave comment. Sweet dreams :)
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