How to Get Rid of Insomnia Or Sleep Disorder - AatmaBharat

What is Insomnia?

Insomnia is a common sleep disorder that makes it hard to fall asleep, hard to stay asleep, or cause you to wake up too early, and not be able to get back to sleep. Many people think the term “insomnia” refers to a complete lack of sleep. In truth, insomnia encompasses a host of sleep problems, including:

• Difficulty falling asleep
• Difficulty staying asleep throughout the night
• Waking up too early in the morning
• Sleep disturbance and daytime symptoms.

What Type of Insomnia Are You Facing?

There are two types of insomnia people usually face, based on the regularity and duration of the sleep disturbance and daytime symptoms:

Short-term insomnia: This type of brief insomnia persists for several weeks. It occurs in 15 to 20 percent of people. It is also called Acute Insomnia.

Chronic insomnia: This type of insomnia occurs for more than 3  months, and sometimes years.. About 10 percent of people have chronic insomnia.

Insomnia Facts:

• An estimated 30-40 percent of Americans report experiencing insomnia each year.
• Often, insomnia is due to a secondary cause, such as illness or lifestyle.
• The causes of insomnia include psychological factors, medications, and hormone levels.
• Treatments for insomnia can be medical or behavioral.

The Negative Effects of Insomnia

Proper sleep is the key of effective work and does not get sufficient sleep may cause the following circumstances:

1. Cause weight gain and make it difficult to lose weight.
2. Cause fatigue, irritability, and excessive daytime sleepiness.
3. Exacerbate mental illness, including depression and anxiety.
4. Reduce focus and concentration, leading to decreased performance at work.
5. Weaken the immune system, making you more susceptible to getting sick.
6. Cause elevated blood pressure and can increase the risk of diabetes and heart disease.
7. Contribute to chronic pain.

Symptoms Of Sleep Disorder

Following are the common symptoms an insomnia patient may face:

1. Difficulty falling asleep at night
2. Poor concentration and focus.
3. Waking up during the night and waking up too early
4. Daytime fatigue or sleepiness.
5. Not feeling well-rested after a night's sleep
6. Irritability, depression or anxiety
7. Ongoing worries about sleep
8. Tension headaches (feels like a tight band around the head).
9. Difficulty socializing.
10. Gastrointestinal symptoms.

Who is more likely to face Insomnia?

• Travelers, particularly through multiple time zones
• Adolescent or young adult students
• Users of illegal drugs
• Pregnant women
• Menopausal women
• Shift workers with frequent changes in shifts (day vs. night)
• The Old-Age people
• Those with mental health disorders

Not getting enough sleep also causes Insomnia and many other mental disorders too. Stay with AatmaBharat to know more about getting rid of these health issues and their proper treatment. Get first look at the latest updates at AatmaBharat.

What are the Causes of It?

There are a number of causes through which you are likely to face Insomnia. Understanding the cause of insomnia helps your doctor find the best way to treat it. Following are the questions and causes too which your doctor may ask:

1. Psychological history

• Anxiety
• Depression, stress and tensions.
• Concerns about the cancer getting worse or returning
• Confusion, also called delirium
• Financial or insurance concerns

2. Physical symptoms or changes

• Pain
• Shortness of breath
• Nausea
• Hiccups
• Hot flashes
• Itching
• Diarrhea
• Vomiting
• Cough
• Frequent urination
• Recent weight changes

3. Medications and other substances

• Alcohol or drug use
• Caffeine use
• New medications
• Recently discontinued medications
• Medications previously used for sleep
• Other medications or alternative therapies
• Overdose of medications

4. Sleep history

• When you go to bed
• How long it takes to fall asleep
• How long you sleep
• How you feel when you wake up
• Whether you have had a sleep disorder in the past
• Your normal sleeping habits
• Sleep environments, such as location, room temperature, amount of light and noise

5. Other past medical conditions that might affect sleep

• Endocrine or hormonal disorders, such as low or high thyroid hormone levels or diabetes
• Heart disorders
• Urinary problems

6. How is insomnia affecting you

• Daytime sleepiness
• Falling asleep doing normal activities, such as driving, reading, or working

7. Snoring

8. Change in breathing pattern when sleeping, which is often best asked of a partner

9. Exercise pattern, such as what time of day and how much you exercise

What are its Risk factors?

Insomnia can occur at any age and is more likely to affect women than men. These risk factors include:

1. You're a Woman. Hormonal shifts during the menstrual cycle and in menopause may play a role. During menopause, night sweats and hot flashes often disrupt sleep. Insomnia is also common with pregnancy.

2. You have a Mental Health Disorder / Physical Health condition. Many issues that impact your mental or physical health can disrupt sleep.

3. You're over age 60. Because of changes in sleep patterns and health, insomnia increases with age.

4 Don't have a Regular Schedule. For example, changing shifts at work or traveling can disrupt your sleep-wake cycle.

5. You're Under a lot of Stress. Stressful times and events can cause temporary insomnia. And major or long-lasting stress can lead to chronic insomnia.

Prevention

Good sleep habits can help prevent insomnia and promote sound sleep:

1. Keep your bedtime and wake up time consistent from day to day, including weekends.
2. Stay active — Regular activity helps promote a good night's sleep.
3. Check your medications to see if they may contribute to insomnia.
4. Avoid or limit naps.
5. Avoiding caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed
6. Using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise
7. Avoid large meals and beverages before bedtime.
8. Make your bedroom comfortable for sleep and only use it for sex or sleep.
9. Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
10. Not watching TV or using phones, tablets or computers shortly before going to bed.