Insomnia. The mere mention of the word conjures up feelings of dread and frustration for many people. From countless tossing and turning in bed, to hours spent staring at the ceiling- it's no wonder insomnia is often called the "sleepless plague." What if you can't sleep at night and don't know why? This is where you step into the world of insomnia. Insomnia is a common sleep disorder that can make it difficult to get the shut-eye you need.
While adults need 7 or more hours of sleep per night for the best health and wellbeing, the Centers for Disease Control revealed that 32 percent of adults in the United States suffer from lack of sleep. There are ways to manage your insomnia and get the sleep you deserve. Keep reading for tips on how to overcome insomnia and finally get some rest.
What is Insomnia?
Insomnia is a sleep disorder that causes individuals to have trouble falling asleep and/or staying asleep. The disorder can be short-term (acute) or it can last for a longer period of time (chronic). When dealing with acute insomnia, it lasts from one night to a few weeks. When dealing with chronic insomnia, lasts for three months or more and occurs at least three nights per week.
Insufficient sleep in the short term leads to a lack of energy, reduced sex drive, irritability, mood changes, memory loss, and slowed thinking. Long-term insomnia leads to chronic conditions like diabetes, coronary artery disease, cancers, obstructive sleep apnea, arthritis, and other chronic conditions.
Causes of Insomnia
Insomnia is a frustrating condition that can make it difficult to get a good night's sleep. There are many possible causes of insomnia, including stress, anxiety, depression, medications, and medical conditions. In some cases, insomnia may be caused by lifestyle choices, such as working late into the night or drinking caffeine before bed. Whatever the cause, insomnia can take a toll on your energy levels, mood, and overall health. Other causes of insomnia include:
- Poor sleep hygiene, including drinking alcohol and caffeinated beverages before bedtime.
- Using phones, tablets, TV, etc. before bedtime
- Listening to loud noises such as music, films, etc. before bedtime.
- Medical conditions that are not well treated, like acid reflux, depression, psychiatric illnesses, diabetes, obstructive sleep apnea, obesity, structural narrowing of nasal passage, large neck circumference.
If you're struggling to sleep, it may be time to talk to your doctor about possible treatments. With a little help, you can get back on track and enjoy a good night's rest.
Tips to Improve Your Sleep
Everyone knows the feeling of waking up after a long night of tossing and turning, feeling exhausted and grumpy. If you're looking for ways to get a better night's sleep, there are a few tips you can follow.
1. CBT (Cognitive Behavior Therapy):
Non-Pharmacological therapy should be started first to combat insomnia. It will help you overcome the negative thoughts and actions that prevent you from sleeping. It will also help you to develop good habits. Examples include relaxation techniques, breathing exercises, scheduled bedtimes, avoiding naps during the day, and light therapy.
2. Prescription Drugs:
Medications like Ambien and Lunesta will help you fall asleep and stay asleep. Prior to starting any prescription medications, your healthcare provider must try all other treatments.
3. Over-the-Counter Medication:
Should be used with caution and for a short period of time. Examples are Melatonin and antihistamines.
4. Supplements:
Such as Balance7 to optimize pH balance.
It’s best to use extreme caution with all over-the-counter and prescription medications due to their side effects including drowsiness, falls, feeling tired and groggy, and confusion.