It has to be the most annoying feeling to come back home after a hard day, and not be able to find some sleep. It is depressing, and can make one unable to concentrate on tasks the next day. Health experts say that it is important for people to get at least 7 or 8 hours each day, so falling short of that mark is unhealthy for anybody. A lot of people have had to deal with this annoying condition and some are quick to disregard it without seeking help from a qualified doctor.
The inability to fall asleep or stay asleep for long is called Insomnia, despite the opportunity for adequate sleep. It is a condition that mostly affects adults. Although it befalls most people at some point in their lives, there is cause for concern if it becomes chronic (recurrent). Insomnia may either be a primary or secondary problem. Primary when it occurs by itself and secondary when it is a symptom of another disease or health condition. The condition can be salvaged either by seeking medical help or simply changing some of the habits that may be responsible for it, but before we see how one can get rid of insomnia, first, let us see the symptoms and causes.
SYMPTOMS
Apart from the common sleeplessness (difficulty falling asleep) that occurs when one has insomnia, there are other symptoms or signs that accompany it which we often pay less attention to, like…
* Awakening during the night.
* Awakening too early.
* Tiredness and sleeplessness during the day.
* Not feeling well rested after a night’s rest.
* Depression, irritability or anxiety.
* Tension.
* Headache.
* Increased errors or accidents.
* Worrying about sleep.
* Distress in the stomach and intestines.
CAUSES OF INSOMNIA
1. STRESS/ ANXIETY
Worrying about issues concerning your life or that of those close to you like school, work, health, or the death of a loved one can make it difficult for you to sleep at night because your mind would be occupied by thoughts of them.
2. DEPRESSION
Mental health conditions like depression can result in an inability to get adequate sleep. Depression is a mood disorder that causes a persistent state of sadness or loss of interest.
3. POOR SLEEP HABITS
Having an irregular sleep pattern or sleeping in an uncomfortable environment (bed) can trigger insomnia.
4. DRUG PRESCRIPTIONS
Some drugs have contents that may interfere with sleep when taken. Examples are antidepressants, heart and blood pressure medications, stimulants, some pain medications, corticosteroids, etc.
5. MEDICAL CONDITIONS
Medical conditions like cancer, arthritis, heart failure, lung disease, gastroesophageal reflux disease, stroke, Parkinson’s disease, Alzheimer’s disease, overactive thyroid, can all cause insomnia.
6. CHANGE IN ENVIRONMENT OR WORK SCHEDULE
Travel or a change in work shift can cause insomnia due to a disruption of the body’s circadian rhythms. The circadian rhythms of a person’s body guide such things as their sleep – wake cycle, as well as temperature and metabolism.
7. ALCOHOL, NICOTINE AND CAFFEINE
Drinking coffee late in the afternoon can hamper a smooth night rest because it contains caffeine, an ingredient that stops sleep. Alcohol is commonly known to throw people into sleep, but it actually prevents deeper stages of sleep, making one awaken in the night. Nicotine, which is found in tobacco (cigarettes), can also hamper a smooth sleep.
8. EATING TOO MUCH LATE IN THE EVENING
Overfeeding late in the evening will make you feel heavy or bloated, which may make it difficult for you to sleep at night. Eat early or very little if you must eat late in the evening.
HOW TO CURE INSOMNIA
Insomnia is a condition that can be treated, like I mentioned earlier. Just visit your doctor for diagnosis and adequate treatment if you try the following steps, and notice no changes.
1. EXERCISE REGULARLY
It will amaze you what 30 minutes of gym time everyday can do to your life. It will keep you healthy, happy and peaceful. Just don’t exercise too close to bedtime.
2. CHANGE YOUR DAILY HABITS
What are those things you do that may be responsible for sleeplessness at night? Think about them, and make a change. If you work till late in the night, watch TV or surf the net till late in the night, changing these habits can help you sleep well at night.
3. AVOID AFTERNOON NAPS
If you’re the type that likes to sleep in the afternoon, you may have to put an end to that habit to give room for you to sleep well at night, but if you must, make sure it’s very short (30 mins to 1 hr), and before 3 pm).
4. LIMIT (OR STOP) ALCOHOL, NICOTINE AND CAFFEINE INTAKE
You have read that alcohol, nicotine and caffeine all have the tendency to hinder sleep, reducing their intake can go a long way in helping you sleep well.
5. AVOID EATING LATE IN THE EVENING
Eating late can make it difficult for you to sleep (well) at night because it’ll leave you feeling heavy and uncomfortable before sleep. Most (fatty) foods take a while to digest, and may cause heartburn, which will make you uncomfortable at bedtime. Eating early is advised.
6. MAINTAIN A REGULAR SLEEP SCHEDULE
Going to sleep and waking up at the same time everyday will go a long way in helping you sleep well because your body would get used to the pattern.
7. TRAVEL LESS
The longer hours you spend on the road, the more difficult it will be for you to find sleep over time.
8. ELIMINATE NOISE AND LIGHT AT BEDTIME
Sleeping in a lighted room or an environment with so much noise can be very difficult because they interfere with your mind. The mind needs total peace for it to find sleep. Make sure you cover up your eyes with an eye mask, and use something friendly on your ears, if you cannot block their direct sources before you go to sleep.
9. DO NOT USE YOUR BED(ROOM) FOR ANYTHING OTHER THAN SLEEPING
Avoid working on your bed; let it only be for sleeping. Work elsewhere if you must, so that when you get in bed, your body (brain) knows it’s time to sleep.
10. TALK TO SOMEONE ABOUT YOUR STRESS (WORRIES)
It’s very normal for you to have problems, but try not to dwell too much on them because when you do, you’re also very likely to think about them till late in the night, and when you allow this to happen, you may start to experience insomnia. Try to talk to someone about your worries during the day and snap right out of them so that you don’t bring unnecessary stress on yourself.
11. DO NOT WORRY ABOUT YOUR SLEEPLESSNESS
If you have difficulty sleeping and you try these remedies to no avail, instead of worrying about your condition, the wise thing to do is to go see a qualified medical doctor for advice. Do not dwell on it, as it will only worsen things.
Drama