Do you suffer from insomnia? Insomnia is a sleeping disorder that affects the well-being of an increasing number of people. Today’s fast-paced life, stress, and financial problems are resulting in an increase in the number of insomniacs. Specific strategies, and insomnia treatment tips and tricks can help you combat it effectively.
Causes of insomnia
Insomnia usually results from a combination of medical, psychological, and personal factors which vary from person to person. Among the medical causes which can cause insomnia are: sleep diseases, psychiatric disorders, metabolic and hormonal diseases, neurological, rheumatologic, digestive, and cardiovascular illnesses. All these conditions can interrupt a person’s sleep due to pain or due to the urgent need urinate. Pregnancy and menopause can also result in insomnia.
External causes, on the other hand, usually involve environmental factors that negatively influence our ability to fall asleep and maintain sleep: bad habits, use and abuse of substances and medications, short working hours, frequent transoceanic trips, personal problems etc. Unhealthy lifestyle habits (such as staying up too late, a lack of routine for going to bed, physical hyperactivity, watching TV or surfing the Internet just before going to sleep) are also conditioning factors.
The main symptom of insomnia is difficulty falling or staying asleep. Often it’s waking up during the night or sleeping occasionally. Insomnia can be a symptom of some other problem such as depression, chronic pain or stress. It can also be the side effect of certain medications.
10 insomnia treatment tips to combat it
- Keep track of how much you sleep, at what times you wake up, the symptoms you have, and at what times of the day they occur. This will help you identify activities or habits that prevent you from falling asleep
- Find an activity that relaxes you
- Avoid watching television or surfing the net. It is also inadvisable to get involved in activities requiring a lot of brain work before going to sleep.
- You can take a hot bath or shower
- Use the bed only to sleep. Don’t watch TV in it, or eat on it. Make sure your bed and mattress are comfortable. If not, replace them.
- Avoid caffeine, tobacco, alcohol and fizzy drinks
- Do physical exercise during the day
- Naps should be short and not last more than 10 or 20 minutes, and you should avoid sleeping after 16:00.
- Practice meditation, and breathing techniques
- Take care of your diet
Treatment for insomnia
If insomnia begins to affect you on a daily basis, visit the doctor. There may be multiple causes for it, and each case must be addressed individually.