Insomnia is a sleep disorder that can make difficult it for a person to fall asleep and also, difficult to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can deplete not only your energy level and mood but also your health, work performance and quality of life.
Eventually, many adults experience acute (short-term) insomnia, which may last for days or weeks. It's usually consequence of stress or a traumatic event. But some people have chronic (long-term) insomnia lasting for a month or more.
" My eyelids are heavy but my thoughts are heavier. "
Now, you don't have to tolerate sleepless nights. Simple changes in your lifestyle can definitely help.
How much sleep a person needs ?
The amount of sleep differs from person to person.
On average:
adults need about 7 to 9 hours of sleep.
children need 9 to 13 hours of sleep
toddlers and babies need 12 to 17 hours of sleep.
Do you have insomnia ?
Difficulty in falling asleep at night
Waking up during the night
Waking up too early
Not feeling well-rested even after a night's sleep
Find it hard to nap during the day even though you're tired.
Daytime tiredness or sleepiness
Irritability, depression or anxiety
Difficulty paying attention, concentrating on tasks or remembering
Increased errors or accidents
Continuous worries about sleep
When to see a doctor:
If insomnia makes it hard for you to function during the day, see your doctor to identify the cause of your sleep problem and how it can be treated. If your doctor thinks you could have a sleep disorder, you might be referred to a sleep center for special testing.
Tips to beat insomnia:
Keep regular sleep hours: Pick a time when you're most expected to feel tired and sleepy. It is tempting to sleep late on weekends, especially if you were not able to have a proper sleep throughout the week. However, if you suffer from insomnia you should wake up at the same time every day in order to train your body to get up at a consistent time.
Create a restful sleeping environment: Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall and stay asleep throughout the night.
Exercise regularly: Moderate exercise should be done daily, such as swimming or walking, which can help the body to soothe some of the tension built up over the day. However, exercising immediately before bedtime can have a stimulant effect on the body and that should be avoided. Try to complete your exercise at least three hours before you plan to retire for the night.
Cut down on caffeine: Cut down on caffeine in tea or coffee, especially in the evening. Caffeine hinders the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
Eliminate alcohol and nicotine: Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night. Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.
Journal your worries: If you tend to stay awake in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans/ to-do lists for the next day. The focus is to avoid overthinking when you're in bed, trying to sleep.
Reduce stress: Visit our "How to cope with Stress?" post for some tips.
Limit activities in bed. If you suffer from insomnia, do not work, study, or make phone calls, for example, while in bed when you are trying to sleep, avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep.
Limit naps: While napping appears like a proper way to catch up on missed sleep, it is not always necessary so. It is important to create and maintain a regular sleep pattern and train oneself to associate sleep with indications like keeping the room dark and a compatible bedtime. Napping can affect the quality of sleep during the night.
Try keeping sleep hygiene: Sleep hygiene is a set of habits that can help you fall asleep more easily and sleep more deeply. You can develop good sleep hygiene on your own.
Consider participating in cognitive therapy: Cognitive therapy helps some people with insomnia, identify and correct unsuitable thoughts and beliefs that may lead to insomnia. In addition, cognitive therapy can give you the proper information about sleep standards, age-related sleep changes, and help set reasonable sleep goals, among other things.
How a pharmacist can help with insomnia ?
You can buy tablets or liquids ,sometimes called sleeping aids, from a pharmacy that may help you sleep better. Check with your doctor before taking anything for your sleep problems.
Tips for using sleeping aids:
Allow enough time for a full night’s sleep
Watch for side effects
Take pills only for a short time
Don’t stop taking a sleep aid suddenly
Some natural ingredients like valerian, lavender or melatonin; while others, like Nytol, they are an antihistamine. They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for longer duration. Some of these products can have side effects, for instance, they may make you drowsy.
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