While asleep, your brain is awake and carries out many vital bodily functions. Getting enough sleep is essential for all mental and physical aspects of your body. It helps fasten your metabolism, improve immunity, and relax your body. Sleep allows the development of organs and the mind in children. Working throughout the day depletes your energy, and your body needs rest through sleep.
Insomnia is a sleeping disorder that makes it hard for people to sleep through the night. People with insomnia are usually called insomniacs. They may be unable to sleep or wake up after some time.
People with insomnia may have disturbed sleep patterns making them feel cranky and sleepy throughout the day. It may also make them more susceptible to chronic diseases. If you have trouble sleeping at night, consult the Best Psychiatrist in Islamabad to get treatment.
Table of Contents
Symptoms of insomnia
Insomnia can be temporary, or in more severe cases, it can be chronic. Temporary insomnia may get better after a few days or weeks. Chronic insomnia is when sleeplessness goes on for more than three months. The usual symptoms of insomnia are:
- Inability to sleep
- Fatigue
- Sleep disruption
- Irritability
If insomnia prolongs, you may have difficulty concentrating on your regular activities. It may affect your performance at work and your relationships at home. It may also lead to mental health illnesses, such as depression.
Causes of insomnia
People may experience insomnia due to underlying medical conditions. Traumatic life events or destructive lifestyle habits can lead to insomnia. If insomnia does not resolve in a few weeks, treating the underlying cause can help cure insomnia. Insomnia can occur due to:
1. Age
Older people require the same amount of sleep as younger people, but as people age, they may be unable to sleep for long. Diseases are also more common in old age that may also be the reason behind lack of sleep. Physical activeness varies as you age, and being less active may not make you feel tired. Other age-related factors, such as changes to the internal sleep clock, may cause insomnia.
2. Traumatic life events
Trauma triggers stress and other mental health issues that may lead to insomnia. Those who suffer the loss of a loved one, unemployment, divorce, etc., may not be able to sleep through the night. Flashbacks of the occurrence can often be a cause of losing sleep.
3. Irregular sleep schedules
A hectic lifestyle that requires a lot of work may cause insomnia. A strenuous work schedule can disrupt your sleeping pattern. Work overload can be stressful and exhaust your energy and make rest necessary. Allocate time to get proper sleep at night to be fresh during the day. Working, eating, and watching TV on the bed can also disrupt your sleep pattern. These activities can interfere with your sleep schedule and keep you awake till late.
4. Unhealthy eating habits
Eating a heavy meal just before going to sleep can cause digestion problems. Gastric issues, such as heartburn, upset stomach, and acid reflux, can occur if you overeat at night. Such problems can lead to sleepless nights and cause insomnia.
5. Medications
Some medicines, such as blood pressure medicine or antidepressants, can make it hard for you to sleep. Over-the-counter medication, including pain relievers and allergy medicines, contain caffeine or other stimulating components that can upset your sleep and keep you up at odd times.
6. Medical conditions
Some health issues can also accompany sleeplessness. These conditions include diabetes, cancer, Alzheimer’s, Parkinson’s, gastroesophageal reflux disease (GERD), etc. Sleep-related disorders, such as sleep apnea, may make you stay up late at night and interrupt your sleeping pattern.
7. Caffeine and smoking
Caffeine is a stimulant and may not allow you to sleep at night. Avoid drinking coffee, tea, soft drinks, or caffeinated drinks before sleeping. As it is a stimulant, smoking may have the same effect as caffeine. It is also an unhealthy habit that you should nip in the bud.
Risk factors of insomnia
Some people have a higher tendency to insomnia than others. Some risk factors, such as age, are uncontrollable. Other risk factors may resolve with changes in your everyday habits. Following are the risk factors to look out for:
1. Gender
Women are more likely to get insomnia than men due to menopause. Menopause presents with symptoms like hot flashes and night sweats. It can lead to sleep disturbance during the night, resulting in insomnia.
2. Underlying health condition
Some illnesses may have insomnia as a symptom. They can be mental or physical. Mental health issues, such as anxiety and depression can disturb your sleep. Physical health problem, for example cancer, can also lead to sleep issues.
3. Stress
Taking stress can be damaging for your body in many ways. One of these is causing sleep deprivation. It can result in fatigue and increase the risk of insomnia.
4. Disrupted sleep pattern
Jet lag due to traveling can lead you to stay alert at night. It usually occurs due to the time difference in different countries. Apart from that, working night shifts and staying up late can increase your risk of insomnia.
Treatment for insomnia
The treatment of insomnia depends on its severity and type. Insomnia occurs due to environmental factors, such as unhealthy lifestyle and sleeping habits, and can be treated by adjusting to your daily routine. These conventional treatments for insomnia include:
1. Adopting a healthy lifestyle
Healthy habits can improve health and treat insomnia. Altering sleep habits by sleeping on time and training yourself to sleep at night are some ways that you can adopt to cure insomnia. Creating a soothing environment is essential to getting a sufficient amount of sleep. Keep distractions, such as screen time, before going to sleep. Avoiding heavy meals and caffeinated drinks can make it easier to fall asleep.
2. Meditation
Meditation can help you fall asleep and improve sleep quality by relaxing your body. A psychiatrist can tell you different relaxation techniques that will allow you to sleep peacefully. If it is difficult for you to do meditation on your own, you can also join classes for it or try guided meditation videos available on the internet.
3. Essential oils
Essential oils consist of extracts from plants. In ancient medicine, essential oils may have medicinal properties. Some of these oils, such as peppermint, eucalyptus, lavender, and chamomile, may promote sleep. It has a calming effect on your mind and body and assists you in falling asleep. It can also put you in a deep sleep and avoid sleep disturbances
4. Treating underlying condition
If insomnia is due to an illness, treating the disease can also treat insomnia. Insomnia may indicate an underlying condition that needs medical attention. Getting the proper treatment for the cause of insomnia can help cure insomnia.
Chronic insomnia may not be this simple. Treatment options for severe cases of insomnia include:
5. Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBD) is the first line of defense against acute insomnia. In addition to being an effective method, it is safer than sleep medications with side effects. Cognitive Behavioral Therapy replaces the sleep-related anxiety of insomniacs with positive and healthy practices and life approaches. This type of therapy involves various techniques, and they are:
a) Cognitive methods
A therapist may help you identify habits that may make way for insomnia and support healthy habits to make you fall asleep. For example, journaling can help point out issues that are not letting you sleep. Actively working on the habits that cause stress and embracing healthy habits can resolve your sleep issues.
b) Stimulus Control
This procedure involves changing behavior with therapy. In this approach, a therapist may recommend going to bed only when you are tired. They may also tell you to
c) Sleep Restriction
This method involves restricting time on the bed to reset your sleep cycle. It may be vital to avoid napping as it can lessen the time you spend sleeping.
d) Relaxation tactics
Certain breathing exercises and ways of relaxing can help enhance your sleep schedule and quality. Breathing techniques can make you feel less stressed and stimulate sleep.
e) Medicines
A doctor may prescribe medicines to help you sleep and remain asleep, but in cases where other methods are not working. Sleep medication can be addictive and pose many side effects on your health. Readily available medicines may encourage sleep, but do not take medicine without consulting a psychiatrist.
Conclusion
Not being able on some days may not be troublesome, but if you cannot sleep for days or weeks, you may have insomnia. Sleep deficiency can lead to many other physical and mental health problems. It can also lower your concentration and make you more agitated during the day.
Destructive lifestyle habits, disturbed sleep patterns, stress, and many other factors may cause insomnia. Temporary insomnia can improve by positive thinking, relaxing therapies, and treating the illness that may be causing it. Critical cases may require professional therapy or medications to treat insomnia.
FAQs
1. How many hours should I sleep to prevent insomnia?
Ideally, you require at least seven to nine hours of sleep in a day.
2. How many days can you go with insomnia?
Short-term insomnia takes a week or two to get better. If it prolongs, it can be chronic insomnia and may require treatment.
