Insomnia

Sleep is an important part of your life and you are lucky if you’re getting it enough of it in this modern world where many are suffering due to lack of it. Without it, your ability to function reduces greatly as a result your progress in life is drastically affected.

Insomnia is a sleep disorder where you struggle falling asleep, night awakenings, and your ability to work during the day time decreases.

It’s estimated that roughly 30% population suffers from insomnia according to National Health Institution.

It’s common among all age groups varying from teenagers to senior citizens.

Types

1. Chronic insomnia – Insomnia persists for more than 6 months or insomnia for 3 days in a week where you if you take more than 30 minutes to fall asleep and wake once for every hour is termed as chronic.

2. Transient insomnia – If you have the above-mentioned symptoms for less than 2 weeks then it’s transient

3. Intermittent – If you have repetitive transient insomnia then you come under this.

Causes

  1. Psychiatric illness
  2. Lung or Kidney diseases
  3. Thyroid problems
  4. Allergies such as asthma, sinusitis, rhinitis, etc
  5. Cardiovascular diseases
  6. Menopause
  7. Drugs/ medicines  – Alcohol, caffeine, anti-depressants, High blood pressure controlling agents, steroids, asthma medications etc.
  8. Poor lifestyle
  9. Change in place or environment.

Consequences

As a result of poor quality sleep, a person faces lots of struggles

  • Mood swings
  • Nausea
  • Poor concentration
  • Irritability
  • Fail to perform daily activities
  • Extreme fatigue

Treatment

Drug therapy is preferred to be precise benzodiazepines are preferred but only for transient insomnia whereas chronic insomnia is treated by making changes in lifestyle.

Treating Chronic insomnia

Cognitive Behavioral therapy which means educating you regarding habits you need to cultivate in order to get good sleep

It includes

  1. Using your bed only for sleep i.e not using bed for other activities.
  2. Restricting yourself from day naps
  3. Addressing the thoughts that interfere with your sleep.
  4. Yoga, meditation, breathing exercises, watching stress-relieving visuals etc.
  5. Limiting your caffeine, alcohol intake, keeping bedroom peaceful and dark, daily physical exercise.

 

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