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Prevent Insomnia For A Sound Sleep

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Insomnia is a complex condition which causes difficulty in sleeping. As per medical experts, people suffering from insomnia do not have a peaceful sleep. They experience low energy, fatigue and mood swings which often leads to a lack of concentration and decreased performance.

Insomnia is broadly divided into acute and chronic insomnia. Acute insomnia stays for a brief period and occurs due to changing life situations. It is temporary and could be resolved without any medical treatment.

Chronic insomnia is sleep disruption that frequently occurs, typically more than three nights a week for a span of more than three months. There are many causes of chronic insomnia. A person showing symptoms of chronic insomnia has to undergo medical treatment to resolve their problems.

Causes of Insomnia

Insomnia is a psychological condition which could be caused by unhealthy habits and environmental factors. Researchers have termed insomnia as a condition where your brain doesn’t stop being awake. Below are a few causes of insomnia for you to understand why you are facing sleeping difficulties.

  • Other diseases

There are chances that you could have developed insomnia because of an existing medical condition. It may lead to acute or chronic insomnia, depending on the impact. Some examples of existing ailments that could cause insomnia are allergies in the air and nose cavity, gastrointestinal issues thyroid issues, asthma, muscle pain, and so on. A few medications taken for these ailments could cause acute insomnia.

  • Restless leg syndrome

This is a neurological condition in which a person has a sudden urge to move his/her legs. They feel uncomfortable until they do so. Insomnia is one of the secondary symptoms of this condition. One can experience this when they are inactive throughout the day. Approximately 10 percent of the population has this syndrome.

  • Sleep apnea

It is a sleep disorder which causes due to a partially or fully obstructed airway. Due to a problem in breathing during sleep, any person suffering from sleep apnea is an insomniac. They stay awake or have a disturbed sleep pattern.

  • Mental health condition

Insomnia could be caused by mental health issues including depression, anxiety, and stress. Psychological tension makes it difficult for a person to sleep. Such conditions can bring mood swings and changes in hormones, which in turn develops insomnia.

  • Lifestyle habits

Unhealthy habits can cause insomnia. No physical activity, consumption of alcohol and irregular sleep patterns are some prominent causes of insomnia. Insomnia caused by lifestyle habits starts as acute insomnia. If necessary changes are not made on time, the conditions may get serious.

Symptoms of insomnia

Other than having difficulty in sleeping, there are a few common symptoms of insomnia to watch out for. Below is a list of few signs of having this sleeping disorder.

  • Problems in falling asleep quickly.
  • Disturbed sleep (will either wake up during the night or early morning).
  • Non-Restorative sleep where your brain does not get enough rest.
  • Feeling tired throughout the day.
  • Lack of focus/concentration.
  • Severe mood swings.
  • Emotional imbalances.
  • Difficulty in maintaining relationships.

If you are showing any 2-3 of these symptoms of insomnia, you should consult a doctor. The severity of insomnia depends on the duration of the symptoms.

Preventing Insomnia

While temporary insomnia or acute insomnia do not need any medical treatment. If your symptoms remain for a longer duration, you should seek medical help. Apart from proper medications, you can do the following to prevent insomnia.

  • Train your body – Keep a consistent sleep and wake up timings. Consistency helps in training your body to sleep without any disturbances. Sometimes it is difficult to maintain the same sleeping time. But, to prevent insomnia, you must maintain the same waking up time.
  • Reduce stimulants – Substances like alcohol, nicotine, and caffeine could be highly responsible for causing insomnia. The effect of these substances can last from 8 to 24 hours. They affect your sleeping pattern and cause difficulty in initiating sleep. Avoid consumption of such substances to prevent insomnia episodes.
  • Exercise – Any regular physical activity can improve your sleep quality. Exercise should be done at least four hours before your sleeping time for the best effect. You can do yoga, running, jogging, or any other cardio workout.
  • Restrict activities on the bed – Use your bed only to sleep. If you are suffering from insomnia, it is a bad idea to do work, read or research while in bed.

As mentioned, insomnia is a complex condition to handle. You should make your environment comfortable to make sure a good sleep. If you are showing any symptoms of insomnia, you should make your daily routine conducive to having a good sleep. Stop worrying on the bed and follow these simple Sleeping Problems Solutions to prevent any loss in sleep.

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