Insomnia – Symptoms, Affects, and Treatments
Do you lie awake at night spending more time staring at the ceiling than sleeping? You are not alone! Millions of other people are experiencing the same thing all across the world. They wake up in the middle of the night, can’t fall back to sleep and rise before dawn.
Forms Of Insomnia
Insomnia comes in many forms, not just in the form of sleeplessness:
Difficulty falling asleep
Having problems staying asleep after falling asleep. Waking up many times
during the night.
Waking up too early.
Not feeling refreshed after waking up.
The Symptoms Of Insomnia
Feeling sleepy during the day
Having poor or slow judgment
Inability to pay attention to detail
Inability to remember things – even things that happened only minutes before.
Easily irritated by minor things
Types Of Insomnia
Transient Insomnia – a temporary effect that lasts just a few days.
Short-Term Insomnia – lasts for between two to four weeks.
Chronic Insomnia – lasts for a month or longer.
Causes Of Insomnia
There are many causes for insomnia. Below are some of the most common reasons people suffer from insomnia.
Stress – There are many stress management aides available to assist you in reducing your stress.
Noise in the sleeping environment
Extreme temperatures – too hot or too cold
Changes in your surrounding environment
Worrying about not being able to sleep
Excessive napping during the day time
Too much caffeine, nicotine, or alcohol before bedtime. Smoking contributes to many health related problems and you should try to quit smoking.
Tips For Getting A Good Night’s Sleep
Following some of the helpful guidelines below can help you get a better night’s sleep:
Set A ScheduleGo to bed at the same time every night and wake up at the same time every morning. This will help your body get used to a sleeping pattern. “Sleeping in” on the weekends can cause insomnia because it is interrupting the sleep cycle that your body is used to.
Get Some ExerciseTry to get 20 to 30 minutes of exercise no sooner than 6 hours before bedtime- any exercise just before bed may cause you not to sleep that well.
Avoid Caffeine, Nicotine, and Alcohol
Avoid things that contain any caffeine such as coffee, soda pop, teas, and candy. Smokers usually sleep very lightly at night and will wake up at the slightest noise, sometimes not being able to fall back asleep. The same goes for people that drink alcohol just before going to bed.
Do Something Relaxing Before Going To Bed
Doing something that relaxes you before bed is good such as a warm bath, reading a book, or watching your favorite TV show.
Do Not Over Sleep
Be sure to wake up and get out of bed at your normal time frame. Sleeping more hours than you are used to will throw off your sleep cycle and cause sleeping problems. It may cause you to not be tired at night and then go to bed later, thus resulting in sleeping in even later the next morning.
Control Your Room Temperature
Extreme cold or warmth can cause you to sleep poorly. Be sure to maintain a comfortable room temperature that won’t aggravate you during the night. If you have a water bed be sure to set the water temperature at a comfortable temperature as well.
When It Is Time To See A Doctor
If your sleeping problem persists for more than one month then it may be time to visit your family doctor. Your doctor will be able to give you advice for your particular needs and can prescribe stronger sleeping aides that are not available over the counter.
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