What is Insomnia?
Insomnia is a sleeping disorder that causes difficulty falling or staying asleep. Insomnia affects people of all ages, and its effects can be severe. It is often defined as the inability to sleep for at least one hour for two consecutive nights.
Types of Insomnia
1. Sleep-onset Insomnia
Sleep-onset insomnia is when a person cannot fall asleep until they have been awake for a while and, therefore, have to go through the process of falling asleep several times.
2. Sleep-maintenance Insomnia
Sleep maintenance insomnia is a type of insomnia that affects people who wake up in the middle of the night and try to sleep.
3. Mixed Insomnia
Mixed insomnia involves difficulty falling asleep, staying asleep, or waking up too early. It has been said that people with this type of insomnia have the most challenging time dealing with their sleeping problems.
Causes of Insomnia
Stress can prevent you from sleeping, especially when it reaches a certain degree. Stress is usually triggered by problems at work or the home. A child's stress can be more obvious than an adult's because they have to deal with their issues rather than focusing on others' problems. If stressed people cannot sleep well, they may have insomnia.
2. Changes in Lifestyle
Lifestyle changes can also be the reason for insomnia. A particular lifestyle may lead to insomnia if it is too different from what a person is used to, especially when sleeping schedules. Traveling to a new place and adjusting to unfamiliar bedtime routines can also affect sleeping patterns.
3. Physical Conditions
Some physical conditions can prevent people from sleeping well, such as back pain, snoring, and sleep apnea. In some cases, insomnia results from a medical condition that needs to be treated. Depression is also a common cause of insomnia, as it leads to general fatigue.
How to Overcome Insomnia
1. Avoid Alcoholic Substances and Other Stimulants
Alcohol can help a person relax and fall asleep, but it is a depressant that can cause you to wake up in the middle of the night. Excessive alcohol consumption also causes sleep-onset insomnia. Caffeine is another substance that keeps people awake by increasing their heart rate, making it harder to fall asleep. Caffeine products include coffee and tea.
2. Limit Naps
Napping after a long day may be tempting, but naps can make it difficult to fall asleep. A long day can cause a person to waste their whole night sleeping and not get any rest. If napping is unavoidable, limit them to 30 minutes and try to wake up at the same time every morning.
3. Exercise Regularly
Exercising regularly will help you fall asleep faster and sleep better at night. It can also help manage stress and promote a good mood, making it easier to get to sleep.
4. Have a Comfortable Sleeping Environment
A comfortable sleeping environment is important to the general well-being of a person. The bedroom should provide comfort, a peaceful atmosphere, and be noise-free. Sleep hygiene is also important. This may involve making your mattress more comfortable by:
- Ensuring that you have the right pillow and natural bedding
- Buy a bamboo memory mattress topper by visiting the Panda London online store to ensure you're adequately comfortable and supported
5. Develop Good Habits
Having good sleeping habits is important in preventing insomnia. Try to get at least 7 to 8 hours of sleep each night. Close the computer, TV, and other electronics before going to bed. Eat right and avoid unhealthy food before going to bed.
Specific medications may be used to help those who have insomnia. Sleep medication is used after many sleep disorders have been ruled out, such as primary insomnia, when a person can't fall asleep for two or more weeks. Other medications may be used to assist with serious illness and physical problems.
Overcoming Insomnia is not an easy task. It requires proper treatment and good sleep habits. It affects people of all ages, but older adults are more likely to suffer from insomnia than younger individuals.