Sleep loss or insomnia is fairly frequent in today’s fast-paced lifestyle. They hinder you from sleeping, whether it’s because of your hectic daily routine, assignment deadlines, bereavement, or worry. It can be exceedingly debilitating, creating mental and physical difficulties. Furthermore, interrupted habits in a pandemic are leading to an increase in sleeplessness.
Most people make a resolution to sleep more in the new year. To get there, strive to get your life back on track. However, before you do so, you must first comprehend everything there is to know about this disease.
What is Insomnia?
Insomnia is a type of sleep disorder characterised by difficulties falling asleep, poor sleep quality, and insufficient sleep length. It is a common ailment that has an effect on your performance, health, energy, and mood. The people suffering from this disease may believe that getting a full night’s sleep is impossible.
Types of Insomnia
Yet, surprisingly most people are unaware of the types of insomnia.
1. Chronic Insomnia
Chronic insomnia is defined as sleeplessness that lasts longer than three months and occurs at least three nights per week. It is primarily triggered by high amounts of worry and stress. Chronic insomnia is characterised by a long-term trend of difficulty falling asleep.
2. Acute Insomnia
Acute insomnia can be defined as short-term insomnia since it lasts only a few days to a few weeks. It is, nonetheless, the most prevalent kind of insomnia. You are more prone to have acute insomnia as a result of jet lag, unpleasant news, moving to a new location, or starting a new job.
3. Comorbid Insomnia
Comorbid insomnia occurs when sleeplessness is caused by both physiological and psychological factors. It can be triggered by conditions such as arthritis, back pain, stress, and worry.
4. Onset Insomnia
If you have difficulty falling asleep immediately after getting into bed, you have onset insomnia. In other words, you have difficulty falling asleep. Furthermore, lifestyle factors such as stress, overwork, and screen time before bedtime contribute to this disease.
5. Maintenance Insomnia
Do you wake up in the middle of the night and find it difficult to go back asleep? Then you may be experiencing maintenance insomnia. It is caused by an inability to maintain a regular and consistent sleeping schedule.
Causes of Insomnia
This problem can be caused by a variety of circumstances. The majority of the time, a combination of variables is at work in causing this issue.
1. Spicy and Acidic Foods
Spicy cuisines are popular all throughout the world. This gastronomic experience, though, might cause heartburn and disrupt your sleep. When you eat spicy or acidic meals shortly before bed, you will wake up with a burning feeling in your chest and throat. People who ate a spicy or acidic supper at night had a harder time falling asleep.
It may also cause unsettling nightmares. Having a disturbed sleep cycle on a regular basis eventually leads to severe problems. You can keep a notebook to record and monitor the foods you ate on the day you had heartburn.
We all like a cup (or more) of coffee, but did you know that caffeine has been linked to sleep problems? Avoid sneaking in caffeine sources at night if you wish to sleep well.
This is due to the fact that drinking coffee or eating any caffeinated meal before bed stimulates your brain rather than soothing it. Caffeine use that is excessive on a regular basis causes insomnia or worsens pre-existing problems. Furthermore, the research found that drinking coffee 3 or 6 hours before night interferes with sleep.
This problem might be caused by a drug you’re taking. Drugs induce daytime tiredness and disrupt your sleep cycle. Antidepressants, anti-asthma medications, and blood pressure medications, for example, disrupt sleep. When you stop using these drugs abruptly, you may have withdrawal syndrome, making it difficult to fall asleep.
Sleeplessness is commonly caused by persistent stress and unpleasant experiences. It might be worried about job, school, family, life, health, or money. Being in a stressful environment increases your awareness, stiffens your muscles, and keeps you up all night. It’s tough to fall asleep if your muscles and mind are resistant to relaxation.
5. Medical Conditions
Insomnia can also be caused by pre-existing medical issues. Dementia, for example, causes worry, disorientation, and restlessness. They are prone to displaying hostility around nighttime, making it difficult to sleep. It results in disrupted sleep habits and, eventually, insomnia.
The patient remains up all night due to discomfort from illnesses such as arthritis, back pain, fibromyalgia, and cancer. To make matters worse, it will also disrupt your sleep and prevent you from gently dropping off to sleep. Furthermore, patients with Parkinson’s disease are more likely to have sleep apnea, which disturbs the sleep cycle.
Symptoms of Insomnia
The combination of symptoms linked with insomnia makes it simple to self-diagnose the disorder. If you suffer from this disease, you may notice one or more of the following symptoms:
- Trouble staying asleep
- Difficulty in falling asleep
- Mood changes
- Extreme fatigue
- Poor concentration
- Daytime sleepiness
- Not feeling refreshed after sleep
Treatment of Insomnia
Sedative medications, such as sleeping pills and antidepressants, are available. They operate by quickly reducing tension and anxiety, calming the mind, and assisting you in falling asleep. Assume you’re suffering from short-term sleeplessness as a result of stomach disorders and discomfort; some drugs might help.
Antidepressant medications are typically used when sleeplessness is caused by anxiety or sadness. Mirtazapine and Trazodone are two examples. Take sleeping drugs only after a medical examination and under the supervision of a doctor.
Mediation is simple, free, and fits nicely with your current lifestyle. It can considerably improve insomnia and sleep patterns by lowering stress and controlling your emotions. Furthermore, meditation is a risk-free activity. Begin by setting aside 15 minutes each morning and evening for mindfulness meditation. In general, it increases overall serenity, which aids in the attainment of comfortable sleep.
3. Melatonin Supplements
Melatonin pills are commonly used by doctors to treat acute insomnia induced by jet lag. Melatonin can be used to treat occasional problems because it promotes a balanced sleep-wake cycle. It relaxes you, making it easier to fall asleep.
4. Massage and Essential Oil
Massage your body, feet, and head with essential oils such as lavender, cedarwood, and Roman Chamomile to relax your body and mind. Lavender oil also successfully relieves pain, boosts mood, and promotes sleep. Lavender tea is another alternative. If you suffer from minor anxiety, consuming lavender oil capsules might help you sleep better.
Insomnia During Pregnancy
During the third trimester, about 75% of pregnant women reported severe sleeplessness. In most cases, the start of insomnia symptoms occurs between the second and third trimesters of pregnancy. As a result, you may be certain that sleeplessness during pregnancy will not harm your kid.
Nonetheless, prolonged sleeplessness has been linked to melancholy, stress, and gestational diabetes. Furthermore, if you suffer from this problem late in pregnancy, your chances of having protracted labour and needing a cesarean surgery may rise.
The primary reason for pregnant insomnia is hormonal changes. However, the following elements also have a role in disrupting sleep patterns.
- Leg cramps
- Disturbing and vivid dreams
- Pregnancy heartburn
- Frequent trips to the bathroom
- Morning sickness
- Inconsistent metabolism
- Pre-birth anxiety
- Uncomfortable due to the growing belly
Avoiding coffee and chocolate, emptying your mind of persistent anxieties, maintaining the room at the desired temperature, and ending screen time at least an hour before bed will help you manage pregnant insomnia.
Doctors may offer magnesium supplements to help you sleep because of their muscle-relaxing properties. In addition, a low dose of melatonin, about 1 mg, is given to treat pregnant insomnia. However, do not impersonate sleeping pills every night.
Wrapping It Up
Insomnia is a condition in which you can’t fall asleep even when you want to. Or perhaps you simply do not sleep long enough to feel refreshed and renewed. Stress, coffee, spicy foods, drugs, and pre-existing medical issues can all contribute to it.
This problem is more common during the second to the third trimester of pregnancy. Rather than letting it bother you, seek prenatal advice to improve your sleep and avoid any issues.
Melatonin pills can help you sleep better. However, it can only aid in the short term. In order to alleviate insomnia, medicines, massage, essential oils, and pharmaceuticals are used. The food we consume has a significant impact on the quantity, quality, and efficiency of our sleep.
Melatonin hormone is required by our bodies to maintain the circadian rhythm and support good sleep. Foods that promote sleep, such as sour cherries, almonds, milk, honey, and kiwi, increase melatonin levels.