How to Avoid Insomnia and Get a Good sleep

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How to Avoid Insomnia and Get a Good sleep
Insomnia
Insomnia also called as sleeplessness, is a type of sleep disorder in which people have trouble sleeping. They may have a problem in falling asleep or staying asleep as long as wished.Insomnia is accompanied by daytime sleepiness, low energy, irritability, and a depression.It may result in problems focusing and learning.It may be short term, lasting for days or weeks, or long-term, lasting more than a month.

Insomnia can occur itself or as a result of another problem.Conditions that can result in insomnia include stress, chronic pain, cardiac failure, certain medications, and drugs such as nicotine.Diagnosis is based on sleep habits and an examination to look for underlying causes.

Some lifestyle changes are typically the first treatment for insomnia. Sleep includes a regular bedtime, exposure to sunlight, a quiet and dark room, and regular exercise.Sleeping pills may also help, but they are associated with addiction. Medications are not recommended for more than four or five weeks.

Types of insomnia

Insomnia can be classified into following transient, acute, or chronic.


  • Transient insomnia lasts for less than a week. It may be caused by another disorder, like changes in the sleep environment, by the timing of sleep, depression or by stress.Its results – sleepiness and impaired psychomotor performance.
  • Acute insomnia is the lack of sleep for a period of less than a month. Insomnia is present when there is difficulty in starting or maintaining sleep or when the sleep is of poor quality. These problems occur despite adequate opportunity for sleep.It is also known as short term insomnia or stress related insomnia.



  • Chronic insomnia lasts for more than a month. It may be caused by another disorder, or it can be a primary disorder. People with high levels of stress hormones are more likely than others to have chronic insomnia.Its effects may vary according to its causes.

Risk factors

Insomnia can affect the people of all age groups but people in the following groups have a more chance of being affected by insomnia.
  • People older than 60
  • History of mental health disorder
  • Emotional stress
  • Working late night hours
 Suggestions  to overcome insomnia


Make your bedroom a relaxing place. Keep the room free of clutter and distractions.Make it sure you have the right type bed and mattress according to your needs. The wrong mattress can lead to musculoskeletal disorders and sleep disturbances.



Use the bed only for sleeping.Avoid use of the bed for watching TV dramas, eating, working, or any other activities. If you do want to use the bed for nighttime reading, read only pleasure books in bed.


Doctors use a concept of "reconditioning" as part of a treatment plan for insomnia. By this method, people are "reconditioned" to associate the bed with sleep only. If you find it hard to sleep at all, get out of bed and move to another room.

  1. Create a regular sleep-wake cycle. Your body will automatically pick it to set its internal clock to your schedule and will finally respond to internal cues to become sleepy at a given time and to awaken at a given time.
  2. Limit your consumption of caffeine in the afternoon and evening. Remember that eating chocolates and drinking cocoa and colas also are sources of caffeine.
  3. Do some exercise during the day, but don't do a hard exercise right before bedtime.
Eat light meals in the evening. Eating heavily in the evening or eating just before going to bed can disrupt your sleep.

Comments

  1. Ankita10 March 2020 at 23:49

    Thanks for sharing useful tips. I started following some of these tips. But to cure it herbal tablets for sleeplessness is very much useful for me.

    ReplyDelete

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