Insomnia is the most common of all sleep disorders, according to the American Psychiatric Association (APA). The APA states that about one-third of adults report insomnia symptoms. Are you also one of them? Don’t worry! There are insomnia treatment that can make you have a good relaxing sleep. But first, you should know the causes and symptoms of insomnia.
Everything you need to know about insomnia: Causes, symptoms, treatment
There are various different symptoms of a lack of sleep. The cause of insomnia typically depends on the symptom that you are facing.
Usually, chronic insomnia does not last for more than three months. It is usually a symptom of another problem that include medical conditions which make it harder to sleep, such as arthritis or back pain. It also includes psychological issues, such as anxiety or depression.
Risk factors for insomnia
These risk factors of insomnia include:
- High levels of stress
- Emotional disorders, such as depression or distress related to a life event
- Traveling to different time zones
- Sedentary lifestyle
- Changes in work hours, or working night shifts
- Waking too early in the morning
- Unrefreshing sleep
- Trouble falling or staying asleep
- Mood changes
There are both pharmaceutical and non pharmaceutical treatments for insomnia. These include:
Stick to a sleep schedule
Make sure that you have a fixed bedtime.
Regular activity helps promote a good night’s sleep.
Check your medications
Regular medication may also contribute a lot to your insomnia. So in case you are taking regular medications, check about it with your doctors. At the same time, check the products that you are using contains stimulants such as caffeine and pseudoephedrine.
Avoid or limit naps.
In case you take naps, it will be difficult for you to fall asleep during the night. In case you find it difficult to avoid sleeping, make sure that the nap is limited. So, do not sleep for 30+ minutes. Moreover, make sure that you are not napping after 3 pm.
Avoid the use of nicotine, alcohol, and caffeine. These can interfere with your sleep. Consequently, it can make it difficult for you to sleep at night.
Don’t put up with pain
In case you have a painful condition, take pain relievers that are prescribed by your doctor. These pain relievers should be strong enough, but should not affect your sleep.
Avoid large meals and beverages before bed
You can take some light snacks. However, a heavy meal at night can cause heartburn. Furthermore, do not drink a lot of liquids before so that you do not have to urinate over and over again at night
Make your bedroom comfortable for sleep
At night, make sure that the room is dark and the temperature is comfortable. Hide all the clocks in your bedroom, including your wristwatch and cellphone, so you don’t worry about what time it is.
Avoid trying too hard to sleep
When you try very hard to sleep, sleeping becomes even more difficult. Instead, you must feel relaxed. So, read in a different room until you feel sleepy.
Get out of bed when you’re not sleeping. Sleep just as much as your body requires, and then leave the bed. At the same time, avoid staying in the bed throughout the day.
Your insomnia doctor Germantown can talk to you about what treatments might be appropriate. You may need to try several different treatments before finding the one that’s most effective for you. Do not forget that insomnia is treatable, with certain precautions. Sometimes, though, your doctor may prescribe some sleep inducing medicines to you. These medicines can aid those who have extreme insomnia.