INSOMNIA / SLEEP DISTURBANCE

 

 

Insomnia sleep disturbance

 

A common sleep disorder known as insomnia can make it difficult to get asleep, and keep asleep, or lead you to wake up too early and have trouble falling back asleep. When you wake up, you can still feel depressed. Your health, productivity, and quality of life can all be negatively impacted by insomnia in addition to your energy level and mood.

Human needs for sleep varies, but most humans need seven to eight hours per night.

Many adults eventually go through short-term (acute) insomnia, which can persist for days or weeks. Typically, stress or a traumatic incident is the cause. However, some persons experience persistent long-term insomnia that lasts for a month or longer. The main issue can be insomnia, or it might be brought on by other illnesses or drugs.

You are not required to face sleepless nights. Often, making small daily habit modifications can be beneficial.


TYPES OF INSOMNIA:

There are 2 different categories of insomnia.

  1. Primary insomnia
  2. Secondary insomnia

1. Primary insomnia:

If you have primary insomnia, means that your sleep issues are unrelated to any other medical conditions or issues.

2. Secondary insomnia:

The term “secondary insomnia” refers to insomnia brought on by a medical condition (such as asthma, depression, arthritis, cancer, or heartburn), pain, medication, or substance abuse (like alcohol).

Additionally, you might learn about

3. Sleep onset insomnia:

You experience difficulty falling asleep if you have sleep-onset insomnia.

4. Sleep-maintenance insomnia:

occurs when you have problems falling asleep or staying asleep during the night.

5. Mixed Insomnia:

It makes it difficult for you to sleep and stay asleep all night.

6. Paradoxical insomnia

occurs when the amount of time you spend sleeping is underestimated. You appear to sleep much less than you do.

 

CAUSES OF INSOMNIA:

Primary insomnia causes:

Primary Insomnia causes include:
1.   Stress resulting from major life events, such as a loss of employment or change, a loved one’s death, a divorce, or a move
2.  The environment, including sounds, lights, and temperature
3.  Alterations to your sleep routine, such as lethargy, a new shift at work, or undesirable habits you developed when you previously experienced sleep issues.
4.   According to research, having trouble sleeping may run in the family genetics.

Secondary insomnia causes:

Insomnia’s secondary causes include:

1.   1.      Mental health conditions including anxiety and sadness
2.      Cold, allergy, depression, hypertension, and asthma medications.
3.      Nighttime discomfort or pain
4.      Drinking alcohol, smoking, or using caffeine, as well as using illegal substances.
5.      Thyroid hyperfunction and associated endocrine issues
6.      Restless legs syndrome and other sleep disorders including sleep apnea
7.      Pregnancy
8.      Dementia diseases like Alzheimer’s and others
9.      Premenopausal period and Premenstrual symptoms

 

Insomnia causes

 

RISK FACTORS:

Everybody occasionally has a difficult time getting to sleep.

  •  But if you are a womanYour chance of sleeplessness is higher. Changes in hormone levels during the menstrual cycle and menopause could be a factor. Night sweats and hot flashes are common menopause sleep disturbances. Pregnancy also frequently results in insomnia.
  • You are older than 60: Related changes in health and sleep habits contribute to an increase in insomnia.
  • You suffer from a physical or mental health issue. Numerous conditions that affect your mental or physical health can interfere with your sleep.
  • There is a lot of pressure on you. Events and situations that are stressful can lead to brief sleeplessness. Additionally, persistent or significant stress can cause chronic sleeplessness.
  • You don’t follow a set timetable. Changes in work cycles or travel, for instance, can disrupt the cycle of sleep and wake-up time.

 

DIAGNOSIS:

Your doctor will conduct a physical examination and inquire about your health and sleeping habits.

They could advise you to record your sleep habits and how you feel during the day in a sleep diary for a week or two. They might discuss how much and how well you sleep with your bed companion. A sleep facility could also subject you to specialized exams.

 

TREATMENT OF INSOMNIA:

Your doctor may advise you to take sleeping tablets for a limited period if you find it difficult to perform routine tasks because you are exhausted. Quick-acting but short-lived medications can help you avoid issues like drowsiness the following day.

For insomnia, and avoid using over-the-counter sleeping medications. They may have negative effects, and with time, they often perform less effectively.

You must receive therapy for the illnesses or ailments that are keeping you up if you have severe insomnia. Additionally, your doctor might advise behavioral treatment. This can assist you in learning how to improve your insomnia and learn what you can do to encourage sleep.


PREVENTION OF INSOMNIA:

 

prevention of insomnia



You can overcome insomnia by developing good sleep practices, often known as sleep hygiene. Here are a few pieces of advice:

  • Every night, go to bed at the same time and wake up at the same time. Avoid daytime naps because they could make you feel less drowsy at night.
  • Avoid using electronic devices before bed. It could be more difficult to sleep if they are lit up.
  • Late in the day, stay away from caffeine, nicotine, and alcohol. Because they are stimulants, nicotine, and caffeine might prevent you from going to sleep. Alcohol might disrupt your sleep and cause you to wake up in the middle of the night.
  • Exercise frequently. Avoid exercising right before bedtime because it could make it difficult to fall asleep. Experts advise working out at least three to four hours before bed.
  • Avoid eating a large dinner in the evening. However, a small food before night may promote sleep.
  • Make sure your bedroom is convenient by keeping it quiet, dark, and at the perfect temperature. Use a sleeping mask if the light is a concern. Try using earplugs, a fan, or a white noise generator to muffle noises.
  • Establish a pattern for unwinding before bed. Take a bath, read a book, or listen to music.
  • Use your bed only for sleeping and having sex.