Insomnia (Sleep disorder)

Insomnia (Sleep disorder)

Insomnia is a common sleep disorder that make a person hard to fall asleep, difficulty to stay asleep, or leading to wake up too early and unable to get back to sleep. It further makes a person feel tired when he wakes up. Insomnia is the condition which not only disturbs your energy level and mood but also your physical and mental health, and quality of life.

Causes:

Insomnia may be the primary problem, or it may be associated with other conditions.

• Stress.

• Eating too much late in the evening.

• Intake of Caffeine, nicotine, and alcohol etc.

• Poor sleep habits.

• Mental health disturbances like anxiety, post-traumatic stress disorder. 

• Irregular in sleep patterns like changing shifts at work.

• Menstrual cycle and in menopause due to hormonal changes.

• Sometimes during pregnancy.

Symptoms:

Insomnia symptoms may include:

• Difficulty falling asleep at night.

• Waking up several times at night.

• Waking up too early.

• Feeling tired, sleepy during daytime.

• Feeling trouble in thinking, focusing, and remembering.

• Irritability, depression, and anxiety.

• Difficulty in paying attention and focusing on work.

• Headache.

• Digestive distress, indigestion.

Prevention:

Good sleep habits can help prevent insomnia and promote sound sleep:

• Intake of food at least 2 to 3 hours before bed time. 

• Do regular yoga or exercise and stay physically active which promotes night’s sleep.

• Stick to a consistent sleep schedule.

• Make your sleep place disturbance free.

• Reed a book or listen to pleasant music before going to sleep.

• Avoid or limit intake of caffeine.

• Avoid intake of alcohol and nicotine.

• Avoid screen time 1hr before bed.