You have worked tirelessly the whole day and have jumped to your bed to get some rest. It is 3.00 AM in the night and you have changed ‘n’ number of sides by now. At this moment of time, a sound sleep is the only thing that matters to you. Regardless of the fact that it happens, each day and you suffer from a dull start, the very next morning. It is really such an awkward moment when you continue to change positions and find difficulty in falling asleep. This is an indication of insomnia or a sleeping disorder.
Such signs of insomnia can affect the overall physical and mental health of your body. An absence of sound sleep may lead to several concerns like a frequent headache, body ache, lack of focus, forgetfulness and tirelessness etc.
Some facts about insomnia
- Approximately 25% of the American population complain about interrupted sleep leading to the risk of the sleeping disorder.
- As per a research study, a lack of proper sleep has been the major cause of road accidents.
- There might be a family history of insomnia. Moreover, teens of insomniac parents are at a higher risk of being insomniac.
- The problem of insomnia is not limited to only humans, pets, and bugs may also get affected.
- Every fourth American take such medication to make them sleep. There has been a rise in the sale of sleeping pills in most of the developed countries.
- Women are two times more likely to be insomnia than men. A difference in hormones is the main cause behind it.
What are the medical causes of insomnia?
The cause of insomnia may vary from mild to serious medical conditions like:
- There could be some medications for diseases like asthma, high blood pressure, common cold and nasal allergies, which makes it difficult for a person to fall asleep at the night.
- Restless leg syndrome (RLS) or arthritis may cause discomfort falling asleep.
- Digestive system related troubles like gastritis may lead to insomnia.
- Parkinson’s disease patients or any other neurologic disorder may cause insomnia.
Apart from these, there could be some irregularity connected with your lifestyle causing insomnia. These includes:
- High level of stress throughout the day.
- High level of caffeine in the body.
- Irregular work schedules
- Frequent urination
- Distractions like a television, internet connection, pets or kids.
- Noise disturbances.
- Too much sleep during the day time.
- Exposure to light
What are the types of insomnia?
It is of two major types, acute and chronic sleeping disorders. If you have a trouble to get sleep for one night on an occasion, then this is considered as an acute sleeping disorder. Most of us just find its difficulty due to some family tensions or anxiety, especially when you become anxious and overwhelmed by life circumstances.
Experts suggest that if sleep deprivation occurs, at least, three nights per week for three months or longer, then it is the case of chronic sleeping disorder. It might be due to any of the above said medical symptoms. It means it is linked to another medical or psychiatric issue that needs to be addressed. A Chronic sleeping disorder may prove to be fatal if untreated. While driving, your reaction time will be reduced. A poor concentration power and the weak immune system might be a few of such results.
What are the consequences of insomnia?
As per human body type, an eight hour of sleep is indispensable to remain healthy. Most individuals may still remain healthy by taking 6-7 hours of sleep a day. A slight change in this sleep pattern may lead to certain changes in the day-to-day activities and upon the overall health of the person. Due to insomnia, an individual may experience mood swings, irritability, daytime fatigue, decreased performance, and low-energy and dark circles.
What is the diagnosing procedure for sleeping disorder?
You need to consult your doctor and discuss your daily schedules. Your doctor will be able to identify the real cause of your sleeping disorder. You should never attempt at taking self-medications unless prescribed to do so. He may take up physical examinations and may enquire about your medicinal course. You need to inform him, even of the herbal supplements taken. He might examine your sleep habits by asking you to keep a record of the same. Once detected, he will advise you on the possible solution.
What is the connection between insomnia and your brain?
Now and again, a sleeping disorder might be brought about by specific neurotransmitters in the mind. This family of neurotransmitter is involved in taking your body into rest and reduced alertness stages. There are numerous conceivable concoction associations in the cerebrum that could meddle with rest and might clarify why a few individuals are insomniac. As they appear to battle with rest for a long time with no identifiable cause. Some of the research works have claimed sleeping disorder to be related to the brain. It is only not able to quit being wakeful. Your mind has a rest cycle and an awake cycle—when one is turned on the other is killed. A sleeping disorder can be an issue with either part of this cycle.
What is the diet tip for insomnia patients?
- Eat a carbohydrate-rich snack before going to bed. It promotes sleep inducing chemical in the brain.
- Eat a dessert, if at all feeling hungry during sleep-time.
- Limit on your alcohol intake. In case you are used to drinking, try to alter your alcohol with honey-lemon water, coconut water or juice intake. It will help in minimizing your alcohol drinking.
- Do not drink tea, coffee or cold drinks with an excess of caffeine in it, at least, five hours before your sleep time. As they contain caffeine, so it might lead to insomnia.
- Avoid nicotine of any kind. Smoking cigarettes or chewing tobacco before bedtime may prove to be lethal.
- Do not take a heavy meal just before going to bed. Try to maintain a gap of 2 hours between your meal-time and sleep-time.
What kind of snacks can be taken before going to bed?
A food that is low in protein and high in carbohydrate is considered to be the best before bed. These foods include
- Oatmeal or whole grain pieces of bread.
- Chestnut rice or wild rice
- Fruits like grapes, mangoes, bananas, papaya, plums, and oranges.
- Vegetables like yams, sweet potatoes, spinach, white potatoes, corn, winter squash etc.
- Low-fat milk.
- Low-fat solidified yogurt.
What is the suggested lifestyle change for insomniac?
- Do not work late-night at home. This can make it difficult to loosen up, and it can likewise make you feel distracted when it comes time to rest. The light from your PC could likewise make your mind more ready.
- Non-conventional hours can confound your body’s clock, particularly in the event that you are attempting to rest amid the day, or if your calendar changes occasionally.
- Follow a regular exercise or workout routine involving some physical activity.
- Try reading a magazine or novel to make you feel sleepy.
You may feel a never ending feeling of restlessness due to insomnia. When this happens for many nights, you either feel panic or unhealthy. Try to change your eating and life habits to reduce it effects at initial periods. Follow simple basics of life: the harder you will work in the day-time, the sounder you will sleep in the night-time. Think more of the positive thoughts about good sleep and stay away from negative thoughts.