Added: Jeramie Vanhorne - Date: 17.02.2022 00:16 - Views: 35867 - Clicks: 2670
Others wake up in the middle of the night and lie awake for hours, anxiously watching the clock. But, because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the of hours you sleep or how quickly you doze off. Although insomnia is the most common sleep complaint, it is not a single sleep disorder.
The good news is that most cases of insomnia can be cured with changes you can make on your own—without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. Symptoms of insomnia include: Difficulty falling asleep despite being tired. Waking up frequently during the night.
Trouble getting back to sleep when awakened. Unrefreshing sleep. Relying on sleeping pills or alcohol to fall asleep. Waking up too early in the morning. Daytime drowsiness, fatigue, or irritability.
Difficulty concentrating during the day. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly. Are you under a lot of stress? Are you depressed? Do you feel emotionally flat or hopeless? Do you struggle with chronic feelings of anxiety or worry?
Have you recently gone through a traumatic experience? Are you taking any medications that might be affecting your sleep? Do you have any health problems that may be interfering with sleep? Is your bedroom quiet and comfortable? Do you try to go to bed and get up around the same time every day? Common psychological and medical causes of insomnia Sometimes, insomnia only lasts a few days and goes away on its own, especially when it is tied to an obviously temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag.
Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue. Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include angerworry, grief, bipolar disorder, and trauma.
Treating these underlying problems is essential to resolving your insomnia. Medical problems or illness. Chronic pain is also a common cause of insomnia. Many prescription drugs can interfere with sleep, including antidepressantsstimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives.
Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine Midol, Excedrindiuretics, and slimming pills. Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disordersincluding sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work. Habits that cause insomnia and disrupt sleep While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia.
You also need to look at your daily habits. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day. Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize.
Keeping a sleep diary or using a sleep tracking app is a helpful way to pinpoint habits and behaviors contributing to your insomnia. Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine.
Both can make a big difference in improving the quality of your sleep. Make sure your bedroom is quiet, dark, and cool. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.
Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends.
This will help you get back in a regular sleep rhythm.
Turn off all screens at least an hour before bed. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music. Avoid stimulating activity and stressful situations before bedtime.
This includes checking messages on social mediabig discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p. Drinking too many liquids. Waking up at night to go to the bathroom becomes a bigger problem as we age.
Big evening meals. Try to eat dinner earlier in the evening, and avoid heavy, rich foods within two hours of going to bed. Spicy or acidic foods can cause stomach trouble and heartburn which can wake you during the night. The American Academy of Sleep Medicine recommends that you stop drinking caffeinated beverages at least six hours before bedtime.
People who are sensitive to caffeine may need to stop even earlier. The more trouble you have with sleep, the more it starts to invade your thoughts. Agonizing and expecting sleep difficulties only makes insomnia worse. If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing else—especially not frustration and anxiety. Use the bedroom only for sleeping and sex. Move bedroom clocks out of view. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditatingor taking a bath.
The key is to recognize self-defeating thoughts and replace them with more realistic ones. Remember, learning how to stop worrying takes time and practice. You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them.
You may be surprised at how often these negative thoughts run through your head. Be patient and ask for support if you need it. Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help. Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises.
Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Do a quiet, non-stimulating activity. Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.
Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax.
Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body. These audio meditations can help. There are many dietary and herbal supplements marketed for their sleep-promoting effects.
For more information, talk to your doctor or pharmacist. While scientific evidence is still being gathered for alternative sleep remedies, you might find that some of them work wonderfully for you. The two supplements with the most evidence supporting their effectiveness for insomnia are melatonin and valerian. And if not used carefully, they actually make insomnia worse in the long run. First, try changing your sleep habits, your daily routine, and your attitudes about sleep.
Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia. Provide the doctor with as much supporting information as possible, including information from your sleep diary. In general, sleeping pills and sleep aids are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure.
Since many people complain that frustrating, negative thoughts and worries prevent them from sleeping at night, cognitive-behavioral therapy CBT can be much more effective in addressing insomnia. CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behavior.
If you struggle to fall asleep or stay asleep at night, it can take a huge toll on your health. What is insomnia? Things to avoid before bed: Drinking too many liquids.Cant sleep anyone up for a chat
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