Struggling to Sleep? Causes, Risks, and How to Fix It
Sherly has to meet several clients at several cafes. She orders coffee and tea to accompany her discussion. However, when night falls, she feels restless and has difficulty sleeping, even though her body is tired. Does Sherly have insomnia?
What is insomnia?
Insomnia is a sleep disorder that causes someone to have difficulty falling asleep, staying asleep, or both. However, Sherly's condition cannot always be categorized as insomnia.
Adults generally need 7–9 hours of sleep each night. However, various variables might disrupt this sleep pattern, including taking too long naps, stress, or certain health problems.
Types of insomnia
Insomnia may be acute (short-term) or chronic (long-term):
- Acute insomnia lasts from one night to many weeks or less than three months.
- Chronic insomnia occurs at least three nights a week for three months or longer.
What are the symptoms?
Insomnia has several symptoms, including difficulties falling asleep, waking up during the night, waking up earlier than usual, not feeling refreshed when waking up, feeling sleepy or tired throughout the day, difficulty concentrating or remembering, and feeling anxious or worried.
Things that increase your risk:
- Women: Hormonal changes during menstruation or menopause can affect your sleep cycle.
- Being over 60. The risk of insomnia increases with age.
- Stress and life pressures: A stressful routine can disrupt sleep patterns.
- Some medical conditions. Heart disease, obesity, or digestive disorders, such as GERD, can cause insomnia.
How to deal with insomnia
If you are having trouble sleeping, these steps may help:
1. Set a sleep schedule
Setting a sleep schedule is one of the best ways to get quality rest. A consistent sleep routine, including weekends and holidays, can help your body adapt to a healthy sleep pattern.
Try to limit naps because they can disturb your sleep cycle.
Furthermore, attempt to relax your mind before bed by setting aside worries and taking a break between your daily activities and bedtime. If you have trouble falling asleep, do something relaxing instead of lying awake in bed.
Sleep disturbances can be caused by a variety of factors, including stress from significant life events—losing a job, the death of a loved one, divorce, or moving.
2. Create a comfortable sleeping environment
An uncomfortable sleeping environment, such as noise, lighting, or temperature, can also impact sleep quality. In addition, changes in sleep schedules, such as jet lag, a new job shift, or waking up to care for a baby, can disrupt the body's natural rhythm.
Reading a book or meditation can help you relax before going to bed.
Use dim lighting and adjust the room temperature to be comfortable. Make sure the bedroom is noise-free. Limit your activities above the bed, such as watching television or listening to loud music.
3. Keep electronic devices away
The blue light from device screens can inhibit the production of melatonin, a hormone that helps you sleep. It's best to avoid using electronic devices at least an hour before bedtime.
4. Avoid caffeine and overeating before bedtime
Avoid coffee and big meals at night because they can keep your body awake. If you are feeling hungry before bedtime, choose a light snack.
5. Stay physically active
Regular exercise, such as walking or yoga, can help you sleep better. Avoid strenuous exercise before bedtime because it can boost energy and make it difficult to fall asleep. Try to exercise more than three hours before bedtime.
Insomnia is more than having trouble sleeping; it can also affect your physical and mental health. Healthy sleep habits can reduce the risk of insomnia and improve your quality of life.
You should consult a doctor for the correct treatment if your sleep issues continue.
