Hello Friends, How are you doing? Hope you have been having enough sleep? Well, if not, let me give you a simple and comprehensible advice on insomnia. Insomnia is a sleep disorder characterized by difficulty in falling asleep, waking up often during the night and having trouble going back to sleep, waking up too early in the morning and feeling tired upon waking. Insomnia may or may not be accompanied by fatigue, but it is not usually accompanied by subjective sleepiness during the day. It could be;
1) Primary:-When a person is having sleep troubles that are not directly linked to any other health condition or problem
2) Secondary:-It is just the direct opposite of primary insomnia and occurs when a person’s sleep problem is because of something else such as a health condition.
This classification mentioned earlier is based on the underlying cause of the insomnia. However, there still exists another type of classification which is based on duration of the sleep problem. This includes;-
1)Acute Insomnia:-Short-term insomnia lasting one night to few weeks and its causes are significant life stress ,illness, emotional or physical discomfort, environmental factors like noise, light or extremes of temperature and medications.
2) Chronic Insomnia:-At least three nights a week for a month or longer and it is caused by depression, anxiety, chronic stress, pain or discomfort at night.
More so, according to National Institute of Health; majority of chronic insomnia causes are secondary meaning they are side effects or symptoms of other problems.
Also research has it that travelers, shift workers with frequent changes in shifts, drug users, elderly, adolescent or young adult students, pregnant women, menopausal women and those with mental health disorders are more likely to be sufferers of insomnia than orders (Peter Crosta M.A,2015).
It could be evaluated by physical examination, medical history and sleep history.
None pharmacological treatment of insomnia include;
A)Improve sleep hygiene: Do not over or under sleep, maintain regular sleep schedule, avoid caffeine at night, do not smoke, do not go to bed hungry and make sure the ‘sleeping environment’ is comfortable.
- B) Use relaxation techniques that include meditation and also avoid strenuous and rigorous exercise prior to your sleeping time.
- C) Stimulus Control Therapy: Only go to bed when sleepy, refrain from TV, reading, eating or worrying in bed, set an alarm for the same time every morning and avoid long time naps.
- D) Sleep restriction: Decrease the time spent in sleep and partially deprive the body of sleep so you are more tired the next night and thus have a serious craving for sleep.
Before I run off for this week, I would want you to know that;
1) Sleeping pills may help but may lead to substance dependence or withdrawal and in effect causing long time worsening effect of insomnia if used for an extended period.
2) Alcohol which is often used as a form of self-sleep treatment to induce sleep can cause a rebound effect of the insomnia.
On this note, I am off for the week. Make sure you give yourself rest as often as when necessary and sleep well. I would always want you my readers to sleep well so whenever you wake up to read anything (including my article), your brain is alert. Fight the battle against insomnia because a good sleep is necessary for your well-being.
See you all on this page next week. Bye for now.