Health & Wellness

Insomnia: Sleeping Disorder

Insomnia is a sleeping disorder in which a person faces trouble in falling or staying asleep.

This condition may be acute (short-term) or chronic (long-term). It is very common and can lead to other health problems like hypertension, weight gain, diabetes. It can be improved from behavioural and lifestyle changes.

Most adults require seven-nine hours of sleep but it may vary from person to person.

Insomnia Symptoms:

➔  Difficulty in falling asleep at night

➔  Fatigue

➔  Irritability, anxiety or depression

➔  Tiredness during daytime / low motivation

➔  Concentration or memory problems

➔  Headaches and difficulty in socializing and working

➔  Grumpiness

➔  Waking up too early

➔  Increased errors and accidents

➔  Waking up in the night

Insomnia Causes:

Wide range of physical and psychological factors can cause insomnia. Cause can be from a temporary problem or from an underlying medical condition.

➔  Stress or trauma related to big life events such as the demise of a loved one, divorce, job loss or concerns about finance, work or school can lead to sleeplessness.

➔  Poor sleeping habits cause insomnia. For e.g., irregular bedtime, naps, using electronics (phone, laptop etc.) before bedtime, uncomfortable sleep environment.

➔  Eating too much before bedtime may result in heartburn, backflow of acid and food which may keep you awake.

➔  Dealing with changes. For e.g., switching shifts at work, travelling across multiple time zones or living in a new place.

➔  Certain medications for cold, allergies, high BP, depression, asthma can result in Insomnia.

➔  Going through some physical or mental pain.

➔  Indulging in recreational drugs like cocaine.

➔  Women experience hormonal shifts during the menstrual cycle and menopause which often disrupt sleep.

Home Care Strategies for Insomnia:

➔  Fix your sleeping schedule and prevent interrupting your sleep cycle.

➔  Avoid using electronic gadgets before bed.

➔  Follow a regular exercise regime and meditation for an active lifestyle and better sleep.

➔  Don’t eat a heavy meal close to bedtime.

➔  Limit/avoid in between naps during the day.

➔  Use the bed only for sleeping.

➔  Limit caffeine and alcohol consumption, don’t use nicotine.

➔  Create a relaxing bedtime ritual- reading, listening to music, warm bath etc.

➔  If you don’t feel like sleeping, try to do something calming like reading until falling asleep.

When to see a doctor:

If Insomnia makes it hard to function during the day, causing extreme fatigue for around three months, then it’s better to see a doctor and root out the cause of the problem.

By: Sakshi Bisht | Life Within
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