Understanding and Definition of INSOMNIA
“Somnus” means sleep in Latin which is why Insomnia is a reference to the inability to sleep.
Each adult requires approximately 8 hours of continuous rest for optimal health, well-being, and performance. In the case of children, a greater amount of sleep is necessary (around 10 hours for children aged 13 and 12 hours for children younger than 3 years old).
Medically speaking, when we refer to the term “Insomnia” it refers to any of the following symptoms:
- Trouble falling asleep
- Awake in the middle of the night and having difficulty getting back to sleep
- Awakening early in the morning to complete the necessary amount of time and the quality of your sleep
- Awake feeling tired, can cause
- Tiredness and sleepiness during the daytime
- Reduced concentration, performance, or memory
Acute (acute) sleepiness or instances of difficulty sleeping typically last between a couple of days and some weeks (up to one month) and will ease once the body clock is adjusted to the passing of the clock.
Chronic insomnia (long-term sleeping disorder or insomnia) refers to the condition used to describe a condition that has been the condition is present for a minimum of one month or more. A few international guidelines describe chronic insomnia as occurring for more than 3 months and at least 3 nights per week.
Health IMPACT OF INSOMNIA
Lack of sleep can result in fatigue and insomnia during the day and irritability. reduced concentration, performance, and memory. The quality and duration of sleep have been shown as being associated with an increased long-term risk of health conditions such as diabetes, increased blood pressure, heart disease, and anxious depression. Also, it can cause the development in the form of darkness under the eyes.
A good night’s sleep reduces the hormone that causes hunger “ghrelin” and boosts the satiety hormone, ‘leptin’ which helps prevent the craving for food. Thus, a lack of quality sleep is linked to weight growth and overweight which, in turn, decreases the quality of sleep.
THE CAUSES INSOMNIA
Here are some health-related measures to manage insomnia chronic and improve sleep
Time and Sleep Habits Time as well as Sleep Habits
- The time you sleep is a regular thing: Regularizing or adjusting the time that one goes to bed and wakes up should be the goal every day. This is a huge help in the prevention of Insomnia.
- Avoid naps during the day: The practice of taking naps during the middle of the day isn’t recommended because it could cause delays or hinder the process of getting to sleep at the normal time of bed in the evening. If however, an afternoon nap is a part of your routine and can help you get better performance in the evening, schedule it in a regular manner and keep the time under one hour and the time of your nap should be before 5 pm.
- Limit and reduce bright and direct artificial light exposure during dusk and the time of bed: This is evident on mobile phones, TVs IPads, IPads, and kindles. laptops. These devices can block the production of the sleep-inducing hormone Melatonin(the blue-colored light generated by gadgets is the main responsible for this – therefore, turn on the blue light filter in the settings of your display at dusk). Melatonin levels are lower, which increases alertness. shifts body rhythms to an earlier hour and makes it more difficult to get to sleep.
- Don’t keep the cellphone or a clock/watch close to your mattress. Set it up and placed it on a table just an arm’s width away.
- The practice of developing alternative bedtime routines such as listening to music or reading instead of using devices that display images can be beneficial for people suffering from persistent insomnia.
- The creation of a plan for the next day (breaking down difficult tasks assigning and prioritizing) and preparing a task list or list for the coming day or writing out a day’s diary before bed can help lessen anxiety, stress, and head clutter which could assist in falling asleep faster. However, do not review finances, bills, or work-related/domestic problems at bedtime.
- A bath at night in warm bathing water (not hot or cold) will aid in sleeping.
- Techniques for relaxation: Simple routine to lay down at night that involves spending time focusing on each area of your body and mindfully slowing down each body part while paying attention to your breathing (inhaling as well as exhaling) and visualizing tranquil, positive, relaxing images or scenes, aids to sleep.
- Don’t make yourself sleepy: If you’re not sleeping for more than 15 minutes after lying down then rise, do some light reading, listen to music, or create an agenda until you’re tired (use dim light, such as the lamp at your bedside- do not bother using a bright lamp).
- Comfortable bed: Be sure to check the quality of your pillow, mattress sheets, quilts, and sheets
- Temperature: The room shouldn’t be too hot or cold, and therefore, check the speed regulators for the fan and AC temperatures.
- Noise: Beware of noisy ticking clocks, loud fans/AC inside the rooms, or wear earplugs.
- The light: If your room isn’t dark enough due to factors that are beyond your reach, you can use an eye shield.
- pests: Regular pest control is performed and is on the lookout for bed bugs, mosquitoes, and flies. Pesticide-treated mosquito nets are on the market. Do not burn coils in your room.
The Dietary Habits
- Avoid consumption of stimulant substances after 5 pm, like coffee (caffeine) chocolates, tea, and sugar drinks, as well as smoking tobacco (smoking/chewing tobacco) because they keep you from falling asleep.
- Alcohol: While a bottle of wine alcohol drink is relaxing and can give an excellent night’s sleep, the long-term drinking of alcohol can disrupt sleep and lead to more wake-ups during the evening (disturbed sleeping). It is recommended for those who suffer from insomnia chronically to stop and cut down on alcohol. However, in the case for social reasons, it is your intention to keep drinking and you are unable to stop, then do it you should
- Limit alcohol consumption to no less than one drink the day, and not more than two times or more in a week.
- Do not drink neat or gulp drinks.
- Don’t drink if you are hungry.
- Set aside a period of 1-2 hours between drinking and bedtime
- The dinner: Since dinner is the final main and heavy food of the day, it is recommended to have a period of at least 2 hours should be allowed between the time of dinner and the time of bed. Beware of sleeping on a stomach that is full of gas.
- Hunger during the night: If you are feeling hungry in the evening A light meal (max: 200 calories) can help you sleep because hunger helps you fall asleep. Light snacks can are fruits (apples and bananas, kiwis and cherries, or strawberries and dried cranberries) or yogurt, cereal with warm milk, vegetables or a single slice of cheese with the brown loaf, boiling eggs crackers, whole-grain crackers or nuts (almonds or pistachios, walnuts) as well as herbal/green tea, or an energy drink. Warm Chamomile tea is an energizing drink to sleep.
- Drinking water: Consume 1.5-2 Liters of water every day. Take a glass prior to bed and take one sip before you go to bed in order to prevent waking up in the middle of the night due to thirst. But, don’t drink excessive amounts of fluids or water before bedtime, as it could make you wake up to be able to pass urine. You should urinate at least once before you get to bed.
- At least five days per week, between 30 and 45 minutes per day. It could be walking briskly and jogging, running, cardio/treadmill cycling or swimming, or aerobics.
- Maintain a gap of at least 3-4 hours between the end of your exercise routine and bedtime.
- A minimum of two hours of exposure to sunlight during the day helps to regulate the circadian rhythm and assists in falling asleep at night.
Medical assessment Management and evaluation
For short term (acute) insomnia:
- Lifestyle and other environmental adjustments as described above, and if present the treatment and treatment of the physical condition, are the best options to restore the quality of sleep.
- Special medicines that treat sleep disorders (sleep-inducing medications or pills) are typically avoided although occasionally, a short-acting medication might be given for a few days to assist in coping with or dealing with sudden changes in the environment.
- Treatments for other ailments such as itching and cold are also sedative and are used to treat the medical issue that is causing it and also to aid in the ability to sleep.
Long-term (chronic) insomnia
- A thorough and comprehensive physical, mental, environmental, and lifestyle assessment must be carried out in conjunction with treatments at all levels.
- When lying down, symptoms include heartburn (acidic sensation inside the chest) gas/bloating/nausea congestion, pain in any body part general body itching, breathing problems, palpitations, cough, and headaches, as well as anxiety (restless legs syndrome: abnormal leg sensations leading to frequent movement and a lack of sleep) or the frequent passing of urine, all indicate an underlying physical condition that requires specific treatment.
- A psychological assessment to determine the degree of anxiety, stress (typically causes insomnia) and depression (causes the early morning wake-up before complete sleep), or any other mental disorder must also be conducted and, if the condition is present, managed appropriately through psychotherapy, counseling and whenever necessary, medication. The management of stress plays a significant role to improve sleep.
- Alongside medications that are prescribed for mental or physical disorders such as anxiety-depression and depression, specific medications (sleep-inducing pills) as well as other supplements (like melatonin) to improve sleep can also be prescribed. It is crucial to remember that sleep-inducing medications are not recommended without a prescription from a physician and supervision as improper or prescription-only use could cause side consequences and could result in disrupting sleep more than helping it.
- The use of medicines to treat physical problems, like cold medicine that contains decongestants or caffeine steroids, antidepressants, certain medications and anticonvulsants, medications to reduce weight or appetite, medications that treat problems with attention deficit, specific treatments for heart disease asthma, blood pressure and hormonal therapies, could also be the cause of insomnia. Making the switch to alternative medicines or altering the frequency of these medicines could aid in restoring sleep.
Sleep quality and Snoring
Sometimes, the snoring of a partner can be disruptive to sleep and can be a source of insomnia that is chronic. Snoring is a sign that a person even when asleep will awake feeling less refreshed as if they had a lack sleep.