What is insomnia?
Nowadays many people have trouble falling asleep or may wake up frequently during the night or early in the morning. Insomnia is a problem if it affects your daytime activities. Insomnia has many possible causes, including stress, anxiety, depression, poor sleep habits, circadian rhythm disorders (such as jet lag), and taking certain medications.
People with insomnia tend to have difficulty falling asleep (onset), staying asleep (maintenance), and/or they wake up too early in the morning. Treatment for insomnia can include behavioral, psychological, medical components or some combination thereof. You and your doctor will need to talk about your particular situation and history of insomnia, as well as its causes, to decide on the best treatment plan.
A brief episode of difficulty sleeping. Acute insomnia is usually caused by a life event, such as a stressful change in a person's job, receiving bad news, or travel. Often acute insomnia resolves without any treatment.
A long-term pattern of difficulty sleeping. Insomnia is usually considered chronic if a person has trouble falling asleep or staying asleep at least three nights per week for three months or longer. Some people with chronic insomnia have a long-standing history of difficulty sleeping. Chronic insomnia has many causes.
Insomnia that occurs with another condition. Psychiatric symptoms — such as anxiety and depression — are known to be associated with changes in sleep. Certain medical conditions can either cause insomnia or make a person uncomfortable at night (as in the case of arthritis or back pain, which may make it hard to sleep.
Difficulty falling asleep at the beginning of the night.
The inability to stay asleep. People with maintenance insomnia wake up during the night and have difficulty returning to sleep.
After that what should we do?
There are a number of things you can try to help yourself get a good night's sleep if you have insomnia.
^Setting regular times for going to bed and waking up.
^Relaxing before bedtime – try taking a warm bath or listening to calming music.
^Using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise.
^Avoiding caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed.
^Not watching TV or using phones, tablets or computers shortly before going to bed.
^Not napping during the day.
^Writing a list of your worries, and any ideas about how to solve them, before going to bed to help you forget about them until the morning
^Some people find over-the-counter sleeping tablets helpful, but they don't address the underlying problem and can have troublesome side effects.
Maybe these will help you have a good sleep!