Insomnia: Symptoms, Causes and Treatment Can’t Sleep? If you have trouble sleeping or waking up at night, it can affect your health. Here’s how to beat insomnia and end sleepless nights.
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Insomnia is the inability to fall asleep or stay asleep at night, resulting in restless sleep. And it’s a very common problem, depending on your energy, mood, and ability to work during the day. Chronic insomnia can contribute to serious health problems.
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Some people find it difficult to sleep without being tired. Some people wake up in the middle of the night and lie awake for hours, checking the clock. But because different people need different amounts of sleep, insomnia is about how well you sleep and how you feel after you sleep—not the number of hours you sleep or the amount of time you sleep. how fast you fall asleep. Even if you spend eight hours a night in bed, if you are sleepy and tired during the day, you may suffer from insomnia.
Although insomnia is a common sleep complaint, it is not a sleep disorder. It’s more accurate to think it’s a sign of another problem, whether it’s as simple as drinking too much caffeine during the day or something more complex like feeling stressed.
The good news is that most insomnia disorders can be treated with changes you can make on your own—without relying on sleep specialists or turning to medications or medications. Sleeping pills. By addressing the underlying causes and making simple changes to your daily and sleeping habits, you can overcome the frustrations of insomnia and finally get a good night’s sleep.
With more than 25,000 licensed counselors, BetterHelp has a therapist to meet your needs. It’s simple, cheap and easy.
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Online-Therapy.com is a complete toolbox of support, when you need it, on your schedule. It only takes a few minutes to sign up.
Teen Counseling is a therapeutic service for teens and young adults. Meet with your advisor via video, phone or chat.
To properly treat and manage your insomnia, you need to become a sleep expert. Psychological problems such as stress, anxiety and depression account for half of insomnia cases. But your daily habits, sleep habits, and physical health can also play a role. Try to understand all the causes of your insomnia. Once you know the root cause, you can adjust the treatment accordingly.
Sometimes, insomnia only lasts a few days and goes away on its own, even if it’s for a short-term reason, such as stress related to an upcoming exam, an injury, or jet lag. Other times, insomnia persists. Common insomnia is often linked to a mental or physical problem.
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Anxiety, depression and stress are some of the most common causes of chronic insomnia. Sleep problems can increase anxiety, stress, and depression. Other common emotional and psychological causes include fear, anxiety, depression, bipolar disorder, and trauma. Treating these underlying problems is important to treating your insomnia.
Medical problems and diseases. Diseases and conditions can contribute to insomnia, such as asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Pain is another common cause of insomnia.
Medications Many medications can interfere with sleep, such as antidepressants, stimulants for ADHD, corticosteroids, thyroid hormones, high blood pressure medications, and some contraceptives. Common medications include cold and flu medications that contain alcohol, pain relievers that contain caffeine (Medol, Oxydrine), diuretics, and laxatives.
Sleep problems. Insomnia itself is a sleep disorder, but it can be a symptom of other sleep disorders, such as sleep apnea, restless legs syndrome, and circadian rhythm disturbances related to jet lag or night work. .
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While treating physical and mental problems is a good first step, it may not be enough to cure your insomnia. You should check your daily activities. Some of the things you can do to prevent insomnia can make the problem worse.
For example, you may use sleeping pills or alcohol to fall asleep, which may cause long-term sleep disturbances. Or you drink too much coffee during the day, making it difficult to fall asleep later. Other habits that can negatively affect your ability to sleep at night include having a restless schedule, oversleeping, eating sugar or heavy foods. near bedtime, and don’t exercise too much or late at night.
Bad daytime activities can’t help insomnia, but a good night’s sleep can make it difficult to correct these habits, creating a vicious cycle of poor sleep:
Often, changing the habits that contribute to the lack of sleep is enough to completely eliminate insomnia. It may take a few days for your body to get used to the change, but once you do, you’ll sleep better.
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Some habits are so surprising that you may not look at them as contributing to your insomnia. Maybe your Starbucks routine is affecting your sleep more than you know. Or maybe you haven’t made the connection between late night drinking and your sleep problems.
Keeping a sleep diary (or using a sleep tracking app) is a helpful way to identify habits and behaviors that contribute to your insomnia.
Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing routine. Both can make a big difference in improving the quality of your sleep.
Make sure your bedroom is quiet, dark and cool. Noise, light, a hot or cold bedroom, or an uncomfortable bed or pillow can disrupt sleep. Try using headphones or earplugs to block out outside noise, open windows or a fan to cool the room, and use blackout curtains or a mask to block the light. Experiment with different levels of mattress firmness, mattresses, and pillows to provide the support you need for a good night’s sleep.
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Maintain a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning, even if you are tired. This will help you get back to a normal sleep pattern.
Remove all masks an hour before bed. Electronic screens emit blue light that disrupts your body’s production of melatonin and fights sleep. So instead of watching TV or spending time on your phone, tablet or computer, choose another relaxing activity, such as reading a book or listening to soft music.
Avoid stimulating activities and stressful situations before bed. This includes checking messages on social media, having large discussions or arguments with your spouse or family, or starting work. Leave these until morning.
Prevent sleep. Daytime sleep can be difficult at night. If you feel sleepy, limit it to 30 minutes in the evening.
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Drink plenty of water. Getting up at night to go to the bathroom becomes a major problem throughout the year. By not drinking anything an hour before bed and going to the bathroom several times to sleep, you can reduce the frequency of waking up at night.
Although alcohol can help you relax and sleep at night, it disrupts your sleep cycle when you’re out, causing you to wake up at night.
Big dinner. Try to eat dinner before going to bed, and avoid heavy and fatty foods within two hours of going to bed. Spicy or sour foods can cause stomach upset and heartburn that can keep you up at night.
Caffeine The American Academy of Sleep Medicine recommends that you drink caffeinated beverages at least six hours before bed. People who are addicted to caffeine can stop earlier.
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The more you have trouble sleeping, the more likely it is that your thoughts will start to take over. You may dread going to sleep because you just know you’ll toss and turn for hours or wake up again at 2 a.m. Or maybe you’re worried because you have a big day tomorrow, and if you don’t have energy for 8 hours, you’re sure you’ll finish?
Worrying and thinking about sleep problems can make insomnia worse. You’re worried about falling asleep or you’re too tired to flood your body with adrenaline, and before you know it, you’re wide awake.
If sleep worries are affecting your ability to get a good night’s rest, these strategies can help. The goal is to train your body to associate the bed with sleep and nothing else – not even anger or anxiety.
Use the bedroom for sleep and sex. As many of us work from home now, it can be difficult to avoid, but if possible, do not work, use your computer, or watch TV in your bedroom. The goal is to share a bedroom with only sleep,