C. A. PhiferRowe

are you having trouble sleeping~Insomnia

Are you having trouble sleeping? This may be the cause.

Do you find it difficult to sleep? Are you getting worked up due to lack of sleeplessness? You are
not alone, lots of people of experienced sleeplessness, or insomnia. The good thing is, you will
get useful tips on how to get rid of insomnia, and everything you need to do to have a healthy sleep routine.


Your sleeplessness might be a sleeping disorder called insomnia; if you find trouble falling or
staying asleep, whether this condition has been there for long or short. Moreover, a person is
said to have chronic insomnia when the condition happens at least three nights a week for at
least three months.

What are the types of insomnia?
Basically, there are primary and secondary insomnias:
Primary insomnia happens when a sleep disorder is not connected to another health condition
or problem. While secondary insomnia means the person’s sleeplessness is due to a health
challenge like depression, heartburn, asthma, or cancer.


Furthermore, stress related to big life’s events such as the death of a loved one, relocation, job
loss, or divorce can cause primary insomnia. Also, noise, light or temperature can cause primary
insomnia.


As stated above, a lot of medical-related issues may cause secondary insomnia, and they include
hyperthyroidism, cold, high blood pressure, allergies, discomfort at night, or mental health
issues. In addition, excessive intake of tobacco, caffeine and alcohol can also induce secondary
insomnia.


What are the symptoms of insomnia?
The symptoms of insomnia are, but not limited to, drowsiness during the day, irritability, lack of
concentration, and fatigue.

What are the risk factors?
Typically, females are more prone to insomnia. Unfortunately, young and middle-aged African
Americans have a higher risk. Other risk factors of insomnia are mental health challenges, long-
term illness, and working night shifts or rotating shifts.

Are there treatments?
There are treatments for insomnia; it is best to see your doctor if you find it difficult to do daily
activities because you are tired. Besides, your doctor may prescribe some sleeping pills
temporarily. Medications that work quickly, but briefly will help you avoid drowsiness the next
day.

Please, do not use over-the-counter sleeping pills for insomnia; they are likely to have adverse effects and tend to work less over time. See your doctor for more information

Furthermore, you may need treatment for chronic insomnia; doctors may suggest behavioral
therapy that will help you change the things you do that induces insomnia or make it worse.

Are there complications?
Good sleep cannot be overstated; the brain and body need sleep to repair themselves. It is
essential for learning and keeping memories. Lack of sleep can result in the following:
 Anxiety, panic disorder, specific phobia,
 Crankiness, social anxiety disorder
 Higher risk of blood pressure, depression, and obesity
 Higher risk of falling, especially for older women
 Slow reaction time, which can lead to a car accident, acid reflux, chronic stress,

woman sitting on white bed
Photo by cottonbro on Pexels.com

How to prevent insomnia
Having sleep hygiene (good sleep habits) can help you get rid of insomnia, and the following can
help you maintain good sleep habits;

Do not use phones or ebooks right before bed; the light emanating from the screen makes it
harder to fall asleep.

Set a sleeping time-table and follow-through; go to bed the same time each night, and get up the same time each morning.

Avoid naps during the day; they may make you less sleepy at night.
Avoid nicotine, large amounts of caffeine, and alcohol late at in the day; they are stimulants and can keep you from falling asleep.

Exercise; exercise is essential to living a healthy and fit lifestyle. However, timing is crucial; do
not work out close to bedtime because it makes it difficult to fall asleep.

Ensure your bedroom is serene and quiet with a moderate temperature. Use a sleeping mask if
you cannot do anything about the lighting in your room.

Heavy meals right before bedtime make it challenging to sleep. So eat a light snack to help you
sleep.

Do something calming like reading a book or listening to soothing music if you aren’t feeling
sleepy.

Finally, adequate sleep is necessary for excellent health, and it can affect your hormone levels,
weight and mood. If you want to be productive, ensure you create time to rest at night.

Music Therapy

An alternative measure to sleeping aid would be guided meditation music or zen music for a more calming effect on your inner being. The results from calming music is in numerable for healthy living. You will find that your panic attacks dissipate, and with your body being calmer it will prevent falls. Note that you should avoid soft drinks and unhealthy social situations, which can cause people with anxiety disorders to have a feeing of withdrawal symptoms.

Support Groups

Support Groups and Resources

SLEEP APNEA

RESTLESS LEGS SYNDROME – RLS/PLMS

NARCOLEPSY

INSOMNIA

CIRCADIAN RHYTHM DISORDERS

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