"Get Some Sleep!" - Issues in Insomnia

 Finding it hard to sleep no matter how tired you are? Waking up in the middle of the night and lie awake for hours and anxiously watching the clock? Having trouble in getting back to sleep when awakened? Oh, you are probably experiencing Insomnia. Insomnia is a common sleep disorder where people have a difficulty in initiating or maintaining sleep, or both. As a result, they may get too little sleep or have poor quality of sleep. You may not feel refreshed when you wake up. Though insomnia is a most common sleep complaint, insomnia is not just a single sleep disorder. It’s more accurate to think of it as a symptom to another health problem. The problem in insomnia differs from person to person. Others are caused by extreme intake of caffeine. Others are caused by emotional issues such as stress, anxiety, depression, etc. Anyway, there are two types of Insomnia.
Transient Insomnia or Short-term Insomnia – It is very common and often brought by situations such as stress at work, school, family pressure or traumatic experience that lasts for days or weeks
Chronic Insomnia or Long-term Insomnia – This one lasts for a month or longer. Most cases of chronic insomnia are secondary, in which it is a symptom or side effect of some other problem. In contrast, primary insomnia isn’t due to medical problems, medicines, or other substances. It is its own distinct disorder and its caused isn’t well understood. , any life changes can trigger primary insomnia, including long-lasting stress and emotional upset. Some people experiencing this kind of insomnia for years, passing it off, as their normal “sleep pattern”.

Common Mental and Physical Causes of Insomnia

Psychological problems that can cause insomnia: anxiety, depression, chronic stress, bipolar disorder, depression, traumatic disorder.
Medications that can cause insomnia: anti-depressants, cold and flu medications that contains alcohol, pain relievers that contain caffeine, high blood pressure medications
Medical problems than can cause insomnia: asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, or chronic pain
Sleep disorders that can cause insomnia: sleep, apnea, restless legs syndrome

Insomnia Cures and Treatments
Changing habits that disrupt sleep - Like for example, you drink excessive amounts of coffee during the day, or maybe you’re using sleeping pills or alcohol to fall asleep. Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome insomnia altogether. It may take few days for your body to get used to the change, but once you do, you will sleep better.
Take a Warm Bath - It’s a great way to relax your body but don’t overdo it. Too long in hot water will drain your vitality. Use bath salts or throw Epsom salt and baking soda – one cup of each. This will relax you and also help remove toxins from your body.
Stick to 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’re tired. This will help you get back in a regular sleep rhythm.
Avoid naps - Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
Avoid stimulating activity and stressful situations before bedtime - This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use.
Limit caffeine, alcohol, and nicotine - Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.
Dietary Supplements for Insomnia
Melatonin - A naturally occurring hormone that your body produces at night. Melatonin is also available as an over-the-counter supplement.
Valerian - A herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely.
When to consider seeking for a Professional Insomnia Treatment

If you’ve tried the insomnia cures and treatments listed above, and are still having trouble getting the sleep you need, a doctor or sleep disorder specialist may be able to help.

>If your insomnia doesn’t respond to self-help strategies
>If your insomnia is causing major problems at home, work, or school
>If you’re experiencing scary symptoms like chest pain or shortness of breath
If your insomnia occurs almost every night and is getting worse