Insomnia is a sleep disorder where the person has lots of trouble falling or staying asleep. This disorder can be acute or chronic depending on the duration, but it can come and go through time for some. It can also be primary where there is no health problem associated or secondary linked to several health problems such as asthma, depression, arthritis, cancer, or heartburn. Still, pain, medication, and even substances can cause insomnia. Keep reading to know more!
Causes of insomnia
There can be many reasons behind insomnia, but it will depend on several causes and, of course, the person’s life and routine. But these can be separated into primary and secondary:
Primary causes
- Stress, associated with life-altered situations like a job change or loss, death of a loved one, a break-up or divorce, moving to another city or country, and even important problems at the workplace.
- Conditions around the person like temperature, light, or noises.
- Changes in the sleep routines such as jet lag, job shifts, or bad habits picked up while growing or during university.
- Researchers are studying that insomnia can be linked to genetics.
Secondary causes
- Depression and anxiety are one of the top causes of insomnia, and mental health is always important.
- Medications for colds, allergies, depression, high blood pressure, and asthma.
- If the person suffers from pain or discomfort at night.
- The use of illicit drugs, caffeine, tobacco, or alcohol.
- Endocrine problems like hyperthyroidism.
- Other sleep disorders: sleep apnea or restless legs syndrome.
- Pregnancy is a tough period for any woman.
- Alzheimer’s and other types of dementia.
- ADHD can be difficult to handle.
- PMS and menopause, for many women, can result in sleep problems.
How do you fight insomnia?
Fighting insomnia is a hard quest, and considering that each person is unique, the specialist will personalize the treatment for this sleep disorder for each patient. But there are several tips to try; however, if insomnia doesn’t disappear, it is better to consult the doctor. Check out the following information.
- Wake up at the same time every day, having a sleep routine is recommended.
- Eliminate alcohol and stimulants like nicotine and caffeine.
- Limit naps during daylight, they are excellent, but it should be one of only 20 min.
- Exercise regularly to release hormones helping the body and brain to relax.
- Limit activities in bed because this should be a place only to sleep.
- Do not eat or drink right before going to bed. It is better to wait at least 2 hours.
- Make your sleeping environment comfortable, blocking noises, light, and checking the temperature.
- Try not to think too hard and get all your worries over with before going to bed.
- Reduce the stress factors, easy said than done, but it’s not impossible.
- Consider participating in therapy, where the therapist can find the core problem, which will help sleep better.
Insomnia is difficult to handle, but if treated on time can be stopped before terrible health problems will appear. Be aware of the environment and the stress factors. Keep an eye on our blog to learn more about it.