What is insomnia?
insomnia sleep disorder is common. In this disorder, people can’t fall asleep and stay asleep. Over time this disorder will lead to health problems like hypertension, weight gain, and diabetes due to lack of sleep. Your lifestyle and behavior changes can improve your sleeping cycles. Therapies and sleeping pills can also provide help in this disorder.
Which problem do you face with insomnia?
- Waking up during the night
- Waking before the time
- Falling asleep initially
What causes insomnia
Many factors can contribute to the development of insomnia in the person. These factors include environmental personal-psychological factors such as
- Unhealthy lifestyle
- Life stresses related to your job, relationship, family and financial difficulties and much more
- Anxiety depression or other mental health problems
- Hormone fluctuations
- Neurological disorders
- Chronic pain due to arthritis and other conditions
- Gastrointestinal problems including heartburn
if you are changing your sleep habits and feeling any issues that are associated with insomnia like stress, mental health problems, medical conditions then some therapies medication can help you restore your restful sleep again. Different cognitive-behavioral therapies and medications both are helpful in improving sleep and relaxation.
Let us understand 7 quick ways with which you can treat your insomnia effectively
Stimulus control therapy
This method follows the removal process of different factors that control your mind to resist sleep. For example, you can set your consistent time where you will take a rest. Decide your wait time and bedtime and try to avoid Naps. Make sure that you are using the bed only for sleep and sex. And if cannot fall asleep within 20 minutes leave your bedroom, return to your bed only when you are sleepy.
Relaxation techniques
Exercises like muscles relaxation and breathing also contribute to our quality sleep. These exercises not only improve sleep but also reduce anxiety and depression at bedtime. These exercises can help you in controlling your heart rate, breathing, muscle tension, and also mood so that you can feel relax and positive.
Sleep restriction
This therapy reduces the time a person stays in bed and avoids daytime naps. This therapy promotes partial sleep deprivation, which makes you feel more sleepy and tired the next night. Once you have achieved good sleep, your bedtime is gradually increased.
Passively awake
This treatment is also called the paradoxical intention. This treatment is aimed at reducing the worries, stress, and anxiety about being able to get good sleep by getting into bed. Here you will try to stay awake other than just expecting rather than hoping to fall asleep.
Light therapy
If you go to bed too early and Awake too early, you can use the light to push back your brain’s internal clock. You can choose to go outside when there is light in the evening or you can also use a lightbox. If you are considering your doctor, You can take his recommendations too.
Change your Lifestyle
No matter what age you have, Insomnia is treatable at any stage. If you change your routine during the day and night, you can able to improve your sleep. You can use some basic tips in maintaining your lifestyle.
- Stick to a schedule
Make yourself stick to bedtime and wake time, and consistently follow it from day to day.
- Stay active
Regular activities like exercise promote good sleep, so make sure that you are scheduling your exercise before few hours to go to your bed and avoid the stimulating activities before sleep.
- Avoid or limit alcohol and caffeine
All these activities reduce the amount of your sleep and also make it harder to sleep. The effects of alcohol, nicotine, and caffeine can last for several hours.
- Avoid large meals and beverages right before sleep
Make sure that you are consuming light snacks and drink less liquid when you are going to sleep. As if you consume more, there is a chance to urinate often which may disturb your sleep.
Taking effective medications
Medications are also well-known treatments to get quality sleep. Your doctor can prescribe you some speaking pills which can help you improve your sleep. The doctor generally doesn’t recommend the medications for more than a few weeks, but many medicines are approved for long-term use. Let us share some of the examples of sleeping medications with you such as Eszopiclone 1 mg Tablet , Zopisign 10 mg, Zopiclone 7.5 Mg Tablets . Before taking these medications make sure that you have discussed them with your doctor.
- Alternative medicine
If you want to visit your doctor and treat it on your own you can go with alternative medicine. Here are some of the treatments which people are using to treat their insomnia.
Melatonin
This over-the-counter supplement is marketed in the market to overcome the situation of insomnia. Normally considered that you can safely take melatonin for a few weeks, but there is no evidence exists that melatonin is a proven treatment for insomnia, and its long-term consumption is safe or not It is unknown.
Valerian
This dietary supplement is sold in the market as a sleeping aid because it has a mild effect of sedating. Discuss with your doctor before taking valerian. Some people are using this medicine for a long time and consume high doses of it which may damage their liver. Although it is not clear that this medicine is the reason for the damage.
Meditation and yoga
Study shows that regular practice of yoga and meditation can help you get the quality sleep and reduce the stress.
Conclusion
The average time of sleep requires is around seven to nine hours per night. But here what matters the most is the quality of sleep, not quantity. Turning, tossing and repeatedly awakening movement is bad for the health as quality sleep is important for the body. So if you are suffering from insomnia, don’t hesitate in fact take proper treatment with therapies and effective medications and live a healthy life. With the help of the above-mentioned ways of treatment for insomnia, you can quickly treat this disorder. Many people improve their sleep patterns with the help of constantly following effective medication treatments.
