Insomnia: Insomnia, also known as sleeplessness, is a disorder where people have trouble sleeping. They may have arduousness falling asleep, or staying asleep as long as desired. Insomnia is typically followed by the daytime sleepiness, low energy, irritability, and a dejected mood. It may result in an incremented risk of the motor vehicle accident, as well as problem focusing and learning.
Causes of Insomnia
Stress and anxiety- Insomnia develop after a stressful event, such as the problem at work, or financial difficulties.
Poor sleep routine and the sleeping environment- Good night’s sleep is also a struggle, if you go to bed at inconsistent times, nap during the day.
A poor sleeping environment can additionally contribute to insomnia – for instance, an uncomfortable bedroom that’s too bright, noisy, hot or cold.
Lifestyle factors- Alcohol drinking before going to bed and taking recreational drugs can affect sleep, nicotine (smoking) and caffeine (take tea, coffee, and energy drinks). These should avoid in the evenings.
Changes sleeping patterns can additionally contribute to insomnia – for example, shifting work schedule transmuting time zones after a long-haul flight.
Mental health conditions- Mental health problems may affect a person’s sleeping patterns, including depression, bipolar disorder, generalized anxiety, panic disorder, post-traumatic stress disorder & schizophrenia.
Medication- Some prescriptions or over-the-counter medications may cause insomnia as a side effect.eg.certain antidepressants, epilepsy medicines, beta-blockers for high blood pressure, steroid medication,non-steroidal anti-inflammatory drugs (NSAIDs), some medicines such as salbutamol, salmeterol, and theophylline that used to treat asthma.
There are many medical conditions that may lead to insomnia. Symptoms of the condition cause discomfort that can make it difficult for a person to sleep.
Medical conditions that may cause insomnia are:
• Gastrointestinal problems such as reflux
• Nasal/sinus allergies
• Some neurological conditions such as Parkinson’s disease
• Low back pain
• Chronic pain
Symptom of insomnia include
- Feel as if you haven’t sleep at all
- Lie awake for a long time before you fall asleep
- Sleep for only short periods
- Wake up too early
- Be awake for much of the night
Relaxation techniques for insomnia-
Abdominal breathing-Breathing deeply and fully, involving not only the chest, but additionally the belly, lower back, and rib cage can avail relaxation. Close eyes and take deep, slow breaths, making each breath even deeper than the last. Inhale through your nasal perceiver and out through your mouth.
Muscle relaxation- Make yourself comfortable. Starting with your feet, stretching the muscles as tightly as you can. Hold it & count of 10, and then relax. Do this for every muscle group in the body.
Meditation & Yoga- Sit or lie quietly and focus natural breathing and how your body feels in the moment. Sanction phrenic conceptions and emotions to come and go without judgment, always returning to focus on breath and the body.
Medications for Insomnia
Over-the-counter sleep pills-
Non-prescription sleep pill contains antihistamines that can make drowsy, but they’re not intended for regular use. Verbalize with your medico before take these, as antihistamines may cause side effects, such as daytime sleepiness, confusion, dizziness, and difficulty urinating.
Sleeping pills can help you to get sleep. Medicos generally don’t recommend relying on prescription slumbering pills for more than a few weeks, but several are approved for long-term use.
- Zaleplon (Sonata)
- Ramelteon (Rozerem)
- Eszopiclone (Lunesta)
- Zolpidem (Zolpimist)
Sleeping pills can have side effects, causing daytime grogginess and incremented risk of falling, so verbalize with your medico about these medications and other possible side effects.