Insomnia


What is Insomnia, its Symptoms and Cures

ICure Insomniansomnia is defined as when one has difficulty getting to sleep or staying in that mode of sleep.

There are various timelines a person can gauge if they are indeed suffering from insomnia.

The most commonly used period is having difficulty to sleep or to stay asleep for at least one month.

Categories of Insomnia include:

Primary Insomnia

Chronic Insomnia

Learned Insomnia

Psychophysiological Insomnia

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Cures For Insomnia

What causes Insomnia?

Many of life’s daily stresses can contribute to Insomnia. It is up to the individual to take a hard look at what he/she is doing and make those lifestyle changes early. Using a few examples, the most common causes of insomnia can be independent of or a combination of the following:

  1. Alcohol – Individuals have to take into consideration the effects consuming alcohol has on the overall health but for the sake of this analysis at least on their sleep;
  2. Anxiety – So many things can make you anxious in today’s world. Times have become so fast-paced and demanding that everyone seem eternally wound up and short tempered;
  3. Coffee – The picture of today’s individual is smart phone in one hand and coffee cup in another. It is amazing how dependent society has become on caffeine and not only does it affect your pocket but also your ability to sleep well;
  4. Stress – Today’s society is noted for the stressors it provides upon individuals. Working people have to stretch their dollar, balance a budget, cope with a demanding boss, take care of the home and kids and the list seems endless;

Carrying out a small self-diagnosis can tell you that with just one, some or all of the above examples, you could clearly see how a good night’s rest can be hard to achieve. This combined with a few symptoms can let you conclude that you are an insomnia sufferer.

  1. Avoid caffeine, alcohol and nicotine – for a period of time completely. Sounds impossible to some but at least start by limiting yourself at least six hours before bed and then go an entire day or two without these substances and see if you see an improvement;
  2. Do not nap. This may compromise your ability to sleep again in the night so make sure your routine is not undone by taking that snooze, fight the temptation as much as possible;
  3. Stretch and exercise about two to three hours before bed. This is not only a technique to get you tired but also a wonderful stress reliever;
  4. Eat at regular intervals during the day. Avoid the large meals that we have been told that we must adhere to; a big breakfast; lunch and dinner are sure ways to grow our gut and lessen our ability to sleep. Go for the smaller meals during the day – a small breakfast, followed by a mid-morning snack, a small lunch followed by a mid-afternoon snack and a small dinner, at least two hours before bed;
  5. Do not compromise your sleep routine times. Get to bed the same time every night.
  6. Your room is as much of your castle as your home. Ensure your sleep abode is conducive to sleep. Temperature, lighting, mattress firmness, pillow elevation and sheet/blanket warmth should be ideal for you;
  7. Think pleasant thoughts only. Many of us cannot switch off our minds from the daily stressors. However you must train your mind and over time you will succeed. Think about only pleasant things that help you to relax, those Caribbean Holidays you enjoyed, that time you won the spelling contest as a kid, something to make you smile and relax your way to sleep;

Symptoms Of Insomnia Include:

  • If you have difficulty falling asleep on most nights. Again the ideal time period is observing for a period of one month;
  • If you constantly feel lethargic during the day. Do you find yourself falling asleep at your desk or workstation? Do you have to take a lunch-time snooze often?
  • Feelings of tiredness as you awaken in the morning. This could be a sign of a hard night getting to sleep, making you irritable and fatigued;
  • During the night if you find yourself waking up and not able to sleep soundly, it may be a sign of insomnia rearing its head;

Solutions

  • First and foremost, if you are lacking sleep and it is affecting any part of your normal life detrimentally we recommend informing your physician immediately.
  • Do not take the easy route and head to the pharmacy for all those artificial pills unless you have been mandated by your doctor that this is your only solution.

Make some tweaks to your daily routine and see if it helps:

  • Avoid caffeine, alcohol and nicotine for a period of time completely. Sounds impossible to some but at least start by limiting yourself at least six hours before bed and then go an entire day or two without these substances and see if you see an improvement;
  • Do not nap. This may compromise your ability to sleep again in the night so make sure your routine is not undone by taking that snooze, fight the temptation as much as possible;
  • Stretch and exercise about two to three hours before bed. This is not only a technique to get you tired but also a wonderful stress reliever;
  • Eat at regular intervals during the day. Avoid the large meals that we have been told that we must adhere to; a big breakfast; lunch and dinner are sure ways to grow our gut and lessen our ability to sleep. Go for the smaller meals during the day – a small breakfast, followed by a mid-morning snack, a small lunch followed by a mid-afternoon snack and a small dinner, at least two hours before bed;
  • Do not compromise your sleep routine times. Get to bed the same time every night.
  • Your room is as much of your castle as your home. Ensure your sleep abode is conducive to sleep. Temperature, lighting, mattress firmness, pillow elevation and sheet/blanket warmth should be ideal for you;
  • Think pleasant thoughts only. Many of us cannot switch off our minds from the daily stressors. However you must train your mind and over time you will succeed. Think about only pleasant things that help you to relax, that last vacation to the Caribbean, that time you won the spelling contest as a kid, something to make you smile and relax your way to sleep;
  • Keep a writing pad at your side table. If those thoughts enter your mind, jot it down and train yourself to think that once it is there, it is out of your mind. Over time you will see how this works;
  • Before bed, read something light or watch a nice comedy, keep away from the serious stuff such as politics and world issues.
  • If you really cannot get to sleep and this is after all the varying techniques above, get out of bed, do not stay there and grow frustrated. Go and read in another room, get a warm cup of milk if that helps and relax. Go back to bed when you feel drowsy. Your bedroom must not be a place that you think of as cumbersome if you cannot sleep. It is your own little paradise;