INSOMNIA
sleep deprivation common problem among all of us these days. so common that we don't even realize that its a problem. well.. sleep has become very less in our lives and we are evolving and moving away to a lazier lethargic life accepting it the way it is regardless of the ill effects of inadequate sleep.
decided to put up a detailed thread regarding sleep problems as i was once a victim of insomnia and it was unexplainably
horrible. for me it basically felt like half of my brain wanted to sleep and the other half has something totally different in mind, lol, I'm sure we can find a better explanation though..
anyways
Insomnia can be categorized as a disorder that can makes it hard to fall asleep, or basically stay asleep for long, despite the opportunity for adequate sleep. With insomnia, you usually awaken feeling like shit, hungover or rather unrefreshed, which takes a toll on your ability to function during the day. Insomnia can effect not only your energy level and mood but also your health, work performance and quality of life.
How much sleep is enough varies from person to person. Most adults need seven to eight hours a night.
before proceeding further .. just remember.. dont label yrself to be insomniac if you trained yourself to a sleepless routine with a shitload of gaming.. surfing.. night shifts etc!
Symptoms
★ Difficulty falling asleep at night
★ Awakening during the night
★ Awakening too early
★ Not feeling well rested after a night's sleep
★ Daytime tiredness or sleepiness
★ Irritability, depression or anxiety
★ Difficulty paying attention, focusing on tasks or remembering
★ Increased errors or accidents
★ Tension headaches
★Distress in the stomach and intestines (gastrointestinal tract)
★ Ongoing worries about sleep
Someone with insomnia will often take 30 minutes or more to fall asleep and may get only six or fewer hours of sleep for three or more nights a week over a month or more.
Common causes
1. Stress
Concerns about work, school, health or family can keep your mind active at night, making it difficult to sleep. Stressful life events — such as the death or illness of a loved one, divorce, or a job loss — may lead to insomnia.
2. Anxiety
Everyday anxieties as well as more-serious anxiety disorders, such as post-traumatic stress disorder, may disrupt your asleep. Worry about being able to go to sleep can make it harder to fall asleep.
3. Depression
You might either sleep too much or have trouble sleeping if you're depressed. Insomnia often occurs with other mental health disorders as well.
4. Medical conditions
If you have chronic pain, breathing difficulties or a need to urinate frequently, you might develop insomnia. Examples of conditions linked with insomnia include arthritis, cancer, heart failure, lung disease, gastroesophageal reflux disease (GERD), overactive thyroid, stroke, Parkinson's disease and Alzheimer's disease.
5. Change in your environment or work schedule
Travel or working a late or early shift can disrupt your body's circadian rhythms, making it difficult to sleep. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature.
6. Poor sleep habits
Poor sleep habits include an irregular sleep schedule, stimulating activities before bed, an uncomfortable sleep environment, and use of your bed for activities other than sleep.
7. Medications
Many prescription drugs can interfere with sleep, including some antidepressants, heart and blood pressure medications, allergy medications, stimulants (such as Ritalin), and corticosteroids. Many over-the-counter (OTC) medications — including some pain medication combinations, decongestants and weight-loss products — contain caffeine and other stimulants.
8. Caffeine, nicotine and alcohol.
Coffee, tea, cola and other caffeine-containing drinks are well-known stimulants. Drinking coffee in the late afternoon and later can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can cause insomnia. Alcohol is a sedative that may help you fall asleep, but it prevents deeper stages of sleep and often causes you to awaken in the middle of the night.
9. Eating too much late in the evening.
Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.
home remedies
No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed. Good sleep habits promote sound sleep and daytime alertness. These tips may help.
1. Exercise and stay active.
Activity helps promote a good night's sleep. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime.
2. Check your medications.
If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of OTC products to see if they contain caffeine or other stimulants, such as pseudoephedrine.
3. Avoid or limit naps.
Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.
4. Don't put up with pain.
If a painful condition bothers you, make sure the pain reliever you take is effective enough to control pain while you're sleeping.
5. Stick to a sleep schedule.
Keep your bedtime and wake time consistent from day to day, including on weekends.
At bedtime
6. Avoid large meals and beverages before bed.
A light snack is fine. But avoid eating too much late in the evening to reduce the chance of gastroesophageal reflux disease (GERD) and improve sleep. Drink less before bedtime so that you won't have to urinate as often.
7. Use your bed and bedroom only for sleeping
Don't read, work or eat in bed. Avoid TV, computers, video games, smartphones or other screens just before bed, as the light can interfere with your sleep cycle.
8. Make your bedroom comfortable for sleep.
Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than during the day, and dark. Don't keep a computer or TV in your bedroom.
9. Find ways to relax.
Try to put your worries and planning aside when you get into bed. A warm bath or a massage before bedtime can help prepare you for sleep. Create a relaxing bedtime ritual, such as reading, soft music, breathing exercises, yoga or prayer.
10. Avoid trying too hard to sleep.
The harder you try, the more awake you'll become. Read in another room until you become very drowsy, then go to bed to sleep.
11. Get out of bed when you're not sleeping.
Sleep as much as you need to feel rested, and then get out of bed. If you can't sleep, get out of bed after 20 minutes and do something relaxing, such as reading. Then try again to get to sleep.
hope this thread helped .. have a great sleep guys!
related threads
can't sleep at night ?? *insomnia* ;(
Have trouble falling asleep at night? රෑට නිදගැනීමේ අපහසුකම් තියෙනවාද? *INSOMNIA*
ඇයි සැකද?! :'( *Othello Syndrome*
miss those sleepless days (nights more likely)
