I have insomnia

S M Insomnia is a feeling of not being able to get enough sleep. It is usually related to finding it hard to sleep. People differ in their need for sleep, and everyone has the occasional night of disturbed sleep. Some of the symptoms of insomnia are:Difficulty getting to sleep (taking more than 45 minutes […]

S M

Insomnia is a feeling of not being able to get enough sleep. It is usually related to finding it hard to sleep. People differ in their need for sleep, and everyone has the occasional night of disturbed sleep.
Some of the symptoms of insomnia are:
Difficulty getting to sleep (taking more than 45 minutes to get to sleep),
Difficulty staying asleep (frequent awakenings and difficulty getting back to sleep), Early morning waking, Feeling tired and un-refreshed in the morning.
Insomnia can be described as either transient, intermittent or chronic. Transient lasts only a few nights to a few weeks. Intermittent insomnia occurs occasionally but not every night. Chronic insomnia occurs most nights and lasts for three or more weeks.
Potential causes
Lifestyle – eating late at night, jet lag, hunger, alcohol, caffeine, stimulant drugs, including nicotine.
Environment – noise (eg partner snoring), uncomfortable bed or bedroom.
Physical health problems – sleep apnoea (abnormal breathing while asleep), asthma, tinnitus (musical sound in the ear), pain, prostate problems that mean frequent trips to the toilet at night, and indigestion.
Psychological – including stress or grief.
Mental health problem such as depression or anxiety.
 Medication – eg certain tablets for asthma
Absence of fulfilled sexual life
Rarely, insomnia occurs even when none of the above are present. This is known as ‘primary’ insomnia.
Suggestive remedy
Avoid taking cat-naps ( siesta ) during the day.
Reduce the number of cups of coffee, tea or cola drinks you drink, especially in the evening.
For those who take alcoholic drink. It should be done in moderation.
Reduce smoking – night time breathing problems are more likely in smokers.
Try to get into a daily routine. Go to bed the same time each night and get up the same time each morning.
Avoid heavy or rich meals, especially in the few hours before bedtime.
Work out how many hours sleep you can manage with before daytime
Becoming unnecessarily stressed over Insomnia can lead to a vicious cycle.
If you can’t sleep, get up and read in a dim light until you feel sleepy.
Other activities that can create a relaxed mood include taking a warm bath, having a milky drink, or listening to soothing music or recitation of holy books
Mentally dealing with the day’s unfinished business is also helpful. Writing down any worries to deal with the next day may help to clear them from the mind and prevent them re-surfacing in the early hours?
Sedatives (drugs should be the last resort, when all the above fail)
I advise that you improve in doing exercise. A brisk 30-minute walk every day, or an equivalent, can make a big difference. A daily mild exercise program has shown great benefits for chronic insomnia. Moderation is key in your exercise and insomnia program because an intense workout during a period of chronic sleeplessness is not recommended.
For one thing, you are probably not feeling your best. You might be tired, fatigued, or plain worn out. Or, if anxiety plays a big role in your insomnia, you might also be feeling tense and wired up. Also consistency is also important. The body thrives on routine and consistency. So anything you do on a regular basis that is healthy and self-nurturing will be beneficial in improving sleep. Daily exercise and the consistent bedtime and wake-up time (the sleep schedule) are two routines you must encourage if you want a long-term cure to chronic insomnia.