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Everything You Need To Know About Insomnia

Did you know you will spend a third of your life sleeping? This is why finding and maintaining the best quality of sleep is so important. Sleep disorders like insomnia can bring down our productivity and mood. This disturbance can be very hard for sufferers.

Insomnia may be something you are familiar with, but you mya not know exactly what it means. In this article, we will be explaining what insomnia is and how you can get better sleep. Let’s get started.

What Is Insomnia?

Insomnia, as we know, is a sleep disorder characterized by not being able to fall asleep and stay asleep. This directly impacts the quality of sleep you get. People who suffer from insomnia may experience long-term health and productivity problems.

People who suffer end up losing nights of sleep. When this happens, it is time to make positive changes.

What Causes Insomnia?

There are a few possible causes of insomnia, such as:

● Stress. What does stress not affect? If you are worried about something, you will not sleep as well. When you couple that with anxiety, you may begin to experience insomnia.

● Depression. Insomnia is often a symptom of depression.

● Another ailment. People who suffer from chronic pain experience insomnia. Speak with your doctor to make sure your health is in order and to check on the side effects of any medication you may be taking.

Symptoms

Here are a few symptoms to keep an eye on:

  • Inability to fall asleep and/or stay asleep,
  • Low energy,
  • Poor quality of sleep,
  • Changes in mood,
  • Trouble concentrating,
  • Waking up too early.

Risks Factors For Insomnia

  • Higher stress levels,
  • Suffering from mental or physical health issues,
  • Traveling frequently,
  • Being too sedentary,
  • Having an erratic sleep schedule,
  • Being a woman,
  • Being older in age.

While insomnia can (and does) affect people of all ages and genders, there are more risks that come with being older and a woman. If your job keeps you between time zones pretty frequently, this could pose an issue. If you already do not have a consistent sleep schedule, you are also at greater risk. Insomnia does not discriminate between who it affects, so please keep your lifestyle and biological factors in mind when trying to treat it.

Tips For Sleeping Better

If you are struggling with falling asleep, we are here to help. Creating a sleep schedule can be great for your body’s circadian rhythm. Falling asleep and waking up at the same time every day (regardless of if it is a weekend or not) can really help. It will be difficult to get your body to fall asleep consistently on time, but once you have adjusted, it will be easy. Naps may impact this, so consider cutting them out to get the best quality sleep.

If you rely on caffeine to get through the day, it might be time to switch to decaf. Caffeine is a stimulant that can make it difficult to fall asleep, no matter what time you consume it. Having caffeine within six hours of sleeping may cause you to lose an hour of sleep each night, according to research.

Set the mood for yourself before you sleep. When your room is too bright, it can interrupt your sleep-wake cycle. You may benefit from keeping the room cooler at night and adding some white noise (like a fan). Black-out curtains are a great investment if the sun comes through your window well before you need to get up.

Alcohol consumption is not great for your sleep schedule. Alcohol use and insomnia are directly linked. Some people who struggle with insomnia will choose to turn to alcohol to handle their lack of sleep and mental health, but this is counterproductive. Alcohol interferes with your REM sleep and disrupts the high-quality sleep you need every night.

Let’s go back to stress. If those late-night thoughts are keeping you up, journal before bed. This will allow you to get all of your anxious thoughts on paper and out of your head. This is a great way to cope with the worry and help you remember what you need to do. Keep the paper and pen by your bed so if you wake up, you can easily write something down. This not only relieves stress but helps get you back to sleep without your mind racing.

Treatment

Depending on your level of insomnia, you will need to seek out treatment for relief. Treatment could be a mix of medical and psychotherapy.

Psychological Treatment

Research has found that psychological treatment can be very effective in treating sleep problems. People who are treated for insomnia might be able to better learn habits for sleeping and coping with stress. These techniques are applied and make it easier for the patient to help him or herself.

Online therapy is sometimes utilized for treating insomnia. A 2019 study found that this technique was very effective, resulting in half of the participants seeing an increase in the amount of sleep they were receiving.

If you are looking for a therapist (online or in-person), consider Mental Treat.

Our licensed specialists are available and ready to help with whatever you may need. Simply scroll down the page and find the person who fits your financial and treatment needs.

Medications

Some medications can be used to effectively treat insomnia. You will need to consult with your doctor before beginning this process. The steps will be determined together and they will likely monitor your progress and side effects.

A Word From Mental Treat

Insomnia may be a sign of depression, so it is crucial that you do not let it go untreated for too long. We know it can be difficult to cope, but we are here to help. Getting the right amount of sleep is crucial to everything we do. Do not let this affect your life when there are many treatments available. You do not have to struggle alone.

Have you been experiencing insomnia symptoms with a strange sensation in your legs? You may have Restless Legs Syndrome. For more information, check out this article.

We wish you the best of luck as you work toward creating better, healthier sleep habits. It may be difficult to overcome insomnia, but not impossible. The more knowledge you have, the easier it becomes. Take care, and be well.

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