Insomnia is a sleep disorder characterized by difficulty falling or remaining asleep. According to studies, approximately 25% of people experience Insomnia each year, but only about 75% of these people develop a long-term problem. The disorder may be acute (short-term) or chronic (long-term) that can be major thing that causes insomnia.
Acute Insomnia can last anywhere from a single night to several weeks. Short-term Insomnia can cause daytime fatigue, concentration difficulties, and other issues. It can increase the risk of various diseases in the long run.
This article delves into the causes of Insomnia as well as types and tips to help you get better sleep.
Types of Insomnia
Insomnia is classified into two types: primary and secondary.
Primary Insomnia: This means that your sleep issues are unrelated to any other health condition or problem.
Secondary Insomnia occurs when you have difficulty sleeping due to pain from a medical condition such as asthma, arthritis, depression, heartburn, or cancer. It can also occur due to substance abuse like alcohol or medication.
What Causes Insomnia
Insomnia may be caused by a variety of physical and mental causes. Frequently, the cause is a temporary problem, such as short-term stress. In some instances, Insomnia is caused by underlying medical issues. Among the most common causes are:
- Depression and anxiety among other mental health issues
- Discomfort or body pain at night
- Use of alcohol, tobacco, and caffeine
- Endocrine problems like hyperthyroidism
- Sleeping disorders
- Changing body internal clock like changing work shifts
Tips help you control Insomnia and get better sleep
While you may not be able to manage the things that disrupt your sleep, you can develop habits that will help you sleep better. Begin with these straightforward tips:
1. Create a comfortable sleeping environment
Make your sleeping environment friendly. This usually entails something cool, dark, and silent. It may be more difficult to fall asleep if you are exposed to light. Avoid using light-emitting screens for an extended time. To create a setting that meets your needs, consider utilizing room-darkening shades, earplugs, a fan, among other gadgets.
2. Make physical activity a part of your everyday routine.
Regular physical activity can help you sleep better. However, avoid being active too close to nighttime.
Spending time outside every day and regular physical exercise could also be beneficial.
3. Manage your stress and anxiety
Before going to bed, try to put your anxieties and concerns to rest. Make a mental note of what is on your mind and set it aside for tomorrow. Stress management may be beneficial. Begin with the fundamentals, such as being organized, prioritizing, and delegating duties. Ensure you also meditate to help with anxiety whenever you feel anxious.
4. Avoid sleeping daytime can causes insomnia
Long naps during the day can disrupt nocturnal sleep. If you must sleep during the day, keep it to 30 minutes or less and avoid sleeping when it is close to bedtime. If you work during night shifts, you may want to nap late in the day before work to make up for lost sleep.
5. Maintain a regular sleep routine
Allow for a maximum of eight hours of sleep. A healthy adult should get at least seven hours of sleep per night. To attain this goal, most people do not need more than eight hours in bed. Every day, go to bed and wake up at the same hour. On weeknights and weekends, try to keep the time gap between your sleep schedules to no more than one hour.
Consistency helps to maintain your body’s sleep-wake cycle. Leave your bedroom and do something soothing if you do not fall asleep within 20 minutes. Relax by reading or listening to peaceful music. When you are exhausted, go back to bed. As needed, repeat.
Conclusion: What Causes Insomnia
There are a lot of factors that can interfere with your restful sleep. These factors can causes insomnia from family duties, workplace stress, and unanticipated problems such as illness. While almost everyone has a sleepless night now and then, it is crucial to see a doctor if you are having difficulties sleeping regularly. Ensuring you get treatment for underlying medical issues will enable you to get quality sleep.
