Insomnia is a sleep condition affecting many people in the world leaving them sleepless. Precisely speaking, one in three adults experience this sleep-related issue at some point in their lives, 10% of which have severe insomnia. Indeed, the chances that you experience insomnia increase as you age. Therefore, let’s dig deeper into the topic and find out how you can prevent, get a diagnosis, treat insomnia, and much more.
What is Insomnia?
But how to tell whether or not you have insomnia? – Facing trouble falling or staying asleep is the major symptom of the condition resulting in sleep deprivation that eventually leads to distress and difficulties performing daily tasks.
And, to be diagnosed with insomnia you have to experience the symptoms at least three nights a week for at least one month. Getting expert help is of utmost importance as insomnia can increase the risk of depression, obesity, high blood pressure, type 2 diabetes, heart disease, and memory issues.
How to Prevent Insomnia?
We can all agree that prevention is always a better option than cure which means that you should make sleep one of the main priorities in life. To ensure you get enough quality sleep you should:
- Stick to a strict sleep schedule – Waking up and going to bed at the same time throughout the week, even at weekends, is extremely beneficial because it helps you adjust your circadian rhythm. Once you achieve this, your body will naturally follow your sleep-wake cycle meaning that you will easily fall asleep at night and wake up in the morning.
- Prepare your brain for sleep – The truth is, your brain needs a little help when it comes to shifting to sleep. One way to help is to follow the same routine before bed like reading a book or having a shower. Also, you should deal with any stressful activities during the day and let your brain time to unwind before bedtime.
- Avoid common insomnia causes –The key to prevention is avoiding the common insomnia causes which include: light exposure in the late evening, daytime napping, drinking caffeinated drinks and alcohol and having heavy meals several hours before bedtime, smoking, and exercising.
How to Get a Diagnosis and Treat Insomnia?
Still, if you develop insomnia symptoms, you must seek professional help and get a diagnosis. Even though your primary health provider may be able to treat your insomnia, in severe cases it is always better to consult a sleep specialist. To get a diagnosis you should share information about your sleep patterns, your daytime activities, as well as your mental and physical health. Based on the information provided, your doctor should be able to determine the best treatment for your sleep issue.
And, when it comes to treatment, there are many solutions to relieve insomnia. Here’s a brief list of the most effective ones:
- Change the way you think about sleep – Constantly worrying about your insomnia and about the fact that you can’t fall asleep will simply make the situation worse. Luckily, several things may help you change your approach to sleep including relaxation techniques, following the same sleep schedule, practicing yoga, breathing exercises, etc.
- Use medications to aid sleep – Certain over-the-counter medications containing antihistamines may help you fall asleep as they are used to cause drowsiness. Yet, they shouldn’t be used for longer periods of time. In addition, there are also prescription sleep aids which again, aren’t good for long-term use as they cause numerous side effects.
In conclusion, although medications can help you temporarily, you’d better treat the cause of your insomnia and introduce the right lifestyle changes that will help you fight this sleep condition.