Insomnia | behindtheborders

Insomnia

Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning, even though you've had enough opportunity to sleep. Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. Some simple changes to your lifestyle and daily habits can help put a stop to sleepless nights.

The most common symptoms of insomnia are:

difficulty falling asleep
waking up during the night
waking up early in the morning
feeling irritable and tired and finding it difficult to function during the day

Psychological problems that can cause insomnia:

depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.

Medications that can cause insomnia:

antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications.

Medical problems that can cause insomnia:

asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, cancer, or chronic pain.

Sleep disorders that can cause insomnia:

sleep apnea, narcolepsy, restless legs syndrome.

Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you're tired. This will help you get back in a regular sleep rhythm.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3pm
Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use.

Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.

Tips for a better nights sleep:

Use the bedroom only for sleeping and sex. Don’t work, read, watch TV, or use your computer in bed or the bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that it’s time to nod off when you get in bed.
Get out of bed when you can't sleep. Don't try to force yourself to sleep. Tossing and turning only amps up the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, drinking a warm cup of caffeine-free tea, taking a bath, or listening to soothing music. When you're sleepy, go back to bed.
Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can't sleep—knowing that you're going to be exhausted when the alarm goes off—is a surefire recipe for insomnia. You can use an alarm, but make sure you can’t see the time when you're in bed.

A variety of relaxation techniques could help you achieve the relaxation response, including:
deep breathing
progressive muscle relaxation
meditation
visualization
yoga
tai chi

Relaxation techniques that can help you sleep

A relaxing bedtime routine. As a start to your relaxation practice, develop a calming bedtime routine. Focus on quiet, soothing activities, such as reading or listening to soft music. Keep the lights low.

Abdominal breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. You can try making each exhale a little longer than each inhale.

Progressive muscle relaxation. Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

When to consider seeking professional insomnia treatment:

If your insomnia does not respond to self-help strategies
If your insomnia is causing major problems at home, work, or school
If you're experiencing scary symptoms like chest pain or shortness of breath
If your insomnia occurs almost every night and is getting worse

You may be prescribed a short course of sleeping tablets for immediate relief or to manage a particularly bad period of insomnia (although they aren't recommended for long-term use)