What is Insomnia?
What are the Symptoms of Insomnia?
- Struggling to go to sleep
- Waking up during sleep
- Waking up earlier than you wanted
- Not feeling fulfilled after sleep
- Daytime drowsiness
- Symptoms of anxiety or depression
- Struggling to focus on a single task or recalling information
- More like to make an accident at work
- Persistent concern about sleep
What are the Causes of Insomnia?
- Eating Too Late: Eating before your bedtime is OK as long as it is done in moderation. If you have any discomfort after eating late, stop eating so late in the evening.
- Bad Sleep Habits: Not getting enough sleep often forms from unintentional poor sleep habits. Avoid having an irregular sleep schedule, taking unneeded naps, or consuming drinks that have caffeine in the evening. Try reading before bed or making non-caffeinated tea before going to bed.
- Sleeping Disorder: Insomnia is often created by sleep disorders like sleep apnea (periodically stop breathing during the night) or restless legs syndrome (legs must constantly be moving while sleeping)
- Over-stressing: Although it’s essential to stay focused on your activities, over-stressing about your family, finances, health, schoolwork, or work may cause you to overthink, leading you to develop Insomnia.
- Work Schedule: Some people work during the night, which will likely affect your circadian rhythm (your body’s natural sleep clock). Disrupting your circadian rhythm may lead to insomnia.
When to see a Doctor?
If you begin to notice persistent sleep deprivation or struggle to get a good night’s rest constantly, contact your doctor to get their advice. They may recommend that you see a sleep specialist for testing or prescribe you medicine to help with your drowsiness.
Regular screening: Since insomnia can be genetic, contact your doctor if insomnia runs in your family.
Lifestyle Changes to Prevent Insomnia
- Try to develop a constant time to go to sleep and wake up every day (including weekends). Although it may be challenging to establish, this sleep schedule will help your body develop a natural circadian rhythm. In addition, avoid taking naps in the day because you may not be as sleepy when it’s time for bed.
- Try avoiding the screen 30 min before your desired bedtime. The blue light found in screens is known to stimulate the brain, making it difficult for you to sleep.
- Exercising often will help your body to use its natural energy. Avoid exercising 3-4 hours before bedtime because it may make it more challenging to go to sleep.
- Let dinner be your last big meal. If necessary, have a light snack in the evening, for this will fill your hunger and not alter your sleep schedule.