Very busy lifestyle, overwork, lots of worries or situations that seem unsolvable, your mind is racing and even though your body is very tired, when night comes you can’t sleep or, if you do, you wake up every hour, starting the morning feeling exhausted. Thousands of people experience this situation daily and many don’t even realize how serious the problem can be if left untreated. For this reason, in this article we will talk about insomnia, its main causes, and tips and methods on how to treat or cope with this problem that haunts so many people.
What is Insomnia
Insomnia is the name given to a sleep disorder characterized by the inability of an individual to fall asleep or remain asleep for long hours during the night. It can be caused by organic or psychiatric factors, so it is important to have medical supervision to identify the root cause.
The recommended amount for a healthy night’s sleep is 7 to 8 hours, but this can vary from person to person. Some individuals manage to sleep 5 to 6 hours and feel fully refreshed, considering it enough, even though this is not recommended by sleep health specialists. In fact, it is believed that poorly slept nights for long periods can lead to future health disorders.
Currently, people with poor sleep quality and who suffer from insomnia may experience decreased productivity, constant mood swings, lack of energy and even weight gain. Quality of life and productivity are completely affected by interruptions to proper rest.
It is very common for people to experience insomnia at some points in their lives, but this becomes an issue when it turns chronic and starts impacting daily life, going far beyond what is normal.
Causes of Insomnia
The causes of insomnia can be related to several factors, such as worries, psychological problems, the occurrence of certain illnesses and even the use of some medications that can affect sleep quality.
Anxiety
Present in the lives of all human beings, anxiety is one of the main reasons for the occurrence of insomnia and other health problems. People experiencing intense anxiety or diagnosed with an anxiety disorder may have difficulty falling asleep or may have poor sleep quality, waking up several times throughout the night.
Depression
People who suffer from depression tend to sleep more than normal, but they may also have trouble sleeping, facing bouts of insomnia. In these cases, medication that helps with sleep may be recommended.
Medications
The use of certain medications can interfere with sleep quality or even the individual’s ability to fall asleep. Some antidepressants, antihistamines, blood pressure medications, and stimulants can lead to insomnia. Medicines containing caffeine or substances with stimulant properties can cause sleep disturbances.
Eating Too Late
Due to busy routines, it’s very common to hear about people having dinner very late at night. For those who already have trouble sleeping, this can be a problem! Actually, it is not recommended to have a heavy meal late at night, because of that heavy feeling, sometimes reflux and heartburn at bedtime. Choose lighter snacks, soups, or plan to eat earlier.
Alcohol, Caffeine, and Nicotine
Drinks that contain caffeine are considered stimulants, such as coffee, cola-based soft drinks, and certain teas. These are common beverages in people’s daily lives, but in excess and when consumed at night, can cause sleep interruptions. Smoking, since nicotine is another stimulant, can also cause insomnia.
Alcohol consumption may not itself cause insomnia, but rather, it can alter sleep quality, causing frequent nighttime awakenings and preventing the deepest stages of sleep, which are essential.
There are other causes that can lead to insomnia, such as age, poor sleep habits or lack of sleep routine, changes in daily routines, or change of environment or job. Some health conditions can also cause insomnia, such as problems that cause intense body pain.
Treatment for Insomnia
If you are having trouble sleeping and insomnia episodes are affecting your professional or academic performance, it’s necessary to seek a doctor for evaluation. Identifying what might be causing the problem and addressing it could be the solution.
Doctors who can investigate and treat insomnia include: general practitioners, psychiatrists, neurologists, and sleep medicine specialists. Write down all your symptoms as well as any information that might facilitate diagnosis, such as medications you use regularly and your routine.
Through several questions, the specialist will investigate your sleep pattern. Some tests may be ordered to check for any present health problems or underlying conditions affecting sleep quality. If no obvious cause is found after all investigations, a more detailed investigation may be required in a specialized center for sleep disorder analysis and diagnosis.
By monitoring your sleep, it’s possible to record the body’s activities during the patient’s sleep, including breathing, brain changes, heartbeat, and all body movements.
After the evaluation and diagnosis, new sleep habits should be included in addition to addressing possible causes. Medicines designed to relax and improve sleep quality may also be indicated. Only a specialist can prescribe medication and define the proper dosage for your case. So, do not self-medicate or discontinue treatment without medical guidance.
No matter what causes insomnia, it always has a solution! Just follow medical advice and complete the treatment correctly, along with all the needed adjustments to your routine. Good habits lead to faster restoration of sleep. Physical activity is one of the recommended changes to promote better health and healthier nights of sleep.
Avoid daytime naps and reduce the number of coffees and soft drinks you have, especially from late afternoon to nighttime. Set up a sleep routine, with fixed times to go to bed and disconnect from TV and cell phones at bedtime. Sticking to a nightly routine will help you go to bed more peacefully.
See also: Snoring in Pregnancy – Find Out if It’s Normal or Not
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