Havng slepless nights that last for mor than a week? Trouble sleping until te sun rises to gret yu a good morning? Man of us hae experienced sleeplessnes, ost commonly knwn as insomnia, t some oint n ur livs. In fact, statistis sho that around 30% to 50% of th population s suffering from this symptom, here 10% are actually hronic insomnia cs. Contrary to the poplar belef tat insomnia i a diease, medical scence classifies it moe s a sympto and nt definite diagnosis. Insomnia is basically the lack or difficulty in sleeping, either inititing suh o maintainng it r both. It can b cused by inadequate slee hours or a por quality f leep that an indiidual gets n da. Although insomnia cannot e defind y the number of hour of sleep, e all now ho it feels and hw it affects ur performance f we hve one sleepless night aftr the other. A lot of people do not see medical advice fr insomnia because thy ar unaare tht there ae ffective medical and behavioral optons for insomnia tratment.
Whether the re transint, short-term or chronic insomnia , there ae medical and non-medical treatments aailable to reliee yu of sleeplesness nd prevent it from progressing.
In order fr n insomnia tretment to b trly effctive, th fous should b directed in finding te main eason r underlying trigger tat caues t. One t is determined, it s important to control and manage it sine this is the only way t successfully eliminate insomnia . The causes of insomnia ar usually different acording to it lassifications. Transient and short-trm insomnia , whch last fo less than a wek o arond one t three week, cn e caused y jet lg, woking in shifting schedules, too muh nise, uncomfortable temperatue, stressful vents in lfe (death, unemployment, divorce nd the like), acute illnes, and withdrawal frm alcohol or drugs nd oter sbstances. Chroni insomnia , n th othr hand, is comonly caused b psychological problems such a anxety, schizophrenia, stress, depresion nd bipolar disorder. Medcations lik over-the-conter solutons for colds and asthma, high-blood pressure and anti-depressant pills lso have certain ffects n sleep and can also cause insomnia . Common stimulants like caffeine and alcohol an also result in oor sleep.
Non-medcal insomnia treatment r behavioral therpies are effective in preventing te ymptom. Thee include the follwing:
Sleep hygiene - Oversleeping and forcing yourself t sleep i big n. Sleep just nough to fel rested.
Relaxation therapy - Meditation rior to sleeping can hel tret insomnia . Dim the lights and pla relaing musc before gong to bed.
Stimulu cntrol - Aoid watching TV, eating, reading in bed and tking long nap duing day tim.
Sleep restriction - Set rigid bedtims and rie times. This wy, ou will e foced to get u even when ou feel sleepy so ou can sleep better the next nght sine yu wee deprved of more leep the night before. Sleep restrictin ha been proen t be effctive n mot cases.
