Determining if you have insomnia is not a difficult process. If you have trouble falling asleep, staying asleep, or waking up too early, you may have insomnia. Depending on the severity, it may not last for longer than a few days. However, if it will not stop after a significant amount of time, then it may be wise to consult your doctor. They will ask about your sleep patterns and how well rested you feel daily, in addition to testing for any other underlying medical conditions that may be the root of your insomnia. People who may have sleep disorders might be administered to a sleep center, to monitor them throughout the night for any abnormalities.
Because insomnia is usually a side effect of another underlying cause, it is best to treat insomnia by treating any other ailments you may have first. For primary insomnia, simple causes such as jet lag or caffeine, allowing time for your body to adjust or cope might be all that is needed to get over your sleep problems. It is also recommended to enforce good sleeping patterns, such as sleeping for the same amount of time each night. This can help your body deal with lingering causes such as long term stress at work or home. Sleep medications can also be prescribed by your doctor if you are still having troubles.
Behavioral therapy is a very common and safe method of insomnia treatment. There are several different types of therapy to help cure insomnia. In addition to proper knowledge about good sleep habits, behavioral therapy is a very effective treatment.
Relaxation techniques are used to relieve anxiety. Tensing and relaxing muscles in your body for a few minutes can alleviate anxiety. Breathing exercises are another way to calm the body down.
Stimulus control teaches the body to associate your bedroom and bed only with sleep or sexual intercourse. Otherwise, you should spend as little time as possible in the bedroom if not engaging in either of those. If you cannot sleep, do not stay in your bedroom. It is also important to avoid naps completely.
Sleep restriction is the method of reducing the amount of sleep you get, in an effort to make you more tired. This treatment option is best for those that have trouble staying asleep through the night. Go to bed about 30 minutes later than you normally would, even if you are tired. If you still have trouble staying asleep, continue to add another 30 minutes before bedtime each week. However, do not restrict yourself to any less than 5 hours of sleep. When your sleep begins to improve, start rolling back your bed time by 30 minute increments about every week.
It is recommended to see a sleep specialist if you are considering behavioral therapies to cure the adverse effects of insomnia.
Insomnia is a very common sleep disorder among millions of adults all around the world. The reason it is so common is that there are so many possible causes of insomnia, which can affect you for as little as a few days to as much as six months.
Primary insomnia is the sleep disorder that is not the side effect of another underlying physical or mental condition. Some possible causes of primary insomnia are:
- Stress – Any stressful problems at work, school or home can linger and cause trouble sleeping. Any family emergencies or crisis’s, such as going into debt or dealing with a death in the family may also cause problems.
- Traveling – More specifically, traveling over different time zones can cause jet lag, which can be very disorienting to your regular sleeping patterns. Also, a change in the environment can affect you until you are properly acclimated.
- Caffeine – Caffeine is a stimulant that can keep you up and prevent you from falling asleep. Caffeinated drinks, such as coffee and soda, should not be consumed close to the time when you want to go to bed.
- Medications – Similarly, many medications contain stimulants that may not allow you to fall asleep. Also, taking a diuretic before going to sleep can cause you to awaken frequently through the night to go to the bathroom.
- Alcohol – Although alcohol is a sedative, it will also prevent the later stages of sleep. This can cause you to have trouble staying asleep and to not feel rested when waking.
- Sleeping Conditions – Perhaps there is too much noise or too much light (especially in urban areas) where you try to sleep that is disrupting your sleep. Another possibility is if your bed is just too uncomfortable.
Secondary insomnia (also known as comorbid), is the disorder that is a symptom or side effect of another medical condition. Causes of secondary insomnia are:
- Clinical Depression – Chemical imbalances due to depression can cause a person to have a lot of trouble sleeping.
- Asthma – People that have trouble breathing may find it affect their normal sleep schedules.
- Other Sleep Disorders – Sleep apnea and restless legs syndrome are other sleep disorders which can lead to the side effect of insomnia.
- Chronic Pain – Medical conditions, such as arthritis, which cause chronic pain can also regularly interfere with a good night’s rest and trigger insomnia as well.
Continue reading about insomnia side effects here.