Insomnia: A Rising Problem of The Current Age.
Insomnia is a rising problem in the world. It causes of various problems around us. This disorder prevents us from work properly. This problem is rising drastically, which is very much alarming to our young generation. Because the young generation is the main sufferer of it. Today I will an article about Insomnia. I hope it will be much valuable to understand.
WHAT IS INSOMNIA?
Insomnia is a sleep disorder in which causes trouble of falling or staying asleep. It is a sleep disorder that affects millions of people worldwide on the daily basis . Someone with insomnia finds it tough to fall asleep. The situation can be short-term or can last a long time (which is called chronic). It can also come and go.
TYPES OF INSOMNIA
Primary insomnia: It means your sleep problems aren’t linked to any other health condition or problem.
Secondary insomnia: It means you have trouble sleeping because of a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication; or substance use (like alcohol).
CAUSES OF INSOMNIA
The causes of Primary Insomnia include:
- Stress which is related to big life events, such as job loss or change, the demise of a loved one, divorce from married, or moving to somewhere.
- Things around like noise, light, or temperature.
- Changes to sleep schedule like jet lag, or new shift at work, bad habits picked up when one had other sleep problems.
The causes of secondary insomnia include:
- Mental health issues, such as like depression and anxiety.
- Some medications for colds, allergies, depression, high blood pressure, and asthma.
- Pain or discomfort of sleep at night.
- Taking caffeine, tobacco, or alcohol use.
- The Hyperthyroidism and other endocrine problems.
- Another sleep disorders, like sleep apnea or restless legs syndrome.
RISK FACTORS OF INSOMNIA
Insomnia generally affects women more than men and older people more than younger ones. People of young and middle-age African Americans also have a higher risk.
Other risk factors include:
- Long-term illness
- Mental health issues
- Working night shifts or shifts that rotate
SYMPTOMS OF INSOMNIA
- Sleepiness during the day
- Fatigue
- Grumpiness
- Problems with concentration or memory
INSOMNIA DIAGNOSIS
Doctor will do a physical exam and ask about patient medical history and sleep history.
They might tell to keep a sleep diary for a week or two. Keeping track of sleep patterns and how patient feel during the day. Doctors may talk to about bed partner about how much and how well they sleeping. Patient might also have special tests at a sleep center.
PREVENTION OF INSOMNIA
Good sleep habits, also called sleep hygiene, can help beat insomnia. Here are some tips:
- Go to sleep at the same time each night and try to get up at the same time each morning and not to take naps during the day because they may make us less sleepy at night.
- Don’t use phones or e-books before going bed because their light can make it harder to fall asleep.
- Avoid taking caffeine, nicotine, and alcohol late in the day. The caffeine and nicotine are stimulants and can keep us from falling asleep. Alcohol, which can make wake up in the middle of the night and hurt sleep quality.
- Try to get regular exercise. Try not to work out close to bedtime because it may make it much hard to fall asleep. Experts suggest exercising at least 3 to 4 hours before going bed.
- Don't eat a heavy meal late in the day time. But a light snack before going bed may help sleep.
- Making bedroom comfortable, dark, quiet, and not too warm or too cold. If light makes a problem, one should use a sleeping mask. To avoid sound, using earplugs, a fan, or a white noise machine.
- One should follow a routine to relax before bed. Reading a book, listen to music, or take a bath.
- Don’t use bed for anything other than sleeping and sex.
- If anyone can't fall asleep and are not drowsy, one should get up and do something calming, like reading until feel sleepy.
- If anyone tend to lie awake and worry about things, one should make a to-do list before going to bed. It may help put concerns aside for the night.
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https://www.rethinktestosterone.com/blog/sleep-hygiene-for-hormonal-health