Insomnia is a common complaint of having poor quality sleep due to inability to fall asleep easily or to stay asleep throughout the entire night for the recommended 7 to 8 hours.
What are the Types of Insomnia?
Transient insomnia is the mildest type of this sleep disorder, which occurs due to a sudden alteration of a person’s regular sleep routine. Travelling, holidays, stress and sleeping in a different environment are some of the main causes of transient insomnia. It usually only lasts for a few days after the sudden sleep routine alteration occurs.
Short-term insomnia actually has almost the same causative factors as transient insomnia. However, short-term insomnia is a moderate, sleepless condition that can be caused by the same exact factors as transient insomnia, however, to a higher degree. It may be present for around two to three weeks. The death of a loved one, fatigue, anxiety, family or marital problems as well as other stressful events are the common causes of short-term insomnia. Having a sleeping environment not conducive for resting can also lead to short-term insomnia.
Chronic insomnia is the most severe type of sleep disorder. It usually takes place almost every night and may last for a month or even years without treatment. Chronic insomnia is not actually a standalone condition. It is in fact not an illness, but rather a sign or a symptom of an underlying health problem. Chronic medical illness such as congestive heart failure, chronic obstructive pulmonary diseases, diabetes, menopause, hypoglycemia, hyperthyroidism and prostatism are among the common illnesses that may cause sleep problems. Heartburn, joint pain and muscle aches can also lead to sleep disruptions. Psycho physiologic insomnia which can lead to stress and anxiety, restless leg syndrome and sleep disordered breathing can also cause sleep interruptions. Biological and lifestyle factors such as alcoholism, smoking or drug abuse can lead to poor-quality sleep.
How to Treat Insomnia?
In the event you are suffering from chronic insomnia, it is highly recommended that you get an appointment with your personal doctor for further diagnosis and medical examinations. However, there are various natural sleep remedies, which can help you combat insomnia:
- Maintain a desirable bedroom temperature. Keep your bedroom properly ventilated.
- Keep your bedroom solely for sleeping purposes.
- Never eat a heavy dinner. If you feel empty just before going to bed, you may help yourself with a small bowl of oatmeal or some light carbohydrate based snack.
- Do regular physical exercise to relieve stress. However, never perform exercises at night.
- Avoid the consumption of caffeinated beverages like coffee, chocolate, black tea and soda just before bed time. Also avoid smoking cigarettes. Caffeine and nicotine are stimulating drugs and taking them before bed time can lead to inability falling asleep.
- Drink a lot of water during the day.
- Perform any types of relaxation techniques like meditation, self-hypnosis or massage to release stress and relax your mind.