Sleep Disorders - Causes, Symptoms and How to Overcome

Insomnia is a sleep disorder characterized by difficulty falling asleep. People with insomnia have one or more of the following symptoms:

• Trouble sleeping
• Frequently waking up at night and having trouble falling back asleep
• Wake up too early
• Feeling tired when wake up

Types of Insomnia

There are two types of insomnia: primary insomnia and secondary insomnia.

• Primary insomnia: Primary insomnia means that a person has trouble sleeping that is not directly related to another health condition or problem.
• Secondary insomnia: Secondary insomnia means that a person is having trouble sleeping because of something else, such as a health condition (such as asthma, depression, arthritis, cancer, or heartburn); pain; the drugs they take; or the substances they use (such as alcohol).

Acute vs Chronic Insomnia

Insomnia also varies in how long it lasts and how often it occurs. It can be short term (acute insomnia) or it can last a long time (chronic insomnia). It can also come and go, with periods of time when a person has no trouble sleeping. Acute insomnia can last from one night to several weeks. Insomnia is called chronic when a person experiences insomnia at least three nights a week for a month or more.

Causes of Insomnia

Causes of acute insomnia can include:

• Significant life stress (loss of job or change, death of a loved one, divorce, moving)
• Disease
• Emotional or physical discomfort
• Environmental factors such as noise, light, or extreme temperatures (hot or cold) that interfere with sleep
• Some medications (such as those used to treat colds, allergies, depression, high blood pressure, and asthma) can interfere with sleep
• Interference in normal sleep schedule (switching from day to night shift, for example)

Causes of chronic insomnia include:

• Depression and/or anxiety
• Chronic stress
• Pain or discomfort at night

Symptoms of Insomnia

Symptoms of insomnia can include:

• Sleepy during the day
• General fatigue
• Irritability
• Problems with concentration or memory

Good Sleep Habits to Overcome Insomnia

Good sleep habits can help you to sleep well and overcome insomnia.

Here are some tips:

• Try to go to bed at the same time every night and wake up at the same time every morning.
• Try not to take naps during the day, as naps can make you less sleepy at night.
• Avoid using cell phones or old reading devices (“e-books”) that give off light before bed. This can make it harder to fall asleep.
• Avoid caffeine, nicotine, and alcohol at the end of the day. Caffeine and nicotine are stimulants and make you fall asleep. Alcohol can cause you to wake up during the night and interfere with sleep quality.
• Get regular exercise. Try not to exercise before bed, as it can stimulate you and make it difficult to fall asleep. Experts recommend not exercising at least three to four hours before bedtime.
• Don't eat heavy meals at the end of the day. However, a light snack before bed can help you sleep.
• Make your bedroom comfortable. Make sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleep mask. If noise is a problem, try earplugs, fans, or a “white noise” machine to mask the sound.
• Follow a routine to help you relax before bed. Read a book, listen to music, or take a shower.
• Avoid using your bed for anything other than sleep or sex.
• If you can't fall asleep and don't feel sleepy, get up and read or do something less stimulating until you feel sleepy.
• If you find yourself waking up worrying about something, try making a to-do list before you go to bed. This can help you not focus on those worries overnight.

Source : https://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes#1

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