We All Hate Morning Alarms, Right? Of course, we do! That peaceful time when our bodies are healing, our minds are lost in dreams, and the impossible seems real only to be interrupted suddenly by a loud buzzer. According to research, 70-75% of people love to sleep, as it plays a crucial role in our daily routine, refreshing the mind like a cleansing bath.
But what if you struggle to sleep? Your body feels exhausted, yet your brain refuses to switch off. If this sounds familiar, you may be experiencing insomnia.
Insomnia is a sleep disorder characterized by difficulty falling asleep and/or staying asleep. When it lasts from a single night to a few weeks, it is classified as acute insomnia. If it occurs at least three nights a week for three months or more, it is considered chronic insomnia.
To better understand this condition, researchers have categorized insomnia into two main types:
Primary Insomnia: A sleep disorder in which the ability to fall or stay asleep is impaired without any identifiable medical, psychiatric, or lifestyle-related cause. Symptoms include daytime restlessness, excessive drowsiness at work, fatigue, difficulty concentrating, sadness, and mood swings.
Secondary Insomnia: Caused by an underlying condition such as depression, high blood pressure, asthma, substance use (caffeine, tobacco, alcohol), sleep apnea, or restless leg syndrome. Treatment is recommended for both primary and secondary insomnia.
A rare and severe form of the disorder is Fatal Insomnia, a genetic brain disease caused by prion proteins. Symptoms include hallucinations, confusion, and delirium. Unfortunately, there is no cure, and the average survival time after symptom onset is approximately 17-18 months. However, this type of insomnia is extremely rare.
What Causes Insomnia?
Several factors can disrupt sleep, including:
Stress and anxiety
Traumatic experiences
Jet lag or physical pain
Certain medications
Neurological disorders
Irregular sleep schedules or specific sleep disorders
High liquor intake, Chronic illnesses like cancer or high blood pressure
Who Is at Risk?
Some people are more prone to insomnia due to:
- Age: Older adults experience sleep disturbances more frequently.
- Gender: Women are more likely to suffer due to hormonal fluctuations.
- Lifestyle: Night shifts, high screen time, and irregular sleep patterns.
Symptoms of Insomnia:
Persistent fatigue and low energy.
Trouble concentrating, confusion, and mood swings.
Waking up frequently at night or too early in the morning.
Daytime drowsiness and irritability.
How Insomnia Affects Your Health:
Chronic sleep deprivation can have serious health consequences, including-
Increased risk of heart disease and stroke.
Digestive issues and gut problems.
Weakened immune system.
Higher chances of anxiety, depression, and frustration.
Memory loss and poor problem-solving skills.
Shortened life expectancy
How Sleep Works:
Our sleep-wake cycle is regulated by homeostasis and circadian rhythms, which track sleep needs and intensity. Light exposure plays a crucial role in this cycle-specialized cells in the eyes signal the brain when it's day or night. Bright light suppresses melatonin, the sleep hormone, making it harder to fall asleep. This is why turning off lights before bed can improve sleep quality.
How to Prevent Insomnia:
Stick to a consistent sleep schedule to regulate your body clock.
Avoid heavy meals and alcohol after 7 PM.
Limit caffeine and nicotine, which disrupt sleep patterns.
Practice relaxation techniques, like focusing on your breath instead of overthinking.
Exercise in the evening to improve sleep quality.
Managing Insomnia:
Sometimes, a disease like this happens at a pace that we can't even understand, and eventually, we are pulled by it. But remember, self-monitoring is the best way to manage this. If you're unable to sleep continuously for 3-4 days, do this.
Create a calm and restful sleep environment by eliminating noise, setting your room to a comfortable temperature, and turning off the lights to promote deep sleep.
Take a warm bath before bed.
Let go of anger and stress before sleeping.
Avoid daytime naps to maintain your nighttime sleep drive.
Reduce screen time 1-2 hours before bed.
If natural methods fail, consult a doctor for further evaluation and treatment.
Sleep is the ultimate medicine for both mental and physical well-being-don't compromise on it. As William Penn wisely said:, "True silence is the rest of the mind, and is to the spirit what sleep is to the body nourishment and refreshment".
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