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Say goodbye to Insomnia

Updated: Jul 18, 2023

In the modern world, insomnia has become a prevalent issue. I don’t think you are hearing this word for the very first time, in fact, it has made its way into our daily conversation as well.

Dealing with insomnia

Have you ever found yourself just lying awake on the bed overnight, rolling and twisting yourself on the bed, and begging for a minimum of sleep?


Yes, this is nothing but insomnia that hits you mentally in a very wild way.


Insomnia is nothing but a sleep disorder characterised by difficulty falling asleep, staying asleep, or both, where you find yourself uneasy and uncomfortable, taking long and deep breaths to make yourself calm, and desperately craving that evasive drowse.

With around 10–15% of individuals reporting chronic insomnia, it is a widespread issue. Chronic insomnia is a long-term condition, as opposed to acute insomnia. Chronic insomnia may persist for days or weeks and is typically brought on by a stressful scenario or incident.


Chronic insomnia, which can continue for months or years, is typically brought on by an underlying medical condition or circumstances related to one's way of life.


Let's investigate this enigmatic disease further to learn what causes insomnia? How does it affect us, and most importantly, is it defeat able?


Causes of Insomnia

Stress:

Stress is one of the most common causes of insomnia. Stressful events or situations can cause difficulty falling asleep or staying asleep. When a person feels stressed, their body releases hormones such as cortisol and adrenaline, their heart rate and alertness.

Stress caused by insomnia

Anxiety:

A person may unable to switch off their thoughts due to their worries and anxieties and this can lead to difficulties sleeping. People may worry about things that happened during the day, or they may worry about things that may happen in future. This leads to racing thoughts that make it difficult to relax and fall asleep.


Depression:

People with depression may also experience low energy, lack of motivation, and difficulty concentrating, which can interfere with sleep. Now a days depression is very much familiar

to this generation. Sometimes the end of a relationship triggers a breakup and leads to insomnia. They may experience nightmares and pain or an ache in their chest.


Medications:

Medications are used to treat a wide range of health conditions. However, medications can come with a host of side effects, including insomnia and depression. Antidepressants are the one of the most frequently prescribed medications that can cause insomnia. While, these pills help relieve depression and improve mood, they can also interfere with sleep.

Insomnia due to medications

Lifestyle Factors:

Poor sleep habits, such as changing your bedtime each night or using electronics just before bed, can make it difficult to fall asleep. There are some people who stay awake until late at night and then go to bed to sleep late. This makes the sleep cycle inconsistent, as the person is not getting enough slumber regularly.


How it affects our life?


Life may be profoundly impacted by sleep deprivation. People with insomnia have mentioned having difficulties with concentration, memory issues, being irritable, being less productive, and feeling depressed.

Short-term insomnia can make it challenging to carry out regular duties like work, school, or even relationships. Additionally, chronic sleeplessness can raise the risk of infections, high blood pressure, and stroke, among other major health issues.


Fortunately, there are a variety of treatments available to help people with insomnia get a good night’s sleep. Some of the most common treatments include:


Cognitive Behavioral Therapy (CBT)


CBT is a psychotherapy strategy that aims to alter cognitive and behavioural processes that result in unhelpful or uncomfortable feelings and actions. Both the quality and amount of sleep have been reported to improve after CBT.

CBT aids in reducing the amount of time needed to fall asleep and lengthening total sleep. Additionally, it may lessen the number of night time awakenings for the individual. This may be achieved by educating the person on how to relax, how to sleep well, and how to comprehend their insomnia.


Sleep Hygiene

A regular bedtime routine is important for good sleep hygiene. By establishing a regular sleep routine, individuals are more likely to fall asleep and stay asleep for longer.


For example, individuals can practice a relaxing activity such as reading or taking a hot bath before bed. This will help them feel more relaxed and ready for sleep.

Hygiene habits for sleep well

Additionally, it is also important to avoid stimulants before bedtime such as caffeine and alcohol, as these can disrupt the body’s natural sleep-wake patterns.


Medications


Another method of treating insomnia is with medications. The most often prescribed drugs for treating insomnia are hypnotic ones, such as benzodiazepines, non-benzodiazepines, and suvorexant.

While short-term use of these drugs may be beneficial, long-term use has been associated with a number of negative effects, including dependence.


As a result, long-term use of these drugs is not advised. Asthma has also been treated with antidepressants like trazodone and mirtazapine. Antidepressants are normally used to treat insomnia temporarily; they shouldn't be used as a replacement for behavioural changes.

Control over insomnia

Relaxation Techniques

Relaxation techniques work well for treating insomnia because they target easing tension in the body and mind to encourage restful sleep.


Progressive muscle relaxation (PMR), which involves tensing and releasing various muscle groups in the body to reduce stress, and deep breathing and visualisation, which involve focusing and controlling your breathing to create a more calming mental state, are both common relaxation techniques for insomnia.

Other sleep-inducing methods of relaxation include yoga, massage, guided imagery, and mindfulness meditation.


Dealing with insomnia can be tricky and overwhelming, however there are strategies you can put into action to say goodbye to sleepless nights and get the peaceful shut-eye you desire. Use these techniques to bid farewell to insomnia and enjoy a good night's rest.




About the Author

Shreya Giri is a talented SEO content writer with a unique flair for captivating readers. With a bachelor's degree in geography, her passion for crafting exceptional content shines through in every word she writes. Shreya's expertise lies in her ability to seamlessly blend language and storytelling, effortlessly capturing the attention of her audience. She is currently pursuing a Master's degree in geography and has a remarkable talent for transforming intricate concepts into captivating narratives that have a lasting impact. With Shreya, you can expect excellent, captivating content that will keep you engaged from beginning to end.


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