Insomnia: symptoms and how to deal with it
Insomnia: symptoms and how to deal with it - An American Psychiatric Association (APA) report states that insomnia is the most common sleep disorder many suffer from. This is evident because about a third of adults experience insomnia symptoms. Meanwhile, 6-10% of adults meet the criteria for insomnia disorders. So, what is insomnia?
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Insomnia is when the sufferer has difficulty sleeping or does not meet the need for sleep duration. According to the Cleveland Clinic, insomnia is divided into short-term (acute) and long-term (chronic) insomnia. Here's an explanation:
- Acute insomnia lasts only a few days or weeks. Usually, the trigger for this type of insomnia is stress.
- Chronic insomnia lasts at least three times a week for up to three months or more.
Everyone is obliged to sleep for 7-9 hours per day. Sleeping hours that are not ideal is certainly not good for the health of the body. Therefore, it is essential to avoid insomnia. Well, for a more detailed discussion of insomnia, see the full explanation!
Symptoms of Insomnia
Healthline highlights that people who have insomnia usually report at least one of the following symptoms:
- Waking up early
- Unrefreshing sleep
- Difficulty initiating or maintaining sleep
- Easily tired and angry
- Mood changes quickly
- difficult to concentrate during the day
Causes of Insomnia
Insomnia or sleep disorders are at risk of causing sufferers to experience mental and physical health problems. Not only that, but insomnia can also increase the risk of accidents.
Therefore, you need to know the cause of this disease. Here are the causes of insomnia according to the Mayo Clinic:
1. Excessive Stress Stress
conditions can be triggered by worrying about school, work, health, finances, and family. This is what makes your mind heavy, making it difficult to sleep.
2. Changes in the Activity Schedule
Circadian rhythm is a natural system in the body that regulates the sleep-wake cycle, metabolism, and body temperature every day. Activities such as travel or work disrupt this circadian rhythm which indirectly also risks causing insomnia.
For example, you experience jet lag when traveling abroad, often change shifts, and so on.
3. Bad Sleep Habits
Friends need to note that there are various sleeping habits that you should avoid. Namely irregular bedtime schedule, uncomfortable sleeping environment, and doing multiple activities before bed.
4. Overeating at Night
If you want to snack before going to bed. However, try not to eat so much that you feel uncomfortable lying down. Because it will make it difficult for you to sleep, especially if you experience nausea and vomiting due to the backflow of stomach acid when lying down.
5. Mental Disorders
One of the most common mental disorders is post-traumatic stress disorder (PTSD). This mental disorder arises when the individual feels an unpleasant situation and has the potential to disrupt sleep. Apart from PTSD, other mental health disorders can also trigger insomnia.
Who would have thought that taking many drugs could interfere with sleep? These medications include antidepressants, asthma, and blood pressure. Also, some medicatiomedicinescold, allergies, pain, and weight loss that contain caffeine and stimulants can interfere with sleep.
7. Certain Health Conditions
Suffering from chronic diseases such as heart disease, diabetes, cancer, asthma, thyroid, Parkinson's, Alzheimer's to Gastroesophageal reflux disease (GERD) are at risk of experiencing insomnia.
8. Other Sleep Disorders
Sleep apnea is a sleep disorder that causes you to stop breathing periodically throughout the night. Meanwhile, restless legs syndrome causes the sensation of the legs to be uncomfortable and uncontrollable. Both of these sleep disorders are known to trigger insomnia.
9. Caffeine, Nicotine, and Alcohol
Please note that consuming beverages such as coffee, tea, and fizzy drinks can be one of the causes of insomnia. This is due to the presence of caffeine which acts as a stimulant.
So that you can't sleep, especially if consumed in the afternoon or evening. Nicotine in cigarettes can also act as a stimulant. Meanwhile, alcohol can cause you to wake up in the middle of the night while sleeping.
How to Treat Insomnia
Treatment of insomnia can be done through pharmaceutical and non-pharmaceutical methods depending on the cause and condition of the patient. The doctor will choose the best treatment to overcome the patient's insomnia. Treatment methods for insomnia include cognitive behavioral therapy (CBT) or medication.
You can also take the following steps for dealing with insomnia:
- Not smoking
- Not exercising when you want to sleep
- Avoid eating and drinking in large quantities
- Not consuming caffeinated or alcoholic beverages before bedtime
- Avoiding the habit of doing various activities before sleeping in bed, such as watching or using a smartphone
When do I need to see a doctor?
Experiencing insomnia is undoubtedly not good for the health of the body. Therefore, immediately consult a doctor to get further treatment, especially if you experience the following:
- Frequently waking up at night.
- Daily routines are disrupted because the symptoms of insomnia are pretty severe.
- I have been experiencing the abovementioned insomnia for more than four weeks.
- She frequently woke up at night suffering from various other sleep disorders such as sleep apnea or restless legs syndrome.
- You are feeling excessive heartburn that keeps you awake at night.
This is an explanation of insomnia. Don't let this sleep disorder plague you for a long time. Immediately consult a doctor if you experience symptoms as mentioned above, yes!