Beating Insomnia by Alyssa Sota
Do you struggle falling asleep even if you are tired? Do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a common sleeping disorder that directly impacts your energy, mood, health, and ability to function during the day.
Individuals who suffer from insomnia find it difficult to fall asleep, stay asleep, or both. They don’t feel refreshed when they wake up from sleeping, which can lead to fatigue and other symptoms. It can be short-term (acute) or long-term (chronic).
Acute vs. Chronic Insomnia
Short-term (acute insomnia) can last a long time but it can also come and go with periods of time. It can last from one night to a few weeks. Long-term (chronic insomnia) is when a person has insomnia at least three nights a week for a month or longer.
Causes of Insomnia
• Significant life stress (job loss or change, death of a loved one, divorce, moving)
• Emotional/physical discomfort
• Medications (i.e. meds that treat colds, allergies, depression, high blood pressure and asthma) any other types that may interfere with sleep
• Interferences with normal sleep schedule (ex. switching from a day to nightshift, travel, or time change)
• Chronic stress
• Depression and/or anxiety
• Pain or discomfort at night
Good Tips for Alleviating Insomnia:
– Try to go to sleep at the same time every night and wake up at the same time each morning.
– Keep track of your sleeping patterns and how you feel during the day.
– Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interfere with sleep quality.
– Exercise regularly
– Do not eat heavy meals late in the day
– Eject electronics; TVs, phones, iPads, iPods
– Make your bedroom comfortable (ex. temperature, lighting, noise, comfortable bed)
If you have tried some of these things in the past and they have not worked for you, then it’s best to consult with a physician.
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.