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Insomnia is a sleep disorder that makes it hard for a person to fall asleep, stay asleep or both. Insomniacs awaken feeling unrefreshed, which takes a toll on their ability to function during the day. insomnia can not only drain one’s energy level, but It also affects health, work performance, mood, and quality of life.
Symptoms of insomnia
• Difficulty in falling asleep
• Waking up often during the night and having trouble going back to sleep
• Waking up too early in the morning
• Feeling tired upon waking
Insomnia is caused by stress, emotional or physical discomfort, environmental factors, medications (cold, allergies or BP) or illness (arthritis, back problems, etc)
Good sleep habits can beat insomnia
• Try to steep at the same time and get up at the same time every day. Avoid taking naps during the day.
• Avoid taking caffeine, nicotine, and alcohol before bedtime; they are stimulants and prevent people from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
• Exercise regularly. Try not to exercise close to bedtime, because it stimulates the body and makes it hard to fall asleep. Experts suggest not exercising at least 3-4 hours before bedtime.
• Avoid large meals and beverages light meats help sleep better.
• Make the bedroom comfortable. Be sure that it is dark, quiet, not too warm or too cold. Its light is a problem, use a sleeping mask. If noise is a problem, try using earplugs.
• Follow a routine that helps to relax, before sleep. Read a book, listen to music, or have a bath.
• If sleep is elusive get-up and read or do something that is not very stimulating.
• Don’t strain the eyes before bedtime; avoid reading from a backlit device (such as an iPad).
• increase exposure to sunlight during the day. Spend time in the sunlight, remove sunglasses when It’s safe, and keep the curtains open.
• Limit artificial light at night. To boost melatonin production, use low-wattage bulbs, cover windows, and electrical displays In the bedroom, and turn off the television, the smartphone, and computer screens at least one hour before bed.