From msn.com
Summary
Trouble falling and/or staying asleep. This can be short term to last for few days to few weeks and for some it can be chronic which lasts for more than a month.
Symptoms:
Symptoms are difficulty in falling and staying asleep at night.
Facts
Treatable by a medical professional
Can usually be self-diagnosed
Doesn't require lab test or imaging
Can last several days or weeks
Family history may increase likelihood
Know More
Transient insomnia - occurs when symptoms last up to three nights.
Acute insomnia - also called short-term insomnia. Symptoms persist for several weeks.
Chronic insomnia - this type lasts for months or sometimes years.
Symptoms
It can be a symptom of some underlying condition. The symptoms include:
Difficulty falling asleep at night
Waking up during the night and being unable to return to sleep
Waking up earlier than desired
Feeling tired after a night's sleep
Daytime fatigue or sleepiness
Irritability, Depression, or anxiety
Poor concentration and focus
Tension headaches (feels like a tight band around head)
Difficulty socializing
Worrying about sleeping
Gastrointestinal symptoms (rare)
Causes
Insomnia usually is caused due to stress, trauma or anxiety. Few short term causes could be due to disruptions in circadian rhythm- biological clock of sleep-wake cycle of the human body, which could be because of:
Working in shifts - If there is irregular change in work timings
Environmental noise
Jet lag - travelling to different time zones might disturb our sleep pattern for one or two days
Moving and sleeping at high altitudes
Psychological issues which causes insomnia includes:
Depression, bipolar disorder, psychotic disorders and anxiety disorders
Medical conditions involving chronic pain
Hormone shifts during menstruation or menopause
Other factors may include:
Snoring noise of the partner
Overactive mind
Pregnancy
Diagnosis
Diagnosis involves physical examination and clinical tests to diagnose any underlying conditions.
Review on sleeping habits, sleepiness, sleep-wake pattern are noted.
To monitor activity during sleep like brain waves, breathing, eye movements, etc.- based on which the treatment is decided.
Treatments
Treatment involves therapies and lifestyle changes.
MEDICATION
Sleeping pills
Can be addictive and should be used carefully.
Common drugs :
Eszopiclone, Zaleplon, ZolpidemHormonal therapy
A supplement which helps to overcome insomnia. Usually given in rare cases.
Common drugs :
MelatoninTHERAPY
Relaxation techniques
Breathing techniques, muscle relaxation technique and yoga can improve the sleep quality.
Complications
If untreated, the condition may lead to
Poor performance in the job or at school.
Slowed reaction time while driving and a higher risk of accidents.
Mental health disorders, such as depression, an anxiety disorder or substance abuse.
Increased risk and severity of long-term diseases or conditions, such as high blood pressure and heart disease.
Prevention
Keep a consistent bedtime and wake time, including weekends
Stay active throughout the day
Keep a check on medications to see if they are contributing to insomnia
Avoid or limit caffeine and alcohol, and don't use nicotine
Avoid large meals and beverages just before bedtime
Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to relaxing music
Questions To Ask Your Doctor
I have other health conditions. How can I manage them together?
Should I go to a sleep clinic?
Nutrition
Foods to eat:
Dairy products such as milk, low-fat yogurt, and cheese
Poultry products such as turkey, chicken
Seafood which includes shrimp, salmon, halibut, tuna, sardines, cod
Variety of nuts and seeds such as flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts
Legumes such as kidney beans, lima beans, black beans split peas, chickpeas
Fruits such as apples, bananas, peaches and avocados
Vegetables such as spinach, broccoli, turnip greens, asparagus, onions, seaweed
Grains such as wheat, rice, barley, corn, oats
Foods to avoid:
Foods and drinks that contain caffeine
Spicy Foods
Alcohol
Foods containing water such as watermelon and celery are natural diuretics, which helps to push water through the body.
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