According to the CDC, adults should get 7-9 hours of sleep each night. However, according to research, 25% of Americans have insomnia every year. 75% of the population has only short-term insomnia. Some people don’t realize they have insomnia as they aren’t familiar with the symptoms.
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Insomnia can be described as difficulty falling asleep or staying asleep. Most insomnia sufferers will wake up early. Chronic insomnia lasts up to three weeks and is usually experienced for at least three nights per night. Here are some tips on how to treat insomnia.
Insomnia: Causes Insomnia can be described as difficulty falling asleep or staying asleep. Most insomnia sufferers will wake up early. Chronic insomnia lasts up to three weeks and is usually experienced for at least three nights per night. Here are some tips on how to treat insomnia.
There are two types: primary and secondary insomnia. Secondary insomnia can be linked to an underlying condition, while primary insomnia does not have an underlying cause. Here are some common causes of insomnia in all forms.
This is due to the following:
- Changes in the environment
- Excessive light, temperature, or noise
- Mattresses or beds that are uncomfortable
- Relationship problems
- Psychological trauma
- Jet lag
- You can keep your brain stimulated by exercising or watching TV before bed.
It is common to do this:
- Incontinence can be caused by back problems or arthritis.
- Substance abuse
- Depression and anxiety are two psychological issues caused by depression or debilitating anxiousness.
- Other sleep disorders include restless leg syndrome, sleep apnea, and sleep apnea.
- Use of antihypertensives, hormone drugs, and anti-seizure medications for long-term use
- Sinusitis or nasal blockage
- Neurological problems such as Parkinson’s
The following are other causes of insomnia:
- As you age, your sleep satisfaction may decrease as you get older
- Behavior problems in childhood
- Acid reflux, nocturia, and disturbed breathing during pregnancy
- Excessive alcohol, tobacco, or caffeine use
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Management Options for Insomnia
After listening to your medical history and sleeping patterns, a doctor will diagnose you with insomnia. The doctor will then conduct a physical exam to rule out other conditions. A doctor might ask you to keep your sleep log and take special tests at a local sleep center. Here are some management options your doctor might recommend if you have been diagnosed with insomnia.
- Cognitive-Behavioral Therapy CBT
Cognitive behavioral therapy is recommended by the ACP (American College of Physicians) as the first-line treatment for adults who have chronic insomnia. The fear and anxiety associated with insomnia are significant causes of insomnia. It makes it difficult to fall asleep or stay asleep. CBT can help you manage these anxieties and calm down your mind so that you can fall asleep.
- Sleep Hygiene Training
A specialist will assist you in identifying the causes of your insomnia. These disruptive behaviors will be addressed during the training. These are some of the possible changes in sleep hygiene training:
- Avoid caffeine and sugary and spicy foods, and do not exercise before bed.
- Reduce the time you spend in bed, whether sleeping or watching TV.
- Establish a bedtime routine.
- Avoiding daytime naps.
- It would help to keep your bedroom cool and warm while keeping the bed comfortable.
Sometimes, medication may be necessary to manage your sleep problems. An antihistamine such as Benadryl is a common over-the-counter medicine that can be used to manage insomnia. These medications can cause insomnia as a side effect and have a wide range of side effects. They should only be taken with consulting a professional. The following prescription drugs are used to treat insomnia:
- Benzodiazepines such as diazepam and triazolam.
Tolerance can be caused by many medications that are used to treat insomnia. Patience is when the medicine has a decreased effect after being used for a prolonged period of time. This is why drugs are often combined with other treatments.
- Supplements with Melatonin
Your body produces melatonin during sleep. Melatonin supplements can now be prescribed to help you fall asleep. Although some indications suggest that supplements may reduce the time taken to fall asleep, their safety profile for long-term use is unclear.
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You should not take insomnia lightly. If left untreated, insomnia can lead to mood swings, anxiety, daytime fatigue, mood changes, mood changes, anxiety, irritability, and mood swings. Hopefully, this information has helped you to understand the causes of insomnia and how to manage it. Now you can make informed decisions about managing your insomnia. However, trained professionals should handle the management.