Sleep disorders-insomnia

Sleep disorders: Insomnia

Insomnia is the most common sleep disorder. It is the feeling that one is not sleeping well, whether for a single night or over a longer period. Those who suffer from insomnia either sleep very little or have great difficulty falling asleep. It can take them 30 to 40 minutes to fall asleep, and they often wake up during the night or very early in the morning without being able to fall back asleep.

Insomnia can be either short-term or long-term, depending on its duration. Short-term insomnia (lasting up to three weeks) is often linked to stress, nervousness, or mental overexcitement. Common causes include worries about money or health, the death of a loved one, marital problems, boredom, and social isolation. Long-term insomnia is usually related to health problems such as heart disease, arthritis, diabetes, epilepsy, ulcers, or depression. It can also be associated with substance abuse (drugs, alcohol, excessive caffeine intake) or overuse of sleeping pills.

Since insomnia is a complex disorder, there are no simple, universal solutions. However, specialists agree on a few key first steps that can help improve sleep:

What should be encouraged

• Regular Exercise
  Physical activity during the day, especially in the morning or afternoon, promotes better sleep. However, exercising right before bedtime can stimulate the body and delay sleep.

• Light Eating Before Bedtime
  If hunger keeps you awake, a small, light meal can help you fall asleep. Heavy meals, however, should be avoided. A classic remedy, a glass of warm milk, can also be effective for those who tolerate it well.

• Keeping a Regular Sleep Schedule
  Going to bed and waking up at the same time every day helps regulate your internal clock. It’s important to go to bed only when you feel tired and to get up at the same time each morning, no matter how much you slept.

What should be avoided

• Napping During the Day
  Short daytime naps can disrupt nighttime sleep. Therefore, they should not be used to compensate for poor nighttime sleep. However, elderly individuals may benefit from brief naps, as they can improve nighttime rest.

• Alcohol Consumption Before Bed
  Alcohol can make falling asleep seem easier, but it tends to disrupt the second half of the night's sleep, leading to fragmented and poor-quality sleep.