Insomnia: Symptoms, causes, prevention

Insomnia is a common sleep disorder that can make it difficult to fall asleep or stay asleep. This may cause you to wake up very early and not be able to fall asleep again. You may still feel tired when you wake up. Insomnia can drain your energy levels and affect your mood. It can also affect your health, work performance, and quality of life.

At some point, many adults have short-term insomnia. This may last for several days or weeks. Short-term insomnia is usually caused by stress or some stressful event. However, some people have long-term insomnia, also known as chronic insomnia. This lasts for three months or more. Insomnia may be the main problem, or it may be related to other medical conditions or medications.

You won’t have to spend sleepless nights. Simple changes to your daily habits can often help.

Symptoms

Symptoms of insomnia may include:

• Having a hard time falling asleep at night.
• Waking up frequently during the night.
• Feeling tired upon waking up
• Feeling irritable, sad, or anxious.
• Having ongoing worries about sleep.

Causes

Long-term insomnia is usually caused by stress, life events or habits that disrupt sleep. While treating the cause of your sleep problem may stop your insomnia, it can sometimes persist for years.

Stress: Concerns about work, school, health, money, or family can keep your mind active at night, making it difficult to sleep.

Poor sleep habits: Poor sleep habits include going to bed and waking up at different times every day, irregular napping, and an uncomfortable sleep environment. Additionally, poor sleep habits include working, eating or watching TV while in bed. Using computers or smartphones, playing video games, or watching TV just before bed can disrupt your sleep cycle.

Overeating late in the evening: Having a light snack before bedtime is okay. But eating too much may make you feel uncomfortable while lying down. Many people also have the problem of heartburn. This happens when stomach acid backs up into the tube that carries food from your mouth to your stomach. This tube is called the oesophagus. Heartburn can keep you awake.

Mental health disorders: Anxiety disorders, such as post-traumatic stress disorder, can disrupt your sleep. Waking up too early can be a sign of depression. Insomnia often occurs with other mental health conditions.

Caffeine, nicotine, and alcohol: Drinks like coffee, tea, and cola contain caffeine, which is a stimulant. Having them in the late afternoon or evening can make it harder to sleep at night. Nicotine, found in tobacco products, is also a stimulant that can disturb sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes you to wake up in the middle of the night.

Prevention

Good sleep habits like these can help prevent insomnia:

• Keep your bedtime and wake-up time the same every day, including weekends.
• Stay active. Regular activity can lead to a good night’s sleep.
• Limit or eliminate caffeine, alcohol, and nicotine intake.
• Don’t eat too much or drink too many fluids before bed.
• Create relaxing bedtime rituals, such as taking a warm bath, reading, or listening to light music.

Remember, prioritizing your sleep health is essential for your overall well-being. By recognizing the symptoms, understanding the causes, and implementing preventive measures, you can work towards achieving a more restful and rejuvenating night’s sleep. Make sleep a priority, and let insomnia become a thing of the past.