Insomnia is a frequent sleep disorder that makes it difficult to fall asleep, remain asleep, or force you to wake up too quickly and be unable to sleep again. When you wake up, you may feel exhausted. Insomnia may drain your energy, as well as your brain health, work productivity, and overall quality of life.
Everyone needs different amounts of sleep, but most people need seven to eight hours every night.
Some adults may have short-term insomnia that can last for days or weeks, and some may face long-term (chronic) insomnia that can last for months. With a change in your lifestyle, you can beat the long-term insomnia problem.
What is Long-Term Insomnia?
Chronic insomnia is a form of sleep deprivation that lasts for an extended period of time. It is defined as difficulty sleeping or remaining awake for at least three nights per week for three months or more.
There are several reasons for chronic insomnia. It can be linked to stressful conditions, just as acute insomnia, but it can also be linked to irregular sleep patterns, poor sleep quality, recurring nightmares, mental health illnesses, medications, a sleeping partner, etc.
Chronic insomnia affects persons of all ages and is more common in women.
Does insomnia occur just like that to anybody? Or does your body give you a sign, but you didn’t notice? Let’s check what is the possibilities of chronic insomnia.
Causes of Chronic Insomnia
1. Sleeping in
It may appear like sleeping in longer than usual is the best method to make up for missed sleep.
2. Prescribed Medicines
Prescription drugs used to treat asthma, cancer, heart disease, and depression, among other medical disorders, have been related to insomnia.
3. Consumption of alcohol
Alcohol may help you fall asleep at first, but when it is absorbed by your body, it might wake you amid the night.
4. Late-Night Eating
Late-night snacking can cause problems like indigestion and increased urination, which can keep you up all night. Eat small snacks and foods that can help you sleep.
5. Undetected Sleep Disorders
Common forms of sleep disorders that may be causing persistent insomnia include obstructive/ central sleep apnea or restless legs syndrome.
Chronic insomnia is a sleeping disorder that can happen to anyone. Some simple steps are helpful to improve your sleep.
Steps to Manage Chronic Insomnia
Insomnia can be treated with sleep hygiene, often known as healthy sleeping habits. Here are some suggestions:
1. Get in the habit of going to bed and waking up at the same time every day. Avoid taking naps throughout the day since they may lead you to sleep less soundly at night.
2. Avoid using phones or e-books before going to bed.
3. Avoid coffee, nicotine, and alcohol late at night. Caffeine and nicotine are accelerators that prevent you from sleeping. Alcohol might wake you up in the middle of the night, reducing the quality of sleep.
4. Exercise regularly. Avoid exercising right before sleeping since it may make it difficult to fall asleep. Experts recommend exercising 3 to 4 hours before bedtime.
5. Avoid consuming a large meal late in the day. However, a little snack before bedtime may aid sleep.
6. Create a relaxing environment in your bedroom by keeping it dark, quiet, and not too hot or chilly.
7. Establish a bedtime ritual. Relax and unwind by taking a bath, reading a book, or listening to music.
Insomnia is a common issue. Multiple reasons can cause insomnia in people. But with a lifestyle change, we can overcome this.
If it’s going out of your hand, do consult a wellness expert.