Do You Have Insomnia And How Do You Beat It
How Do You Know If You Have Insomnia And How Do You Beat It
Everyone has experienced trouble sleeping. Perhaps not all the time because we are all different. It’s quite normal and can be caused by a variety of reasons including stress, partner snoring or other factors.
However if you have trouble sleeping on a regular basis then there is a good chance you have an official sleep disorder especially if it transfers into your normal daily life routine.
What many don’t realize is that Sleep Disorders have a habit of causing more than just sleepiness.
A lack of solid sleep can impact negatively in a number ways:
- energy levels
- emotional balance
- family relationships
Symptoms and Signs of Sleep Disorders
It is not difficult to identify if your sleeping problems can actually be classified as a sleep disorder.
If you are experiencing some of the following effects on a regular basis then you may very well have a sleep disorder.
Do you at times;
- feel sleepy during the day?
- feel irritable during the day?
- experience problems staying awake if you are sitting still, reading or watching TV?
- feel very tired or even nod off when you are driving?
- find it difficult to concentrate?
- hear other people tell you you look tired?
- react slowly to most things during the day?
- have difficulty trying to control your emotions?
- feel like taking a nap most days?
- need a cup of coffee or any caffeinated drink to keep yourself moving?
If your answers are “YES” to some of the above questions, then you may very well have a sleep disorder.
The Most Common Sleep Disorder
The inability to fall asleep and remain asleep is the most common type of sleep disorder. It deprives sufferers of the ability to rise from bed feeling rested and refreshed.
Typically it is more often symptomatic of underlying problems including:
- underlying negative health problem
- lifestyle choices
- lack of exercise
- jet lag
- the volume of coffee [caffeine] consumed
The most common signs and symptoms of insomnia generally include:
- Trouble falling to sleep at night and/or returning to sleep when you wake up during the night
- Experiencing frequent wakings during the night
- Your normal sleep patterns feel fragmented, light or exhausting
- You regularly need something like supplements, nightcap or even sleeping pills in order to get to sleep plus experience low energy and even sleepiness during the day
- Typically most Insomniacs will experience reduced levels of energy, mood swings, and a reduced ability to function normally during the day.
Under normal circumstance many cases of insomnia are cured simply with lifestyle changes, without the need to turn to sleep specialists or worse, depending on prescription drugs of some kind.
How Do You Beat Insomnia
The key is to improve general daytime habits and sleep hygiene. To successfully tackle Insomnia you will need a more consistent sleep routine and as a direct result sleep habits will then translate into far better sleep over the long term.
Normal sleep problems including Insomnia can be successfully controlled with improved lifestyle changes and sleep hygiene.
These changes may include exercising regularly, eating earlier in the evening, reduce caffeine intake before bedtime, and trying to manage any stress you are experiencing more effectively.
The best thing to do is to keep a pre-sleep diary and experiment. Use this diary to monitor progress and switch things around to see what effect they have on your sleep patterns.
Try some of these simple routines:
- Maintain a regular sleep schedule – go to bed and rising at the same time each day, even weekends when you start out.
- Allocate sufficient time for sleep. Most of us require a minimum of seven or eight hours every night to be able to function and feel productive.
- Ensure your bedroom is cool, dark and quiet. Make sure you even cover electrical displays like phones and clock radios. Try to use block-out or heavy curtains or shades to totally block window light. If the light reduction is an issue for you then try a sleep mask.
- It is recommended you turn off computers, televisions, smartphones, iPad’s at least 2-3 hours before bedtime. Light from these particular screens are known to stimulate the brain, plus suppresses our production of melatonin which in turn interferes with our body’s internal clock.
If you continue to experience sleeping problems despite the self-help you have tried, you can then turn to sleep specialists. These specialist are trained in sleep medicine.
A joint effort should be able to identify your particular underlying causes then build a plan to improve and control your sleep quality.
I have written about another Sleep Disorder called Sleep Apnea. It’s worth a read and has direct links to snoring.