Insomnia may be a disorder during which you’ve got trouble falling and/or staying asleep.
The condition are often short-term (acute) or can last an extended time (chronic). it’s going to also come and go.
Acute insomnia lasts from 1 night to a couple of weeks. Insomnia is chronic when it happens a minimum of 3 nights every week for 3 months or more.
Types of Insomnia?
There are two sorts of insomnia: primary and secondary.
Primary insomnia: this suggests your sleep problems aren’t linked to the other health condition or problem.
Secondary insomnia: this suggests you’ve got trouble sleeping due to a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication; or substance use (like alcohol).
symptoms of insomnia?
Symptoms of insomnia include:
Sleepiness during the day
Problems with concentration or memory
causes of Insomnia?
Causes of primary insomnia include:
Stress associated with big life events, sort of a job loss or change, the death of a beloved , divorce, or moving
Things around you wish noise, light, or temperature
Changes to your sleep schedule like fatigue , a replacement shift at work, or bad habits you picked up once you had other sleep problems
Causes of secondary insomnia include:
Mental health issues like depression and anxiety
Medications for colds, allergies, depression, high vital sign , and asthma
Pain or discomfort in the dark
Caffeine, tobacco, or alcohol use
Hyperthyroidism and other endocrine problems
Other sleep disorders, like apnea or restless legs syndrome syndrome
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Your doctor will do a physical exam and ask about your medical record and sleep history.
They might tell you to stay a sleep diary for every week or two, keeping track of your sleep patterns and the way you are feeling during the day. they’ll ask your bed partner about what proportion and the way well you’re sleeping. you would possibly even have special tests at a sleep center.
Acute insomnia might not need treatment.
If it’s hard for you to try to to everyday activities because you’re tired, your doctor may prescribe sleeping pills for a brief time. Medicines that employment quickly but briefly can assist you avoid problems like drowsiness subsequent day.
Don’t use over-the-counter sleeping pills for insomnia. they could have side effects, and that they tend to figure less overflow time.
For chronic insomnia, you’ll need treatment for the conditions or health problems that are keeping you awake. Your doctor may additionally suggest behavioral therapy. this will assist you change the items you are doing that make insomnia worse and learn what you’ll do to market sleep.
Good sleep habits, also called sleep hygiene, can assist you beat insomnia. Here are some tips:
Go to sleep at an equivalent time each night, and obtain up at an equivalent time each morning. Try to not take naps during the day, because they’ll cause you to less sleepy in the dark .
Don’t use phones or e-books before bed. Their light can make it harder to nod off .
Avoid caffeine, nicotine, and alcohol late within the day. Caffeine and nicotine are stimulants and may keep you from falling asleep. Alcohol can cause you to awaken within the middle of the night and hurt your sleep quality.
Get regular exercise. Try to not compute on the brink of bedtime, because it’s going to make it hard to nod off . Experts suggest exercising a minimum of 3 to 4 hours before bed.
Don’t eat an important meal late within the day. But a light-weight snack before bedtime may assist you sleep.
Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If light may be a problem, use a sleeping mask. to hide up sounds, try earplugs, a fan, or a noise machine.
Follow a routine to relax before bed. Read a book, hear music, or take a shower .
Don’t use your bed for love or money aside from sleep and sex.
If you cannot nod off and aren’t drowsy, rise up and do something calming, like reading until you are feeling sleepy.
If you tend to lie and worry about things, make a to-do list before you attend bed. this might assist you put your concerns aside for the night.