In simple words, insomnia is the inability to get the desired amount of sleep which will make you feel rested and refreshed in the morning. Different people require different amounts of sleep.
So insomnia is not defined by the number of hours you sleep rather it is defined by the quality of your sleep or how refreshed you feel after sleeping. Insomnia can affect the quality of our life as well as how a person feels during daytime.
Types of insomnia
In broader line insomnia can be classified into two types. Primary insomnia, which means a person is having problem in sleeping that is not directly related with any other health complications.
Secondary insomnia, it is actually associated with something else. If a person is having sleep problems due to health complications like asthma, arthritis, cancer or pain then it is treated as secondary insomnia.
Reasons behind insomnia
There may be several reasons behind insomnia. If someone takes so much stress in life, disturbed by illness or environmental factors like high temperatures, light or noise then he or she may develop insomnia. Interference in normal sleep schedule may also be a reason behind insomnia.
Treatment is at your will!
Make your bedroom quiet and dark when it is time to sleep. Light, sound or heat may interfere your sleep. You should adhere to a regular sleep schedule.
This will keep your biological clock active. Even in weekends try to get to the bed and get off the bed at the same time.
Taking naps every now and then in day time will make it difficult for you to sleep at night. Take a short nap for only half an hour only if it distracts your work and complete the nap before 3pm.
Before going to bed at night try to cool down your brain. Avoid all types of stimulating activities like vigorous exercise, arguments, TV, laptop, mobile or video game use. You can instead do some quiet activities like reading books or listening to soft music.
Too much caffeine will keep our brain agitated. So try not to consume caffeinated beverages at least 5-6 hours before going to bed. Besides, stay away from alcohol especially in the evening; alcohol may make you feel sleepy but it actually hampers the quality of your sleep.
Human brain controls the sleep-wake cycle by secreting the hormone melatonin. Melatonin secretion is mostly controlled by light exposure. Low natural light at day time or artificial bright light at night can suppress the secretion of the hormone and make it harder to sleep.
So arrange for adequate lights in your living place during day time. Take breaks in sunlight, open blinds and curtains and take off sunglasses when it is safe out there. At night, use low-wattage bulbs and stay away from bright lights like TV, smartphone or computer screens at least an hour before going to bed.
Medication
Although medication is not a wise option to choose but sometimes medication can be an effective short term solution. Don’t ever take insomnia medication for longer period because these medications are addictive and have side-effects.
Some hypnotic medications can be temazepam and zopiclone. While taking hypnotics, be sure you are not driving, operating machinery or working at heights if you still feel sleepy in the morning.
Promethazine is a sedative type of medicine that is available from your pharmacist even without a prescription. If you age more than 50, your physician can prescribe you hormone therapy like melatonin hormone for 12-13 weeks.
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