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Insomnia is a commonsleep disorderthat affects millions of Americans.
Studies estimate that between 10% to 30% or more of the worldwide population experiences insomnia.
Plus, the effects of chronic sleep loss are accumulative.
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Sleep logs are often a helpful tool in both diagnosis and treatment.
Insomnia means not getting sleep despite having the time and intention to do so.
Interestingly, research also shows that people with insomnia often get more sleep than they think they do.
Research indicates insomnia is often suffered in silence.
In fact, researchers estimate that up to 80% of cases are undiagnosed.
This is why talking to your doctor and getting diagnosed with insomnia is so important.
This sleep condition is impacted by (and impacts) a large number of other conditions as well.
However, there are some common causes and contributing factors that many people with insomnia share.
Insomnia means having the time and intent for sleep that doesn’t come.
Plus, different experts may use different terms to define these types of insomnia.
Short-term Insomnia may come and go as people deal with the ups and downs of life.
Chronic Insomnia
Chronic insomnia (also called long-term insomnia) is long-term difficulty with sleep.
Another common pop in of insomnia is persistently waking up with nightmares.
Sleep related movement disorder is another disorder linked to insomnia, which results in frequent movements that inhibit sleep.
These include bruxism (teeth grinding), restless leg syndrome, and leg cramps or jolts.
Your doctor will work with you to tailor a treatment plan to your specific needs.
Sometimes, adjustments to sleep position or using extra pillows for support can help.
Addressing any pregnancy-related anxiety or complications can also improve your ability to get a good night’s rest.
Calming Techniques
A calm mind and body begets restful sleep.
It’s also important to avoid daytime napping, as naps can interfere with nighttime sleep.
A Healthy Sleep Space
verify your bedroom is conducive to sleep.
Ideally, you will want to create a clutter-free, dark, quiet, slightly cool space to sleep.
Additionally, if possible, keep the TV, computer, and work desk out of your room.
Establish a Set Routine
Sticking to a reliable sleep routine helps encourage sleep as well.
A healthy bedtime routine includes following the same pattern prior to going to bed each night.
Anyactivities that you find calming, centering, and/or restorative will work.
Monitor Your Meals and Drinks
Eating regular, healthy meals can facilitate healthy sleep.
Review Your Medications
As noted above, certain medications may interfere with sleep.
CBT-I is often used for those with long-term, untreated insomnia and can have excellent results.
The drawbacks of using medications include possible side effects, dependence, and eventual tolerance.
(See calming techniques above.)
Your Personal Sleep Needs
It’s important to tune into your own sleep needs.
Explore thenumerous sleep apps(such asCalm) or podcasts out there, which may help you fall asleep.
How Many Hours Are Best?
Around seven to eight hours is optimal.
There are always more ways to address your insomnia and help you get the rest you need.
Be kind and patient with yourself.
Insomnia is not your fault and cannot simply be willed away.
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