Insomnia 5 Popular Types
Insomnia is a disorder that involves sleep deprivation and it can make it difficult for you to stay asleep, or you may have to wake up early and be unable to get back asleep throughout the night.
People with this disorder have trouble falling or staying asleep and they get up early against their will. Insomnia can be caused by a range of social, psychological, and biological factors.
There are two types of insomnia
Primary Insomnia (Idiopathic Insomnia)
Primary insomnia is not a side effect of any other medical condition. The cause is typically not known (idiopathic).
It can lead to many problems such as severe fatigue throughout the day, eye redness, muscles pain, diabetes, high blood pressure, and a weak immune system.
It lasts throughout a person’s life and often aggravates or improves over months or years. It may be more usual in those who’ve people in the family with this disorder.
This type of insomnia is a direct result of health conditions like pain, cancer, asthma, medications, and some other ailments.
Depression can be a major cause of this. Secondary Insomnia is also a side effect of the use of alcohol, caffeine, nicotine, and tobacco.
Primary and Secondary Insomnia are further categorized into three illustrations for Acute, Transient, Chronic insomnia.
It’s a temporary illness and lasts a maximum of a month. It is usually caused by temporary anxiety or stress such as exams, continuous travel, relocation, death of loved one, deterioration in a marital relationship, severe weather conditions, sudden job loss, etc.
It usually resolves when the stressor no longer exists or the person adjusts to the stress.
Transient or temporary insomnia persists for less than a week. The basic reasons for transient insomnia are:
- moving to a new place
- minor illness
- fight with someone you care
- sleep interruption due to events or holidays
This lasts for one or even more months. About 10% of people suffer from it. The main reasons for this type of insomnia are:
- Long term depression, stress or anxiety
- Medications and stimulants
- Brain stimulating activities right before sleeping such as watching TV or playing games
- Chronic health issues
- Severe pain at night
- Physical idleness
- imperfect sleeping environment
- People between the ages of 18 to 65 need 8-9 hours of sleep. People over 65 need 7-8 hours to sleep.
- About 40% of people fall asleep unintentionally during the day.
- Roughly, 30% of adults sleep less than seven hours per night.
- About 10% of people have long-lasting insomnia.
- Approximately, 30% of adults undergo acute insomnia.
- 40% of people aged 60 or over have trouble sleeping.
- One third of the general population suffers from insomnia.
- About 70% of college and university students get the most sleep.
- 30% of adults don’t get as much sleep as they need.
Insomnia can have a detrimental effect on people’s daily lives and even increase the risk of accidents. Also, the decision-making skills may be affected.
Insomnia in pregnancy
Many expectant women experiencing insomnia beginning in the third trimester. And with a growing baby bump, it’s more difficult than ever to be relaxed in bed.
It can be linked to hormonal changes during pregnancy. Anxiety in the first trimester can force you to get out of bed and you feel nauseous and tired all day long. Also, there is a constant need to urinate which can interfere with sleep.
Steps to avoid insomnia during pregnancy
- Try not to lie down straight during pregnancy as it puts pressure on the back and causes back pain.
- Don’t use the screen before going to bed. Because the eye strain can affect the rhythm of baby’s heart. It’s better to recite a holy rosary or read some book. It’ll provide you a good night’s sleep.
- Take the recommended amount of water but try not to drink water after evening or drink very little water so that you don’t need to urinate frequently at night.
- Have a diet enriched with healthy ingredients that should have high protein levels instead of high carbs, as the protein gradually dissolves and reaches our cells through the blood. In this way the body makes insulin and maintains a smooth balance of hormones.
- Minimize caffeine intake before bed or remove it throughout the day.
- Do light exercise during the day, as it relieves pain in the body. But do any exercise as recommended by the doctor.
Melatonin Hormone (The hormone of darkness)
Our body produces melatonin hormones in response to darkness. It releases out of the pineal gland present in the brain and helps in falling asleep.
Here we’ll share some tips to help our melatonin hormone work accurately.
- Before going to bed, make your room completely dark so that this hormone can work well.
- Get in the habit of getting up early in the morning and do exercise for at least 20 to 30 minutes daily. When we start to get up early and exercise properly, this routine will definitely help our melatonin hormone (sleep hormone) work effectively in our body.
- Furthermore, we need to fix our daily bedtime. No matter how much busy we are, we need to go to bed at a specific time each day. It’ll also regulate the levels of our melatonin hormone, which is a central part of our body’s sleep-wake cycle. When this hormone works properly, our sleep will begin to improve.
- Use magnesium supplements within the range of 200-800 mg every night before sleeping. Magnesium intake will improve your sleep in a very short time. Magnesium stimulates neurotransmitters, which are responsible for relaxing the mind and body. It also regulates melatonin hormone.
How to cure insomnia
If insomnia is due to some medical problems, we should seek medical consultation first so that we can fix our basic medical issues. But if the insomnia is due to stress, depression, or anxiety, the first step is to treat these specific mental disorders. When these mental and physical disorders improve, the sleep cycle will automatically begin to improve as well.
Exercising on a daily basis also improves your sleep patterns but be careful not to exercise too close to bedtime.
Also, sleep hygiene can help you get a good night’s sleep. Here are some rules that we must keep in mind if we want to adopt good sleep habits:
- Only go to bed when you want to sleep. If you need to work on a mobile phone or laptop before going to bed, use a chair or sofa for this purpose.
- People with insomnia should limit their caffeine intake after evening, as caffeine intake makes you alert and vigilant, which disrupts your sleep cycle.
- Ensure that your room is cozy, dark and comfortable.
- Don’t dine too late, especially if the food is heavy and spicy, it may mean that you’re digesting it when it’s time to go to bed. Normally, any meal should be light before bed.
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