How can I stop my insomnia ?

Insomnia:

• Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or experiencing restorative sleep despite adequate opportunity and circumstances.

Types

1. Acute Insomnia: Short-term, often due to stress or changes in environment.
2. Chronic Insomnia: Long-term, occurring at least three nights per week for three months or longer.

Symptoms

• Difficulty falling asleep.
• Waking up frequently during the night.
• Waking up too early and not being able to go back to sleep.
• Daytime fatigue or sleepiness.
• Irritability, depression, or anxiety.
• Poor concentration and memory.

Causes

• Psychological Factors: Stress, anxiety, depression.
• Lifestyle Factors: Irregular sleep schedules, poor sleep habits, excessive use of caffeine or alcohol.
• Medical Conditions: Chronic pain, breathing difficulties, frequent urination, neurological conditions.
• Medications: Some antidepressants, blood pressure medications, and medications for asthma or allergies.
• Environmental Factors: Noise, light, extreme temperatures.

Diagnosis

• Sleep History: Detailed assessment of sleep patterns, habits, and environment.
• Sleep Diary: Record of sleep and wake times over a period.
• Questionnaires: Tools like the Insomnia Severity Index (ISI) to assess the impact of insomnia.
• Polysomnography: Overnight sleep study to monitor sleep stages and identify disorders.

Treatment

1. Cognitive Behavioral Therapy for Insomnia (CBT-I): Effective, non-pharmacological approach involving:
   • Sleep restriction.
   • Stimulus control.
   • Cognitive restructuring.
   • Relaxation techniques.
   • Sleep hygiene education.
2. Medications: Short-term use of sleep tabs (e.g., benzodiazepines, non-benzodiazepine hypnotics, melatonin receptor agonists).
3. Lifestyle and Environmental Changes:
   • Establishing a regular sleep schedule.
   • Creating a restful sleeping environment.
   • Limiting caffeine and alcohol intake.
   • Exercising regularly but not too close to bedtime.

Prevention

• Maintain a consistent sleep schedule.
• Create a comfortable sleep environment.
• Limit exposure to screens before bedtime.
• Practice relaxation techniques.

Impact

• Health: Increased risk of chronic conditions such as cardiovascular disease, diabetes, and obesity.
• Mental Health: Higher incidence of anxiety, depression, and mood disorders.
• Performance: Impaired cognitive function, reduced productivity, and higher accident rates.

Insomnia is a prevalent condition that can significantly impact quality of life, but it is often manageable through lifestyle changes, therapy, and, when necessary, medication.