What is Insomnia?
Insomnia is a sleep disorder, where a person has trouble to fall asleep or staying asleep. Insomnia may occur independently or as a result of another issues. Common causes of insomnia are stress, anxiety, chronic pain, menopause, and uncomfortable atmosphere of the bedroom.
Notice your sleep patterns, symptoms of insomnia may include:
- Finding it difficult to fall asleep
- Waking up several times during the night
- Waking up in the middle of the night and unable to return to sleep
- Not feeling refreshed after waking up
- Feeling tired and sleepy during the day
- Trouble concentrating and focusing
- Being irritable
- Depressed mood
What can I do to help with insomnia?
Although sleeping pills may help in short-term, they have numerous side effects and cannot be used for a long-term treatment. What you can do to make your sleep better is changing your life-style. For example:
- Go to bed and wake up the same time every day
- Relax for at least one hour before bed (e.g. taking a warm bath, reading a calming book, listening to relaxing music)
- Create comfortable atmosphere for your bedroom (e.g. dark, quiet, comfortable temperature)
- Exercise regularly during the day (preferably not within 3 hours before bedtime)
- Only eat light meal in the evening, avoid big and heavy meal
- Reduce caffeine, nicotine, and alcohol consumption
- Limit your screen time before bed
Check this article for more tips about how to sleep soundly at night.