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.
Insomnia can lead to more complex and chronic problems such as depression, chronic stress, as well as physical illnesses including chronic fatigue, high blood pressure, and congestive heart failure. The combination of Cognitive Behavioural Therapy (CBT) and hypnotherapy is an effective treatment that will help you improve your sleep hygiene and overcome insomnia for good. Take care of yourself today, for the better sleep every night and better health in the long-term. Get in touch.