Various medications can also help alleviate insomnia and help restore a regular sleep schedule.Cognitive behavioural therapy, which is specialised therapy for sleep as a whole, can help alleviate anxiety related to insomnia.Lifestyle changes: having good sleeping habits can help alleviate acute (short-term) insomnia.Treating insomnia can be approached in a number of ways:
For example when insomnia is a symptom or side effect of another problem, it's important to treat the underlying issue. In order to treat insomnia, the first thing to know is the type of insomnia, and what is causing it. If the insomniac still cannot fall asleep, it is preferable to get out of bed and wait for sleep, rather than staying in bed.
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There is no point in trying to fall asleep when you are stimulated or full of energy, so relaxation measures can be helpful. The most important thing is for the person to relax before bed.
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Ritual: Following a series of steps before bedtime, such as putting on pyjamas, brushing teeth, brushing hair, or taking a bath, can signal to the body that bedtime is approaching.Exercise: Exercising throughout the day can cause beneficial fatigue, but you should avoid exercising in the late afternoon.Stimulating drinks such as coffee or caffeinated tea should not be consumed in the afternoon, as a general rule, and insomniacs should try to avoid them. Diet: it isn' t recommended to go to bed hungry or on an overly full stomach.Napping: a person with insomnia is not advised to take naps during the day, as this will aggravate their nocturnal insomnia.Wake up time: be aware that the time we get up determines the time we will fall asleep later on.This is why it is important to try to go to sleep at more or less the same time every day because if you go to bed earlier, the body does not recognise that your 'bedtime' has arrived, and it will prove challenging to fall asleep. Bedtime: sleep follows a rhythm, which if we break it, can cause sleep disturbances.To avoid insomnia, it is important to have good sleep hygiene: Keep in mind that not everyone who has trouble sleeping has insomnia. An uncomfortable sleeping environment (e.g.
A physical exam to rule out other medical problems that can cause insomnia.Sleep history (details about sleeping habits).To diagnose insomnia, your specialist will take the following into account: These symptoms occur despite having the opportunity to sleep. Feel irritable and tired during the day.Some substances like caffeine, tobacco, and alcohol can also be a cause. Long-term stress, emotional distress, travel and shift work can be factors. It is not often that there are cases of primary chronic insomnia. Most cases of chronic insomnia are secondary, meaning that chronic insomnia is the symptom or side effect of another problem, such as certain medical problems, medications, and other sleep disorders. Long-term or chronic insomnia can last a month or more.It's a fairly common type of insomnia and the most typical causes include stress at work, family pressures or a traumatic event. Acute or short-term insomnia, which usually lasts for a number of days, weeks or up to six months.Insomnia can occur at bedtime, at night or in the morning before waking. This lack of rest prevents the body from recovering at night and as a consequence can cause daytime sleepiness, low concentration and an inability to feel active during the day.
Insomnia is one of the most common sleep disorders and is defined as the inability to fall asleep or stay asleep, despite having the opportunity to sleep.
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