You’re not alone if you spend sleepless nights scrolling through your Facebook feed or watching one “just one more episode” of your favourite Netflix show.
In the US, between 50 and 70 million adults suffer from sleep disorders, according to the National Sleep Foundation. Of those, insomnia is the most common.
Insomnia can be fleeting, but it can also become a chronic problem. If you’ve been dealing with insomnia for more than a month, it’s time to get help.
In this article, we’ll cover the different types of insomnia, what causes it, and how to get rid of it. Keep reading!
Sleepless nights are common among most people. But when that occasional sleepless night turns into nights of lying awake staring at the ceiling, that’s when you know you’ve got a problem.
A sleep disorder in which it is difficult to fall and stay asleep is insomnia.
Insomnia is more than just an acute case of sleeplessness; it’s a chronic condition that can last for weeks, months, or even years.
According to the Mayo Clinic, people with insomnia struggle with one or more of the following symptoms:
• Difficulty falling asleep
• Waking up frequently during the night
• Waking up too early in the morning
• Unrestful sleep
• Feeling tired upon waking
These symptoms can have a major impact on your life; research has shown that people with chronic insomnia are more likely to be depressed, anxious, and suffering from other mental health conditions.
They’re also more likely to get into car accidents, catch colds and other illnesses more often, and have trouble concentrating during the day. As you can see, insomnia is not to be taken lightly.
Sleep disorders have a variety of causes and symptoms, each with its own characteristics. First, determine what type of insomnia you’re experiencing so you can find an effective remedy.
Primary insomnia refers to sleeplessness that isn’t caused by another health condition or any external factors.
Insomnia of this type is often caused by psychological problems like stress, anxiety, or depression.
The difficulty of falling asleep or staying asleep is a hallmark of primary insomnia.
As a result, they may feel tired during the day and have trouble concentrating or focusing on tasks. Primary insomnia can be short-term (acute) or long-lasting (chronic).
Secondary insomnia occurs when sleeplessness is caused by another health condition, such as allergies, headaches, heart disease, or thyroid problems.
Other external factors that can lead to secondary insomnia include medications, shift work, substance abuse, and jet lag.
People with secondary insomnia often experience similar symptoms to those with primary insomnia, such as difficulty falling asleep or staying asleep and daytime fatigue.
So What Causes insomnia?
- Stress and anxiety.
This is perhaps the most common cause of insomnia. When we’re stressed or anxious, our bodies produce cortisol, the “stress hormone.” Cortisol keeps us alert and makes it difficult to fall asleep. Moreover, anxiety can cause racing thoughts that make it hard to quiet our minds enough to drift off to sleep.
Like stress and anxiety, depression can also lead to an increase in cortisol levels. Depression can also cause changes in our sleep patterns, making it harder to fall asleep and stay asleep through the night. In addition, people who are depressed may not feel like they have the energy to get out of bed in the morning, which can lead to oversleeping and further disrupt their sleep cycle.
After consuming caffeine, your system can remain stimulated for up to six hours. As a result, caffeine should be avoided late in the day if you suffer from insomnia. Despite not drinking coffee, soda, energy drinks, chocolate, and some over-the-counter medications contain hidden sources of caffeine.
Nicotine is another stimulant that can keep you up at night. It may help you sleep better if you quit smoking cigarettes, cigars, or using tobacco in any form.
- Screen time before bed.
The bright light emitted by screens (computers, TVs, smartphones) can signal our brains to stay awake. Additionally, the mentally stimulating content we often consume on these devices (like work emails or social media) can make it hard to relax and fall asleep when we finally do turn off the screens and climb into bed.
Treatment of Insomnia
Cognitive Behavioral Therapy (CBT)
For individuals with chronic insomnia, the American College of Physicians (ACP) suggests CBT as first-line therapy.
You can acquire particular methods to deal with insomnia with the assistance of an online or in-person therapist, including:
- Stimulus management.
This method encourages you to get out of bed and engage in a peaceful activity before you feel drowsy in order to reduce the amount of time you spend laying awake and stressing about going to sleep.
- Restriction of sleep.
It can help you get more rest by initially limiting the amount of time you spend in bed and then gradually increasing it.
- Dazzling light therapy.
According of whether you have more problems getting to sleep or staying asleep, this strategy entails being exposed to bright light in the morning or evening.
In order to address habits keeping you from getting enough good sleep, your therapist may also give you advice on relaxation techniques and sleep hygiene measures. They might advise you to stay away from:
1. Drinking caffeinated drinks right before sleeping
2. Eating a lot, hefty meals, or spicy food just before bed
3. Getting vigorous activity just before bed
4. Using the bed for purposes other than sex or sleep
A therapist can also assist in identifying underlying mental health concerns that are causing your symptoms to worsen or are causing your sleeplessness. Taking care of these causes and contributors can greatly aid in reducing insomnia.
There are a few medications that can be prescribed to help with insomnia, but they should only be used short-term (for two to four weeks) and under a doctor’s care. These medications can have side effects and are not recommended for long-term use.
There are several benzodiazepine sedatives that can help induce sleep, including triazolam (Halcion), estazolam, lorazepam (Ativan), temazepam (Restoril), flurazepam, and quazepam (Doral).
Non-benzodiazepine sedatives including zolpidem (Ambien, Intermezzo), and eszopiclone (Lunesta), With continued usage, these medications could become addictive, though.
Additionally, combining them with alcohol or other medicines that depress the central nervous system might be harmful.
They can make you sleepy in the morning, but non-benzodiazepines typically have milder adverse effects.
The active component of Ambien, Zolpimist, a prescription oral spray, is used to cure insomnia for a brief period of time.
- Orexin receptor antagonists
It includes the drugs Belsomra (suvorexant) and daridorexant (Quviviq). Chemicals called orexins are important for maintaining wakefulness and controlling the sleep-wake cycle. These drugs change how orexin functions in the brain.
The insomnia drug Ramelteon (Rozerem) functions differently from other sedative drugs. It is less prone to be addicted or making you sleepy in the morning.
BUY ROZEREM ONLINE NOW!
For a number of reasons, some of which are connected to the efficiency and expense of the medication itself, online purchases of ROZEREM are advised. However, you will gain from being able to purchase these products safely and lawfully as well. Here is a list of the main benefits that will influence your decision to buy ROZEREM online.
- A cheaper price is available for the product.
- There is no need to see a doctor as the online store will provide you with Rozerem without a prescription.
- When you buy ROZEREM online, you can also order it in bulk. This means that you can get discounts when you purchase multiple bottles of Rozerem. This is beneficial if you plan on taking Rozerem for an extended period of time or if you want to stock up in case the price of Rozerem goes up in the future.
Without a Prescription, Purchase Your Medicine
Don’t worry if you don’t have a prescription for benzodiazepine. The medication you require is still available if you purchase it online. To avoid the necessity for a doctor’s visit, we will provide you with Benzodiazepine without a prescription.
How to improve your sleep?
1. Follow a routine
You may not feel like going to bed at 10 p.m. every night when you’re suffering from insomnia, but going to bed at the same time every night is imperative to beating it.
Every day of the week, including weekends, stay at the same bedtime and wake-up time. “It may be hard to stick to at first, but it’s important to train your body to sleep at certain times,” says Christopher Winter, MD, medical director of the Martha Jefferson Sleep Medicine Center in Charlottesville, Virginia.
2. Make your bedroom a sleep sanctuary
If your bedroom is full of distractions — a TV, piles of laundry, photos of loved ones — it will be harder for your brain to shut down at night so you can fall asleep. To create a restful environment, keep gadgets out of the bedroom (or at least turn them off an hour before bedtime), wash sheets and blankets regularly in lavender-scented detergent (the scent has been shown to promote relaxation), and add some blackout curtains so light won’t disturb you during slumber.
3. Keep worried in check
Anxiety about falling asleep is one of the main reasons people toss and turn at night instead of dozing off quickly.
If you find yourself feeling stressed about not being able to drift off quickly enough, remind yourself that everyone has trouble sleeping from time to time and that it’s not the end of the world if you don’t drift off immediately (in fact, according to research published in JAMA Internal Medicine, people who spend less time in bed asleep don’t seem to be any worse off during the day than those who spend more time in bed).
Getting out of bed and reading or listening to calm music for 20 minutes can help take your mind off anxious thoughts so you’re more likely to fall asleep when you return to bed later on.
If you’re struggling with sleeplessness, it’s important to see your doctor to rule out any underlying health conditions that could be causing your symptoms.
Once any underlying issues have been addressed, there are a number of effective treatments for chronic primary and secondary insomnia available.
If you try a few treatments out, you’re likely to find one that works for you and enjoy a restful night’s sleep!