Do you find yourself struggling to fall asleep at night? Well, it could be insomnia. Nearly 75 million people in the US have chronic sleep disorders. According to research, women have a lifetime risk of insomnia, about 45 percent higher than men. About 42 to 66 percent of older adults have insomnia in the US. This blog discusses insomnia and the ways to overcome it without medications in detail. However, you may also order Ambien online to cure insomnia because it is an effective sleep aid.
What is insomnia?
Insomnia is a common sleeping disorder that can make it hard for an individual to fall asleep or stay asleep or causes one to wake up too early. The person may not be able to go back to sleep. A person with insomnia can still feel tired when he wakes up. Insomnia could sap not only your energy level and mood but may also affect your health, work performance, and overall quality of your life. Over time, the lack of sleep can lead to health issues such as weight gain and hypertension. But lifestyle and behavioral changes can help improve your insomnia.
What are the types of insomnia?
The three main types of insomnia are chronic insomnia, acute insomnia, and transient insomnia.
1. Acute insomnia -
At some point, most adults have acute ( or short-term ) insomnia, which can last for days or weeks. It is usually the result of stress or a traumatic event. Acute insomnia is more common in women than men. This kind of insomnia is also commonly known as adjustment insomnia.
2. Transient insomnia -
Transient insomnia is temporary. It lasts for less than a week. Recent stresses generally cause transient insomnia.
3. Chronic insomnia -
But some people may have chronic (long-term) insomnia that could last for a month or more. Insomnia could be the primary problem, or it might be linked to other medical conditions or drugs. One does not have to put up with sleepless nights. Simple changes in daily habits will often help prevent insomnia, which is discussed further in this blog.
What are the common symptoms of insomnia?
The symptoms of insomnia may include the following -
- Daytime tiredness or sleepiness
- Difficulty falling asleep
- Difficulty staying asleep or waking up several times during the night
- Not feeling rested after a night's sleep
- Ongoing worries regarding sleep, irritability, depression, or anxiety
- Waking up too early
How should you overcome insomnia without medications?
The key to curing insomnia often lies in changing your routine during the daytime and also when you go to bed. These insomnia prevention tips could help.
1. Stick to a sleep schedule -
Keep your bedtime and waketime consistent daily, including on the weekends. Practicing proper sleep hygiene and sleep habits may help you overcome insomnia. It means that one must try to stick to a regular sleep schedule every day. You can set a regular bedtime and a fixed time to wake up so that your body can get into the habit of sleeping during those hours.
2. Stay active -
Regular activity will help promote a good night's sleep. You can schedule your exercise or strenuous activities at least a few hours before your bedtime. One must avoid stimulating activities prior to bedtime.
3. Check your medicines -
If you take medicines regularly, check with the doctor to see if they contribute to your insomnia. Also, you must check the labels of the OTC products to check if they contain caffeine or other stimulants.
4. Avoid or limit naps -
You should avoid napping throughout the day. This way, you will feel more tired when it comes to your nightly bedtime. Naps can make it even more challenging to fall asleep at night. If you can not get by without a nap, try to limit it to no more than 30 mins, and do not nap after 3 p.m.
5. Limit or avoid caffeine and alcohol, and do not use nicotine -
All of these will make it challenging to sleep, and the effects might last for several hours.
6. Do not put up with pain -
If a painful condition bothers you, consult your doctor about options for painkiller drugs that are effective enough to manage your pain while you are sleeping.
7. Avoid huge meals and beverages before bedtime -
A light snack is fine and will help avoid heartburn. Drink less fluid before bedtime so you would not have to urinate as often at night.
8. Make your bedroom comfortable for sleep -
Only use your bedroom for sleep. Keep it quiet and dark and at a comfortable temperature. Hide all the clocks in your bedroom, including your cellphone and wristwatch, so you do not worry about what time it is.
Treatments for insomnia -
CBT -
There are several treatment options for insomnia. Cognitive-behavioral therapy for insomnia, sometimes called CBT, is an effective treatment for sleep disorders. It is usually recommended as the first line of treatment.
CBT, or cognitive behavioral therapy for insomnia treatment, is a structured program that can help one identify and replace behaviors and thoughts that worsen or cause sleep problems with habits that promote sound sleep. CBT for insomnia will help you overcome the underlying cause of your sleep problems. The cognitive part of CBT teaches a person to recognize and change beliefs and thoughts that affect their ability to sleep.
This kind of therapy will help you eliminate or control worries and negative thoughts that keep you awake. The behavioral part of CBT can help you develop good sleep habits and prevent behaviors that keep you from sleeping well at night. You can also order Ambien online to treat your insomnia. Ambien is a drug primarily used for the temporary treatment of sleeping problems. This drug is effective at helping people fall asleep sooner and stay asleep for a longer duration.
Lorazepam -
Lorazepam is another effective drug to treat insomnia. It is a benzodiazepine drug. It is typically used in treating the symptoms of anxiety and other psychiatric disorders. People also commonly use Lorazepam to treat trouble sleeping (or insomnia ). It belongs to the drug class of anxiolytics. It acts by enhancing the activity of specific neurotransmitters (GABA ) in the brain. This drug acts on the nerves and brain (CNS ) to produce a calming effect. This drug begins to work in about 20 to 30 minutes. It reaches full sedating effect after about 1 to 1.5 hours. It will make the user feel calm and physically relaxed as a tranquilizer.
Blog Conclusion -
Insomnia is a common problem that will affect your physical and mental health in many ways. If insomnia severely impacts your life, you can try the methods discussed in this blog to overcome your insomnia. Relaxation techniques, better sleep hygiene, and cognitive behavioral therapy (CBT ) can help you overcome insomnia. You must also elevate your sleeping environment to boost sleep quality. Treating (and reversing ) insomnia is possible. But it would take some time and effort on your part. One must not take insomnia lightly. You can buy Ambien online and use it to enjoy a restful and deep sleep.