Insomnia- sleeplessness
Insomnia or sleeplessness is a common problem in all
ages, in which it hard for you to fall asleep or stay asleep. According to some
research, The more optimistic we are, the better we get to sleep.
Near about 50 percent of adults experience occasional insomnia and 10 percent report having chronic insomnia. It causes daytime sleepiness and not feeling freshness when you wake up.
Near about 50 percent of adults experience occasional insomnia and 10 percent report having chronic insomnia. It causes daytime sleepiness and not feeling freshness when you wake up.
Stress, certain medical and mental health, and menopause is a common cause of insomnia or sleeplessness.
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| Insomnia Hopeful People Are Not Suffering. |
Some of the questions are solved here
- What causes sleepless nights?
- How can I avoid sleepless nights?
- What is the best treatment for insomnia?
- Can insomnia go away?
- What is the main cause of insomnia?
- How can I stop my insomnia?
- What are the 3 types of insomnia?
- Can you die from insomnia?
Indian Prime Minister Narendra Modi is said to work 20 hours a day.
"I have very little sleep. All my doctor friends consistently advise me
that I should increase my sleeping. I should sleep for a minimum of 5 to 6
hours. But I have become so workaholic and it has become my habit for many
years that I hardly sleep for 3.5 hours. But it is very sound sleep. I go to
bed and within 30 seconds I fall asleep," PM Modi said during an interview
in 2011.
Former US president Barack Obama once said in a talk show, "I'll
stay up until like 2 o'clock at night, reading briefings and doing work."
Both leaders are not affected by insomnia or sleeplessness. Now compare your sleep time and daily work with these two top leaders.
The reason behind that is the quality of sleep which affects your mental and
physical health, including your productivity, energy level, emotional balance,
brain and heart functions, the immune system, vitality, and even your weight.
Avoid insomnia or sleeplessness
What are the benefits of quality/ deep sleep?
In the brain, glucose metabolism increases during deep sleep. supporting
overall learning, long-term memory, and short-term.
Restore your energy.
Faster your cell regeneration which promotes growth.
More blood supply to muscles
Strengthen your immune system
Repair of tissues and bones
What will happen if you don't get enough deep sleep?
Without enough sleep, the brain can’t convert information into memory.
If you don't get enough sleep you will suffer from various diseases such
as Heart Disease, Diabetes, Alzheimer’s disease, Depression, and Stroke.
The deep sleep is also associated with certain disorders, like
Bedwetting, Sleepwalking, Sleep Eating, Night Terrors.
How much sleep do you need to avoid Insomnia?
You spend about 75 % of your night in non-REM sleep and 25 % in REM
sleep.
This is observed that there are decreases in deep sleep with age. The
age group of 20 to 40, may get two hours of deep sleep each night. Between 40
to 60, it is for one hour and after the age of 60, people may get a half-hour of
deep sleep or none.
Younger people may need more deep sleep because it promotes the growth
and development of the body. Older people also need deep sleep.
Average Sleep Needs by Age
Some research shows the following results in the case of insomnia.
Age
Hours
Needed
Newborn to 3 months old 14 – 17
hrs
4 to 11 months old 12 – 15
hrs
1 to 2 years old
11 – 14 hrs
3 to 5 years old
10 – 13
hrs
6 to 13 years
old
9 – 11 hrs
14 to 17 years
old
8 – 10 hrs
Young adults (18 to 25 years old) 7 – 9 hrs
Adults (26 to 64 years old) 7 – 9
hrs
Older adults (65+) 7
– 8 hrs
Source: National Sleep Foundation
What Are REM and Non-REM Sleep?
There are two types of sleep, one is REM and the other is NON-REM.
What Is REM Sleep?
REM means rapid eye movement. It takes 80 to 90 minutes to reach REM
sleep.
The REM starts with the first stage of 10 minutes. Thereafter the REM
stages increase and completed with the last stage of one hour.
Within REM sleep your heart rate and breathing quicken, muscles in your
arms and legs are losing all séances and you can have vivid and bizarre dreams
during REM sleep.
Babies can spend about 50% of their sleep in the REM stage while adults
spend only 20%.
What Happens During Non-REM Sleep?
There are three phases of non-REM sleep.
1) It's easy to wake up you if someone disturbs you but eyes are closed
for some time.
2) Your body temperature drops and slows down your heart rate. Now your
body is getting ready for deep sleep.
3) This is the stage of deep sleep. It's harder to wake up you, and if
it happens you would feel uneasy.
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| Insomnia- sleeplessness |
Insomnia Common Causes
According to various researches, these are some results mentioned here that cause insomnia.
Lifestyle Problems:
he life comprises of various life-changing steps. Every day is full of
pressure, stress, anxiety, depression or
PTSD (post-traumatic stress disorders). All such psychological factors can
introduce Insomnia.
Medical Problems and Medications:
Some health disorders such as asthma, chronic pain, acid reflux, cancer,
and hyperthyroidism leads to sleep deprivation. Medications like cold and flu
medicines, pain relievers, antidepressants, diuretics or high blood pressure
medicines lead to insomnia.
Sleep Disorders:
When you suffer from restless legs syndrome or narcolepsy, this means
you have affected your daily sleep.
Hormonal changes:
Sudden hormonal changes can lead to a delay in sleep-time.
Hectic Schedule:
The hectic daily schedule affects your sleep. You are tired but don’t
have enough time to sleep.
Entertainment
Nowadays, watching television, the use of earphones to music listening,
computer and mobile gaming or internet surfing is hampering your sleep.
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| Insomnia |
Types of insomnia
Acute Insomnia
Acute insomnia is for a short-time that
may remain from some days to three weeks. Generally, occur due to some
unexpected stressful event. Also be caused by sudden noise or light, pain,
discomfort, infection, medical drugs.
Chronic insomnia
When you have a sleeping problem for
three days per week within one month. Chronic insomnia can be primary or
secondary.
Causes of
chronic insomnia include
Decies, such as diabetes,
hyperthyroidism, Parkinson’s disease, obstructive and central sleep apnea,
Onset insomnia
Onset insomnia is short term or chronic
in which there is trouble in initiating sleep.
Maintenance insomnia
In Maintenance insomnia there is
difficulty in staying asleep or waking up early and trouble to get back to
sleep.
Behavioral insomnia of childhood (BIC)
It’s divided into three subtypes:
BIC sleep-onset.
This will occur when Childs are
sleeping, parents doing some works, making noise or watching TV this will
disturb sleep.
BIC limit-setting.
This type involves a child’s refusal to
go to bed and parents repeated attempts or forced to put off them to sleep.
BIC combined type.
This is a combination of the
sleep-onset and limit-setting.
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| sleeplessness |
Risks and side effects of insomnia
Decreased performance at work or school
Tips for better sleep
- Stress management,
- Maintaining a regular sleep schedule, and good sleep
habits.
- Even on holidays and weekends, keep bedtime and
wake-up time consistent.
- With suitable bedding and sleepwear ensure a
comfortable sleep environment.
- Reducing light exposure at night and getting
good daylight exposure during waking hours
- Don't use a bedroom for working or studying.
- Avoiding napping after 3.00 p.m.
- Avoiding napping for longer than 90 minutes
- Not eating a heavy evening meal,
- Do Eat at least two hours before bed, and do not
eat sweets before going to bed
- Don't watch television or mobile before going to
bed
- Before going to bed Avoid smoking cigarettes or
chewing tobacco. Also, avoid evening alcohol or caffeine products
- Don't exercise within 2 hours of bedtime
- Including reading or listening to relaxing music
activity in the bedtime ritual.
- 1 hour before going to bed leave phones and
other electronic devices outside the bedroom.
- Drinking nutmeg powder in hot milk gives good
sleep.
Natural home remedies for insomnia and anxiety
Following are some Natural home remedies for insomnia and anxiety |
| Honey |
Honey
Glucose into honey gives the brain a message to shut off orexins,
which causes sleep, stimulation, and hunger.
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Almond
|
Almond
Almonds contain a large amount of magnesium, which is important
for a sound sleep. By consuming almonds daily, magnesium levels are maintained
properly. Decreased levels of magnesium in the body can lead to sleep problems.
Walnut |
Walnut contains amino acid tryptophan, which is a major contributor to sleep. This factor maintains proper levels of melatonin
and serotonin, which maintains the body's sleep and wakefulness schedule.
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| Nutmeg |
Nutmeg
Drinking nutmeg powder in hot milk gives good sleep. Also, the
application of pest of nutmeg powder and milk on eyes helps to improve
sleep
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| Rice |
Rice
By now you've heard about how rice isn't good for
health, but did you know that it helps improve sleep?
Because of the high glycemic index of rice, the time required for
sleep is reduced.
What is your answer
You can’t move during REM sleep?
Adults need less or more sleep?
If you go to bed at 10 p.m., which wake-up time will make you most
refreshed?
What is the effect of a nap more than 30 to 60 minutes?
When you wake up in the middle of the night to use the bathroom:
switch on a light or not?
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