I am sitting in my bed at 3.40am wondering why it is hard to fall asleep or stay asleep. I know that I have not been getting enough rest in the past few weeks, I sleep late, I wake early, easily awoken, continuous turning and tossing; I really do not like it. I pick up a book to read, I can not concentrate. I am angry because I know that during the day I might begin to feel sleepy or get cranky..
Insomnia is a sleep disorder characterized by difficulty falling asleep despite feeling tired, staying asleep(wake up frequently during the night), or both. It could also be waking up too early in the morning especially if you have not slept well or long enough, or experience non-restorative sleep( waking up feeling tired or not well rested). This experience reduces the quality of sleep; causing you to be irritable, exhausted or fatigued , sleepy and lose concentration during the day. It can just be for a short time like a few days or can span for a long period lasting for several weeks.
The causes are multifactorial: could be stress, anxiety, depression, chronic pain, medication side effects, and poor sleep habits and lifestyle factors such as excessive caffeine or alcohol consumption. Insomnia in itself might just be a pointer to something else -a symptom of an underlying medical condition. In the case that the causal factor is identified and removed sometimes, the person could begin to sleep better.
Treatment for insomnia typically involves addressing the underlying cause of the problem. This mostly include lifestyle modifications such as improving sleep habits or hygiene, reducing stress and anxiety, and reducing stimulants like caffeine , alcohol and nicotine. In some cases, medication or therapy may be necessary to help manage the symptoms of insomnia.
A sleep diary helps to Keep record of the time you go to bed, you wake up, how long it takes you to fall asleep.
Take note of any factors that may be affecting your sleep, such as caffeine intake and evaluate your stress levels( have you recently started a project? Is there a change in your routine?
Check your sleep environment- The atmosphere helps the mind in some cases. A quiet, cool, and dark bedroom could help put you to sleep. A comfortable mattress and pillow could also help.
Evaluate your lifestyle habits especially related to sleep, such as exercise routine, diet, and use of electronic devices before bedtime( this is a very common occurrence).
Some underlying medical conditions, such as sleep apnea, restless leg syndrome, or chronic pain, contribute to insomnia.
Review medications and supplement use as some can interfere with sleep, so review any prescriptions or over-the-counter medications you are taking (check side effects)
Treatment is patient centred ( different treatment modalities for different patients). If you are experiencing insomnia and you cannot identify the cause or it is chronic, interfering with your daily life , it is important to speak with a doctor. They can help determine the underlying cause of your sleep problems and recommend appropriate treatment options for your individual needs.
Well for me, I have been doing some thinking and I think I know what the cause of this change in sleep pattern is. I am working to control it ,I just miss the days when I really slept 😪😪😪
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