When you have insomnia, you find it difficult to fall asleep. And when you do fall asleep, it is hard to stay in dreamland. Those who suffer from this condition have this three times a week at the very least for at least three months. Clearly, it can be frustrating and maddening, especially when you wake up in the morning feeling tired and with low energy.
Causes of Insomnia
There are three main reasons why people suffer from insomnia:
1. Biological: Your body clock or circadian rhythm controls when you wake up and fall asleep. When your circadian rhythms are out of tune, you will find it hard to fall asleep. These rhythms are influenced by light, your alertness, and your temperature.
2. Psychological: If you habitually have sleepless nights, you might automatically think that you will never get enough sleep. Often, you stare at the bedside clock or you keep checking your phone to find out how many hours are left till morning. These behaviors will never help you and they actually reduce your sleepiness.
3. Social: If you constantly travel, your body clock could become out of sync. The body does not adjust quickly enough when you travel out of the country frequently. This could be a reason why you are not sleepy at night.
Other causes as to why you have insomnia may be because of genetics. If a family member has problems with sleeping, you could also acquire the condition. Sleep sensitivity is also a reason where you easily wake up due to a disturbance.
Treatments for Insomnia
Before you try to treat insomnia, you should know first why you have it. Successful treatment can only happen if you know the factors that affect your quality of sleep. This is actually what cognitive behavioral therapy (CBT) aims to do where it retrains sufferers to look at their bedroom as a place where they can relax. With CBT, you may be required to change your lifestyle and how your bedroom looks. You may also be taught some relaxation skills and techniques on how to eliminate worries that keep you up at night.
There are also medications that can help you fall and stay asleep. However, these medications only offer short term relief. Oftentimes, they are addictive and people become dependent on them. Other helpful tips on how to sleep better is to have a quiet, cool, and dark room. You should also stick to a regular sleeping schedule and try to avoid naps as much as possible.