“At night, I can’t sleep. In the morning I can’t wake up”- Bitter truth for many

“At night, I can’t sleep. In the morning I can’t wake up”- Bitter truth for many

It can be pretty frustrating if you find it difficult to get a good night’s sleep. Continuous tossing and turning in the bed for hours together feels like absolute hell. If this persists for days, weeks and months together, this state of sleep deprivation is termed as Insomnia. Unfortunately many people suffer from this problem worldwide. Sleep deprivation is a torture for a reason.

There is nothing worse than not being able to fall asleep or waking up constantly throughout the night. Quality sleep is very important for children as well as adults as it determines ones energy level and ability to work the next day. You can feel mentally and physical exhausted if you haven’t slept well the previous night. On-going sleep deprivation can lead to various health issues such as heart diseases, high blood sugar level, kidney disease, anxiety and depression to name a few. It’s very important to realize the importance of a good night’s sleep.

Insomnia refers to a sleep disorder which makes it difficult to fall asleep and keeps a person awake throughout night. It affects millions of people all over the world. The condition can be short-term or can last a long time. Short-term insomnia lasts from 1 night to a few weeks. On the other hand, long term insomnia is a chronic problem which can last for months.

There are two types of insomnia - primary and secondary insomnia: -

Primary insomnia means that your sleep problem is not linked with any health issue or condition.

Secondary insomnia means that you have trouble sleeping because of health conditions like asthma, depression, anxiety, heartburn etc.

Causes of insomnia:

1. Medical conditions like chronic pain or asthma.

2. Stress related to life, job loss or change, death of a loved one or divorce.

3. Things around you like noise, light or temperature.

4. Mental health issues like depression and anxiety.

5. Caffeine, tobacco, or alcohol abuse.

6. Hyperthyroidism and other endocrine problems.

7. Pregnancy

8. Medications for colds, allergies, depression, high blood pressure and asthma.

9. PMS and menopause

10. Alzheimer’s disease and other types of dementia. 

Ways to sleep fast and feel refreshed:

1. Sleep with your phone in the other room: One of the most common mistakes that we all make while going off to bed, is spending time on phone. This disrupts sleep cycle. We use our phone as alarm and end up checking emails and social media as soon as we lie down or wake up in the morning. The more you are on screen, the more your brain is stimulated and harder it is for you to fall asleep. Too much light from your screen can affect melatonin production, signalling your body that you are not ready to sleep. So it’s better to sleep with your phone in another room.

2. Sleep in a cool room: Too cold or too hot room temperature can affect your sleeping pattern. The ideal bedroom temperature should be around 60 to 67 F.

3. Stick to a regular sleep schedule: Sleeping and waking up at the same daily can help you regulate your sleep better. If you tend to go to bed at different times, this can really mess up your sleep cycle.

4. Read a book: Reading a book before you go to bed can take your mind off daily stress and anxiety. Try reading a good book for about 20 minutes before you go off to bed. It works as a de-stressor.

5. Practice meditation before bed: Benefits of meditation are innumerable. One of the main advantages of meditation before you go to bed is that it relaxes your body and mind and prepares you for a good night sleep.

6. Write down a to-do list before bed: Many people can’t go to sleep because they are worried about the next day. Try inculcating a habit of writing a to-do list for the next day, the previous night itself. Productive planning keeps you focused during the day so you can wind down and empty your mind at night.

7. Don’t eat heavy meals before bed: Indulging in heavy meal before bed can severely interfere with your sleep cycle. Try having light carb food and keep a gap of at least 3-4 hours before bed. If you feel hungry at night, drink a glass of water instead.

8. Don’t caffeinate yourself after 2-3 PM: Drinking caffeine after 2 PM can seriously mess up your sleep cycle. Although everyone reacts differently to it but generally it is advisable to avoid heavy caffeinated drinks in the evening especially if you have insomnia problem.

9. Avoid long daytime naps: Sleeping for too many hours in the morning does more harm than good to you. Long naps in the afternoon can make it more difficult for you to sleep at night. Avoid sleeping during daytime altogether or if really needed take a nap for 20-30 minutes only.

10. Stay out of your head: This is easier said than done because when we lie down, we practically start to think anything and everything under the sun. Try to stay clear of disturbing thoughts and negative emotions before you go to bed. Work on relaxation techniques such as deep breathing and yoga to get you in a relaxed state.

Acute insomnia may not need treatment but for chronic insomnia you need proper treatment and doctor’s help. Your doctor may prescribe sleeping pills for a short time and it can largely help you as well. Never use over-the-counter sleeping pills for insomnia. They might have side effects, and they tend to work less well over time. Always consult a doctor for the correct treatment.