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If you think that you’re the only one having trouble sleeping, think again. Millions of people struggle with insomnia every year. Luckily, there are a number of home remedies that can help you get a good night’s sleep.
Humans spend almost one-third of their lives in sleep. Hence, it is essential that sleep is of good quality for optimal health. Nearly half of all Americans claim to experience daytime sleepiness 3–7 days every week. This issue affects 35.2% of all adults in the United States. (1)
In India, 33% of the sampled adult population had chronic sleeplessness. While other socioeconomic characteristics and co-morbidities were not strongly related to sleeplessness, becoming older and diabetes were. A statistically significant 27% of individuals with insomnia were unaware that they had the illness. (2)
India lags behind only Japan as the country with the most sleep deprivation. (3)
Whatever the reason, the day following a night of unusual or bad sleep is a chaotic day. People can nod off while at work, while at school, or while driving, increasing their risk of accidents or other injuries. They may also feel fatigued, which impairs their focus and alertness.
This article will explore some of the best home remedies for insomnia. From natural supplements to changes in diet and sleep habits, everything you need to know to get a better snooze will be covered.
What Is Insomnia?
Insomnia is a sleep disorder in which people face difficulty falling or staying asleep. Multiple factors, such as stress, worry, depression, drugs, and other medical conditions, can contribute to insomnia. (4)
Daytime weariness, irritation, and attention problems can result from insomnia. If you have chronic insomnia, you may be at risk of developing other health problems such as heart disease and stroke. (5)
According to the World Health Organization, insomnia can result in the following:
- Short term: High blood pressure, increased levels of stress hormones, and increased risk of accidents
- Medium term: Decreased functioning of the heart, lungs, and brain
- Long term: Compromised immune and cardiovascular systems and adverse effects on the brain (3)
Insomnia is classified as a separate disorder under the category of behavioral syndromes associated with physiological disturbances and physical factors in the International Classification of Diseases (ICD)-11. It also falls under the category of non-organic sleep disorders, which includes:
- Non-organic insomnia
- Hypersomnia that is not natural
- Disorder of the sleep-wake cycle that is not biological
Dyssomnias are largely psychogenic conditions in which emotional factors most commonly affect the quantity, quality, or timing of sleep. Dyssomnias include insomnia, hypersomnia, and irregular sleep-wake cycles.
Parasomnias are irregular episodic sleep-related phenomena; in childhood, these are mostly developmental in nature, whereas in adults, they are often psychogenic, such as sleepwalking, sleep terrors, and nightmares. (6)
Causes of Insomnia
There are many potential causes of insomnia.
Some people may have difficulty sleeping due to stress or anxiety. Others may have an underlying medical condition that makes it difficult to sleep. Still, others may have difficulty sleeping because of medications or other substances they are taking. (7)
Insomnia is frequently linked to other mental health conditions, including:
- A recent psychosis.
- Mania or hypomania.
- Severe depression.
- While alcohol usage initially induces deep slumber, continued use results in insomnia.
- In addition to causing sleeplessness, cocaine, ephedrine, and, most crucially, smoking tobacco are all linked to insomnia. (8)
Symptoms of Insomnia
If you have insomnia, you may:
- Have difficulty falling asleep
- Wake up frequently during the night
- Have trouble staying asleep
- Feel tired during the day
- Have difficulty concentrating
- Be irritable
- Have headaches
These are just a few of the symptoms someone with insomnia may experience. (9)
Diagnosis and Treatment for Insomnia
There are several ways to diagnose insomnia. Your doctor may ask you about your sleep habits and how well you’ve been sleeping. Additionally, they could inquire about any drugs you’re taking, any health issues you may have, and any forms of stress in your life. (7)
Once insomnia is diagnosed, many treatment options are available. Treatment for insomnia typically includes making lifestyle changes, such as eliminating caffeine or setting a regular sleep schedule.
Cognitive behavioral therapy (CBT) is also an effective treatment for insomnia. CBT teaches you healthy sleeping patterns and changes the way you think about sleep. (10)
Medications may be used as well, although they should only be used as a last resort. Only when insomnia has been present for at least one month or more may psychologists or psychiatrists prescribe them.
Insomnia is a common sleep disorder that affects millions of people worldwide. It can be caused by a variety of factors, including stress, anxiety, depression, and certain medical conditions.
The symptoms of insomnia can range from difficulty falling or staying asleep to waking up frequently during the night and feeling tired and groggy during the day.
It is important for individuals experiencing symptoms of insomnia to seek medical advice and treatment, as chronic insomnia can have a negative impact on overall health and well-being.
With the right combination of lifestyle modifications and medical treatment, individuals with insomnia can improve their sleep patterns and regain their quality of life.
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