Understanding Insomnia

How many times in our lives do we not sleep because of something we could have said in an argument?

I mean it is there at the back of our head, only to come out when we finish our tasks for the day and try going to sleep. If not argument talks, then it could be anything.

I mean a lot of times, it is something someone said, or you could be worried.

But there are just a lot of reasons as to why you cannot sleep at night.

And it is terrifying. Your brain not getting adequate rest, and it keeps working the next day, and the next day and so on.

It takes a big toll on you and your mind as well as physical wellness. That is why it is essential that we recognize this problem and how we can cope with it.

 

---

What is insomnia?

Insomnia is defined as the state of mind where you cannot sleep.

It is classified as a sleep disorder. So basically, your brain does not rest.

You are either constantly awake or have trouble falling asleep.

Insomnia can play. A major role in our lives if we do not acknowledge it.

It is a very common disease. And very horrifying. It can lead to stress and more mental illnesses.

It can even lead to physical illnesses.

 

---

Effect of insomnia on mental health:

Insomnia can cause a number of mental illnesses. These illnesses can affect us adversely and can really change our lifestyle. Let us take a closer look at how it can affect us.

Stress: Insomnia can be the leading cause of stress.

It is because our brain does not get the time to relax and calm down from our day’s activities.

It causes us to be stressful, and this kind of stress comes from the unconscious mind.

We tend to become more and more stressed and it would only be a matter of time before we act out.

Stress is also said to be a majority factor in various mental illnesses, so it is better to keep a lookout for it and try to protect yourself from it.

 

Frustration: Insomnia can also cause us to be frustrated and angry with ourselves and can just affect our health so badly.

It also affects the relations we build, because we come so impatient with them and it becomes really hard to deal with life.

 

Depression: Insomnia can cause your brain to dwell on the darker side of the train of thoughts. And it can cause you to feel depressed.

You feel like you are falling down in a void which is calling to you and you can find no escape from it.

 

Anxiety: Not getting enough rest, can and will make your brain very hyper and anxious.

You tend to become more nervous about things and you are always on your tiptoes.

You may become more distrusting towards people and yourself.

 

---

The types of insomnia

We find that there are three types of insomnia. Let us take a closer look at them.

Acute insomnia: Acute insomnia is said to be more of a short term type of insomnia. It lasts between two weeks or one month.

Not longer than a month. It is also known as adjustment insomnia.

It can happen during a specific stressful period, for example during exams, etc. It goes on its own after that stressful period is over.

 

Transient Insomnia: Transient insomnia is the second type of insomnia.

It lasts less than a week or something. It is usually caused by another disorder, for example, depression or some anxiety disorder.

 

Chronic insomnia: Chronic insomnia can last more than one month.

It requires professional attention because, after a period of time, it can become a major risky problem and can cause many illnesses.

 

---

Causes of Insomnia

Insomnia can be caused because of a number of factors.

Let’s take a closer look at these factors.

 

Routine: Having a really stressful routine is a major cause of insomnia.

A tough routine can be exhausting. And if you are behind on the schedule, it is even worse.

Because you need to catch up to it and that means lesser sleep.

The routine you have becomes your sleep-work cycle and then it can be really hard to break it.

 

Mental health illnesses: Mental health illnesses and disorders can also cause insomnia.

Disorders like Anxiety disorders and post-traumatic stress disorder can be a reason for insomnia.

It may affect our sleeping patterns and cause more stress for us.

 

Medication: Medicines have also been said to be one of the causes of Insomnia.

It is often the side effects of these medicines that can cause sleep deprivation and can make us feel a little paranoid.

 

---

The Negative Effect of insomnia

Insomnia can affect all aspects of us as a person negatively. Be it physical health, mental health or emotional well being.

Physical health: Insomnia affects your immune system, and does not let the brain rest and make new cells for the fight.

This in turn can cause you to be very weak and lead to a number of illnesses because your system is not strong enough to fight it.

It also affects your respiratory system and can cause breathing problems.

A few examples of diseases caused by insomnia can be taken as diabetes, heart diseases, chronic lung diseases, etc.

 

Mental health: We already saw how sleep deprivation can cause a majority of mental illnesses such as depression, sleep disorders, anxiety disorders, stress, etc.

It is mainly because our brain requires the rest and if not given, it starts to act out.

 

Emotional health: Even though it is hard to believe, but sleep deprivation also has effects on our emotional well being.

We can feel disconnected with ourselves and we start developing low self-esteem and it makes us feel sad and lonely when we cannot sleep.

 

---

How to break the cycle of insomnia

Here are a few steps as to how you can first break the cycle of insomnia, and then overcome it.

Sleep at regular timings. No matter if you have had a rough day and you just want a nap. Do not sleep in. Being regular in your sleep makes a sleep drive and it is more helpful and relaxing.

Let sunshine in. When you wake up, open the windows and draw the curtains. It helps your body know that now it is time to get up.

Do some exercises. Let your blood circulation stimulate and reach all parts of your body so it produces more energy and helps you start your day.

Do not use electronics. One of the main things you can get distracted by is electronics. So it is just better if you turn them off.

 

---

How to treat Insomnia

Make a routine: It is important that you make a sleep routine and work according to that. Include seven to eight hours of sleep follow that routine strictly.

Seek professional help: If in case, you have been experiencing insomnia for a longer period of time, you should visit a psychologist and seek help.

Reduce anxiety: Many times we cannot sleep because of anxiety, so it is important that we try reducing it by meditation or other ways. It can be really helpful.

Stay awake: Some of us feel anxious at the thought of sleeping, so in turn what you can do is focus on staying awake. In that process, you will fall asleep.

Hygiene: It is important that you sleep in a calm and hygienic place because it helps you fall asleep faster and it gives you better rest.

Comfortable: Make sure you are comfortable wherever you want to sleep. Comfort is an important factor while wanting to sleep.

Electronics: Do not get distracted by electronics and overindulge in them. It is just better if you switch them off and keep them at a distance. It can help you sleep better.

Let go of your thoughts: If you have something which is in your head then let it go. Because it distracts you from your aim to fall asleep.

Avoid caffeine: It is important that you do not consume too much caffeine as it helps you stay awake.

Sleep education: It is important that you understand sleep as a concept and hence, develop better sleeping habits.