INSOMNIA: A major Problem in PAKISTAN its causes, and effects....

 INSOMNIA

It is a sleeping disorder in which people  for long time or sometimes for the short time. 

It may also come and go.If insomnia can lasts for 1 night it is acute or if it is lasts for 3 nights in a week or for 3 months or more then it is chronic.

It is also known as sleeplessness. It is the most common type in all types of disorders.People with insomnia do not feel refreshed when wake up from sleep.

Types of Insomnia

There are two types of insomnia;

• Primary insomnia

• Secondary insomnia

Primary Insomnia

It is related to your sleep problems. If you have sleep problems and these  problems are not linked to any other health condition or problem.

Causes of primary insomnia

• Stress; that is related to events that are big in your life, like a job loss or change, the death of a loved one, divorce or moving.

• The things that are present in your around like noise, light or temperature

• Changes to your sleep schedule like jet lag, a new shift at work, or the other types of habits that are bad for your health and those that are picked up when you have other types of sleeping problems.

Secondary insomnia

It means that problems in trouble sleeping because of a health condition( like asthma, Depression, arthritis, cancer or heart burn); further includes pain, medication or substance use like alcohol.

Causes of secondary insomnia

• Psychological stress

• It includes mental health problems like depression, and anxiety.

• Some medications for cold, allergies, depression, high blood pressure, diabetes, and asthma.

• Pain or feeling lazy or discomfort at night

• use tobacco (smoking)  or alcohol in high amount

• some endocrine problems 

• Other sleep disorders like, sleep apnea or restless legs syndrome

Insomnia risk factors

It is more common in woman then in men or in older people more than in younger ones. young and middle- age African Americans also have a higher risk.

Other risk factors include;

• Long- term illness

• Mental health issues

• working night shifts or shifts that rotate

• Night shift work

Insomnia symptoms

Insomnia symptoms include;

• sleeping in day hours

• Fatigue

• Grumpiness

• Problems with your concentration or in memory

• Low energy 

• Irritability

• Feeling depressed

• Walking during the night hours, being unable to return to sleep and waking up early

• Person suffering from this type of disease not able to focus on daily task, and feel uncomfortable in remembering some things

• Feeling tired or have low energy during the day time.

• Act like aggressive or impulsive

• Increased errors or accidents

• Ongoing worries about sleep

• Lower performance on the job or at school

How can I stop my insomnia?

• Stay active in working hours.

• Check your medications 

• Avoid or limit snaps

• Avoid or use caffeine or alcohol in small amount

• Don't put up with pain

• Avoid large meals and beverages before bed

• Take exercise regularly like swimming or walking, running or the gym, too close to bedtime as it may keep you awake

• Try to relax yourself before sleeping take a deep breath listen some music or do some type of  yoga to relax your mind and body

Prevention

Good sleep habits can help us to prevent yourself from insomnia

• Keep your sleep and wake cycle consistent from day to day including weekends

• Stay active in working hours

• Check your medications related to insomnia

• Make your bedroom comfortable for your sleep

Medications

Few medications can increase the risk of sleeping problems as a side- effect. These may include

• Diet pills

• steroids

• Cough and cold remedies

Treatment

It includes:

• Sleep restriction

• Remaining passively wake

• Light therapy

• Stimulus control therapy

                  Written by : Hadia Khalid