Can't sleep? Insomnia?

Insomnia, from the Latin "in" (not) and "somnus" (sleep), is a condition characterized by difficulty falling asleep and remaining asleep. People who have insomnia have trouble falling asleep, staying asleep, or both. As a result, they may get too little sleep or have poor-quality sleep. They may not feel refreshed when they wake up.

Insomnia may be divided into three classes based on the duration of symptoms.

• Insomnia lasting one week or less may be termed transient insomnia;
  
  
• short-term insomnia lasts more than one week but resolves in less than three weeks; and
  
  
• long-term or chronic insomnia lasts more than three weeks.

Who Gets Insomnia?

Several factors increase a person's chances of developing insomnia:

• Gender. In general, insomnia is more common in women than men. However, older men have more disrupted sleep than older women.
• Age. As a person ages, sleep becomes more fragmented. Complaints of insomnia are much more frequent in people over age 65 than in younger individuals.
• Medical conditions and medication. People who have arthritis, ulcers, urinary disorders, heart conditions, and other conditions that cause pain or discomfort, are more likely to get insomnia. In addition, insomnia is a side effect of many common medications, including over-the-counter medicines that contain caffeine.
• Childhood fears. One study found that people who had experienced long-term insomnia had been prone to nightmares and fear of the dark as children.
• Lifestyle. People who travel frequently and cross time zones, as well as night-shift workers, are at higher risk. Smoking, overuse of alcohol or other stimulants, and high caffeine intake also contribute. A new phenomenon that is contributing to insomnia is Internet addiction.

What causes insomnia?

Insomnia can be caused by physical factors as well as psychological factors. There is often an underlying medical condition that causes chronic insomnia, while transient insomnia may be due to a recent event or occurrence. Causes of insomnia include:

• Drugs, alcohol, and medicines: caffeine, nicotine, alcohol, stimulants, antidepressants, heart and blood pressure medications, allergy medicines, decongestants, weight-loss medicines, antihistamines, cocaine, ephedrine, amphetamines, methamphetamine, fluoroquinolone antibiotic drugs


• Disruptions in circadian rhythm: jet lag, job shift changes, high altitudes, noisiness, hotness or coldness


• Psychological issues: stress, anxiety, depression, mania, schizophrenia


• Medical conditions: brain lesions and tumors, stroke, chronic pain, chronic fatigue syndrome, congestive heart failure, angina, acid-reflux disease (GERD), chronic obstructive pulmonary disease, asthma, sleep apnea, Parkinson's and Alzheimer's diseases, hyperthyroidism, arthritis


• Hormones: estrogen, hormone shifts during menstruation


• Other factors: sleeping next to a snoring partner, parasites, genetic conditions, overactive mind, preganancy

Symptoms of insomnia:

• Difficulty falling asleep despite being tired
• Waking up frequently during the night
• Trouble getting back to sleep when awakened
• Unrefreshing sleep
• Relying on sleeping pills or alcohol to fall asleep
• Waking up too early in the morning
• Daytime drowsiness, fatigue, or irritability
• Difficulty concentrating during the day

How to Overcome this Problem?

1.Figuring out why you can’t sleep

In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.

• Are you under a lot of stress?
• Are you depressed? Do you feel emotionally flat or hopeless?
• Do you struggle with chronic feelings of anxiety or worry?
• Have you recently gone through a traumatic experience?
• Are you taking any medications that might be affecting your sleep?
• Do you have any health problems that may be interfering with sleep?
• Is your sleep environment quiet and comfortable?
• Are you spending enough time in sunlight during the day and in darkness at night?
• Do you try to go to bed and get up around the same time every day?

• 

2.Adopting new habits to help you sleep

• Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.
• Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.
• Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
• Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use.
• Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.

that's all some info of insomnia that i read from internet..if u want to find out more on how to treat insomnia, go to this link Insomnia Causes, Cures, and Treatments