Have you ever had persistent sleep difficulties? If so, you may have insomnia. Insomnia is a term that may be familiar to most of us, but do you know what insomnia really is? Come on, let's discuss this further in the following article!
1. What Is Insomnia?
Insomnia is a sleep disorder that causes the sufferer to have difficulty or not get enough sleep. This results in changes in mood, body health, and disruption of daily activities. No doubt, people with insomnia very easily feel tired, powerless, and lack focus.
2. Types of Insomnia
Quoted directly from the official Siloam Hospital website, insomnia is a sleep disorder that is divided into 2 types. These include acute insomnia and chronic insomnia.
2.1. Acute insomnia
Acute insomnia is a type of insomnia that occurs over a short period of time. Usually occurs over several days or weeks.
2. Chronic Insomnia
On the other hand, there is also another type of insomnia called Chronic Insomnia. Chronic insomnia can last for a long time, making it difficult for sufferers to sleep for months and is recurring.
3. Factors Causing Insomnia
Insomnia is a sleep disorder that can occur due to various factors, such as excessive stress, psychological disorders, or certain medical conditions. In addition, an unhealthy lifestyle, such as excessive caffeine consumption, can also contribute to insomnia.
Here are some factors that cause insomnia, sorted by type.
3.1. Acute insomnia
Acute insomnia is insomnia that can make it difficult for sufferers to sleep or not rest well for days or even weeks. This is caused by various factors, such as the following.
- Stress from work or other pressures.
- Adapt to a new environment.
- Consumption of certain drugs.
- Jet lag is caused by moving from one place to another with a difference in time zones.
- Excessive consumption of caffeine, nicotine, and alcohol.
- Eat before going to bed, causing stomach discomfort especially when you lie down.
3.2. Chronic Insomnia
Chronic insomnia is insomnia that can make a person experience sleep disturbances for months and is recurring. Chronic insomnia is caused by various factors below.
- Mental disorders, such as anxiety, depression, PTSD (Post Traumatic Stress Disorder), and others.
- Medical conditions, such as GERD, asthma, hypertension or high blood pressure, heart disease, and many more.
- Cell phone use before bed.
- The habit of staring at television screens, laptops, or other things before going to bed.
3. Symptoms of Someone Experiencing Insomnia
How do we know if someone is experiencing insomnia?
Basically, the symptoms of insomnia are something that is fairly easy to recognize. One of them is difficulty sleeping and waking up at night and then having difficulty going back to sleep.
In addition, those who experience insomnia often feel tired and sleepy when they wake up and easily feel tired and lack concentration during the day.
4. Tips for Overcoming Insomnia
There are several things you can do to overcome insomnia, especially for people with acute insomnia.
1. Consume healthy food with balanced nutrition.
2. Limit consumption of caffeine, nicotine, and alcohol.
3. Exercise regularly, at least 5 times a week, or as much as 150 minutes.
4. Avoid excessive consumption of food before bed.
5. Limit the use of electronic devices before going to bed.
6. Dim or turn off the lights before going to bed.
7. Exercise your mind by doing positive stress relief activities such as meditation, writing daily journals, or reading books.
If the methods above don't get rid of your insomnia, be sure to consult your doctor immediately and follow further directions.
5. Tips to Prevent Insomnia
Don't worry, BFI friends, there are some tips you can try to prevent insomnia. Check out the following tips!
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5.1. Get Used to Sleeping and Waking Up at the Same Time
First, maintain a regular bedtime routine by keeping bedtime and waking up at the same time every day. This can help your body's biological clock not to get confused while avoiding the possibility of insomnia.
5.2. Avoid Consuming Caffeine, Nicotine, and Alcohol Before Bed
Second, be sure to limit the consumption of stimulants such as caffeine, nicotine, and alcohol before bed. These three substances can keep you awake for several hours, which makes it difficult for you to sleep.
5.3. Create a Comfortable, Dark, Quiet Sleeping Environment
Third, make your bedroom as comfortable as possible, such as turning off the lights at bedtime, cleaning the mattress before going to bed, and other things that can make you sleep at night.
5.4. Avoid Exposure to Blue Light from Electronic Devices
The blue light generated from electronic devices can disrupt sleep rhythms by inhibiting the production of the hormone melatonin which is needed by the body. This hormone has an important role in regulating sleep patterns and making sleep more quality.
5.5. Do Relaxation Before Sleeping
A relaxed body and mind condition can help you fall asleep faster. Some things you can do include meditation, taking a warm bath, and reading books with light content.
5.6. Exercise Regularly
Apart from the five things above, don't forget to exercise regularly and avoid taking too long naps. Exercise can help you sleep better while helping to keep your body in prime condition.
So, that's an explanation about Insomnia as a sleep disorder, this is an important thing to know. Hopefully, this information is useful for BFI friends who are experiencing sleep problems. Take good care of your health and sleep quality, OK?
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