Do you also suffer from chronic insomnia? How to identify it and what should be done to manage it?

News Topical, Digital Desk : Our body is like a machine, needing breaks to function properly. Sleep provides this rest. However, due to various reasons, we don't get proper sleep at night, and sometimes this problem persists. This is called chronic insomnia. 

Occasional sleeplessness is normal. Sometimes, stress or falling asleep during the day can lead to trouble falling asleep at night. However, persistent insomnia is a serious problem and impacts both a person's health and quality of life. Let's explore the symptoms of chronic insomnia and how to manage it. 

What is chronic insomnia?

Chronic insomnia isn't just about tossing and turning all night. It's considered chronic when a person is unable to get a full night's sleep at least three nights a week and this condition persists for three months or more. Its symptoms include:

• Trouble sleeping
• Intermittent sleep disturbances and inability to fall asleep again
• getting up very early in the morning
• Daytime fatigue, irritability, and difficulty concentrating

What are the causes of chronic insomnia?

• Psychological causes – Stress, anxiety, depression and other mental health problems are some of the biggest causes of chronic insomnia.
• Medical conditions – Diseases like pain, asthma, thyroid problems, acid reflux can disturb sleep.
• Lifestyle factors – irregular sleep times, sleeping late during the day, using mobile phones or laptops before bed, caffeine or alcohol.
• Environmental factors – Noise, excessive light, or an uncomfortable bed can also affect sleep.

How to manage chronic insomnia?

Improving Sleep Hygiene

• Regular routine – Go to sleep at the same time every day and wake up at the same time in the morning, even if it is a holiday.
• Bedroom environment: Keep your bedroom quiet, dark, and cool. Ensure your mattress and pillows are comfortable.
• Stay away from screens: Stop using mobile phones, TVs, and laptops at least an hour before bedtime. Their blue light reduces the sleep hormone melatonin.
• Sleep Routine: Before bed, take a warm bath, read a book, meditate , or listen to calming music. This helps relax the mind.

Diet and exercise

• Eat a light dinner at night. Avoid heavy meals or drinking too much water right before bed.
• Avoid tea, coffee, soft drinks and alcohol after evening.
• Exercise regularly during the day, but avoid vigorous exercise just before bed.

Stress Management

Yoga, meditation and deep breathing prove to be very effective in reducing stress.

Seek professional help

If the condition does not improve, it is important to consult a doctor.

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