Insomnia is a condition characterized by frequent difficulties with sleep.
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It often improves by adjusting your sleep habits.
Signs You May Have Insomnia
You might be experiencing insomnia if you regularly:
- Struggle to fall asleep
- Wake up multiple times throughout the night
- Lie awake for long periods
- Wake up early and can’t return to sleep
- Feel tired upon waking
- Find it hard to nap during the day despite fatigue
- Feel fatigued and irritable during the day
- Have trouble concentrating due to tiredness
Insomnia that lasts less than three months is known as short-term insomnia, while insomnia persisting for three months or longer is considered long-term insomnia.
Sleep Needs
Everyone’s sleep requirements vary. On average:
- Adults: 7 to 9 hours
- Children: 9 to 13 hours
- Toddlers and babies: 12 to 17 hours
If you’re consistently tired during the day, you may not be getting enough sleep.
Common Causes of Insomnia
Some of the most frequent causes include:
- Stress, anxiety, or depression
- Noise disturbances
- An uncomfortable room temperature
- Poor quality bedding
- Substances like alcohol, caffeine, or nicotine
- Illegal drugs (e.g., cocaine, ecstasy)
- Jet lag
- Shift work
Self-Treatment for Insomnia
You can often alleviate insomnia by modifying your sleep habits.
Do:
- Go to bed and wake up at the same time every day.
- Relax for at least an hour before bed; consider taking a bath or reading.
- Ensure your bedroom is dark and quiet; use curtains, blinds, eye masks, or earplugs as needed.
- Exercise regularly during the day.
- Choose comfortable bedding.
Don’t:
- Avoid smoking or consuming alcohol, tea, or coffee at least six hours before bedtime.
- Refrain from large meals late at night.
- Skip exercising at least four hours before sleep.
- Don’t use screens (TV, smartphones) right before bed, as blue light can disrupt sleep.
- Avoid napping during the day.
- Don’t drive when you feel drowsy.
- Resist the temptation to sleep in after a bad night; stick to your regular sleep schedule instead.
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