What is Insomnia?
Insomnia is a common sleep disorder. With insomnia, you may have trouble falling asleep, staying asleep, or getting good quality sleep. This happens even if you have the time and the right environment to sleep well. Insomnia can get in the way of your daily activities and may make you feel sleepy during the day.
Short-term insomnia may be caused by stress or changes in your schedule or environment. It can last for a few days or weeks. Chronic (long-term) insomnia occurs 3 or more nights a week, lasts more than 3 months, and cannot be fully explained by another health problem.
To diagnose insomnia, your healthcare provider may ask about your sleep habits and ask you to keep a sleep diary. Your provider may also recommend healthy lifestyle habits such as a regular sleep schedule, cognitive behavioral therapy for insomnia, and medicines to help you manage your insomnia.
Insomnia can affect your memory and concentration. Chronic insomnia raises your risk of high blood pressure, coronary heart disease, diabetes, and cancer.
Symptoms
If you have insomnia, you may experience several different symptoms.
You may lie awake for a long time before you fall asleep. This is more common in younger adults.
Sleep may be possible for only short amounts of time. You may wake up often during the night or be awake for most of the night. This is the most common symptom and affects mostly older adults.
Waking up too early in the morning and not getting back to sleep is also common.
Poor-quality sleep may lead you to wake up feeling unrested, and you may feel sleepy during the day. You may also have trouble focusing on daily tasks. Insomnia can cause you to feel anxious, depressed, or easily annoyed.
Treatment
Healthy sleep habits
In addition to following a heart-healthy lifestyle, try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep.
Make your bedroom sleep friendly. Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle.
Go to sleep and wake up around the same time each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule.
Avoid caffeine, nicotine, and alcohol close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.
Get regular physical activity during the daytime, at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep.
Avoid naps, especially in the afternoon. This may help you sleep longer at night.
Eat meals on a regular schedule and avoid late-night dinners.
Limit how much you drink close to bedtime. This may help you sleep longer without having to use the bathroom.
Learn new ways to manage stress. Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, meditation, or yoga to help you relax. Acupuncture may also help improve insomnia, especially in older adults.
Treat by Chinese medicine Treatment : Acupuncture and Take herb medicine
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