Insomnia
Insomnia is a condition when a patient has difficulty falling or staying asleep, waking up too early and being unable to go back to sleep, or experiencing sleep that is not restorative.
- Acute insomnia- temporarily being unable to get enough sleep for days or weeks, up to three months
- Chronic insomnia- sleeping problems lasting longer than three months occurring at least three or four times a week
- Primary insomnia- sleeplessness that occurs not resulting from an existing medical condition
Often insomnia can be developed from a preexisting medical issue like COPD, asthma, or chronic pain, or a mental health disorder like depression or anxiety.
Insomnia Facts
- 50 million Americans suffer from insomnia
- About 30% of adults experience insomnia
- Women are more affected by insomnia than men
- Insomnia increases with age
- $50 billion is lost in productivity each year due to insomnia
- Sleep disorders are linked to a growing number of health problems including heart disease, stroke, diabetes, obesity, cancer, and high blood pressure
Healthy Sleep Tips
- Create a bedtime routine
- Get a sufficient amount of exercise, but not in the late evening
- Keep bright lights like device screens low
- Sleep in a cooler room
- Limit naps to around 20 minutes
- De-stress before bedtime with stretches, yoga, or meditation
- Go to bed a little hungry
- Get plenty of natural light
- Find a comfortable position
- Hide your clock at night
- Do not drink coffee after lunch
- Use a night light
- Keeping a sleep diary can help pinpoint the cause of insomnia
- Some natural remedies include taking 500mg of magnesium daily, taking melatonin, drinking chamomile tea