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Can't Sleep? Finding it Really Difficult? Then You Must Read This.

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Can't Sleep? Finding it Really Difficult? Then You Must Read This.

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This article speaks about issues related to sleeping problems and its management

Medically reviewed by

iCliniq medical review team

Published At April 26, 2017
Reviewed AtApril 25, 2023

Insomnia means in short, "disease of sleep".

When you have difficulty to initiate sleep, difficulty in maintaining sleep, or getting unsatisfied sleep, then you are probably suffering from insomnia.

Check Out Yourself if You Have Any of the Following Symptoms:

  • Do you take more than 30 minutes to initiate sleep or go into sleep?
  • Do you sleep for less than 5 hours in 24 hours time?
  • Do you awaken frequently from sleep (more than three times)?
  • Do you never get sound sleep or get unsatisfied sleep or do you remain tired even after sleep?

If any of the above symptoms is associated with you, then you are suffering from insomnia. It is quite natural to have such symptoms some or other times when you are in stress. But if you are having these symptoms for more than 20 days, then you definitely need treatment.

Insomnia is common in females, middle aged people and old aged people. And more common in night shift workers and people who are physically or mentally ill. Young boys suffer more to initiate sleep while middle aged and old aged people suffer more to maintain the sleep and have sound sleep issues. But common man prefers to stay away from sleeping pills irrespective of his sufferings due to side effects of sleeping pills.

And more dangerous is drug dependency, drug misuse and drug abuse! You must have heard of many stories of death due to overdoses of sleeping pills. Anything that is taken in excess is always dangerous. There are newer drugs available which are more safe, but should be taken only with doctor's prescription. There are still a few people who do not like to take drugs.

To Prevent Insomnia:

  • Do not eat food items with caffeine during night.
  • Do not eat heavily during night, especially people with acidity (gastritis).
  • Avoid strenuous physical exercise at night. Exercise should be done at least 4 hours before going to sleep.
  • Avoid alcohol consumption at night. Some people prefer drinking alcohol to get sleep. It is true that alcohol makes you sleep early, but when metabolism of alcohol takes place, it causes frequent awakening leading to more tiredness.
  • Strenching or yoga is better before going to sleep. It relaxes the muscles and helps you sleep.
  • Avoid work or conversations that cause more stress before going to sleep.
  • Do not choose night time to discuss all your problems with your partner.
  • Avoid watching television or surfing net late night.
  • Soft music is best before sleeping, but avoid loud music.

Frequently Asked Questions

1.

Why do We Feel Difficulty in Sleeping?

Difficulty in sleeping can occur due to multiple causes. Some common causes are:   Stress. Trauma. Caffeine. Divorce. Hunger.  Discomfort.

2.

Should We Read if We Cannot Sleep?

Not only reading but anything soothing can be done in order to trick the mind into falling asleep. Moving places and changing sleeping positions can help as well.

3.

Can Insomnia Cause Death?

If the insomnia is long-standing and not treated, it leads to a chronic stage of insomnia which can eventually cause death.

4.

What Is the Best Position to Fall Asleep Fast?

Sleeping on the back and sleeping on the right side are considered the best positions for sleeping on the right side is the most preferable to fall asleep quickly.

5.

How Much Sleep Do You Need According to Age?

Sleep requirements according to age are as follows:
3–5 years- 10–13 hours.
6–12 years- 9–12 hours.
13–18 years- 8–10 hours.
18–60 years- 7 or more hours.

6.

Should We Skip a Night of Sleep to Reset?

 
No, skipping a night of sleep will not reset the circadian cycle and will additionally lead to indigestion and feeling groggy.

7.

What Foods Help in Sleep Deprivation?

Almond.
Turkey.
Chamomile tea.
Warm water.
Honey in water.
Kiwi.
Walnuts. 

8.

How to Know if We Slept Well?

Feeling energized and not groggy are the two classical signs of knowing one has slept well. Normal appetite, pleasant mood, and normal urinary output as well are factors that are signs of good sleep.
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Dr. Bhandari Ajinkiya Bhimrao
Dr. Bhandari Ajinkiya Bhimrao

General Medicine

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