Sleeping time differs from person to person; usually an adult needs seven to eight hours of sleep. Spending 7-8 hours in bed and unable to fall asleep, feeling drowsy in the daytime, unable to sleep for 7 hours may be considered as Insomnia. Insomnia is a common sleep disorder. It is also known as sleeplessness during which people have difficult falling asleep and/or staying asleep. People with insomnia feel daytime sleepiness, irritability, depressed mood and low energy. [1] This may interfere with daily activities, and may make the person feel unrested. Research shows that around 25% of people within the United States experience insomnia every year, but around 75% of those people do not develop a long-term/chronic problem. The prevalence of insomnia is 9% in the general population and around 30% suffer from occasional insomnia in India was reported. In a study conducted in Karnataka 18.6% population reported insomnia. In north India a higher prevalence of sleep disorders related to initiation and maintenance of sleep (28%) was reported. Studies suggest that insomnia is an unrecognized burden in India and call attention to the need for studies related to different socio-economic situations in a community.
CAUSES
No more than eight hours for sleep. At least seven hours of sleep is recommended for a healthy adult. You don’t need more than eight hours in bed to achieve that.
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends.
If you don't fall asleep within about 20 minutes, leave your bed and try to do something that is relaxing. Try reading a book or listening to music. Only return to bed when you are sufficiently tired.
2. Pay Attention to What You Eat and Drink
Neither starve yourself or overeat. Avoid heavy meals around bedtime.
It is important to avoid smoking or drinking alcohol or caffeinated beverages around bed-time. These agents may affect your sleep quality adversely.
3. Restful Environment Helps
A cool, dark and quiet room is ideal for sleeping. Avoid prolonged use of electronic gadgets before bedtime. The blue light emanating from these devices adversely affects Melatonin, the sleep hormone, secretion from the pineal gland. Darkness stimulates the secretion of Melatonin. Draw curtains, use earplugs, a fan or other devices to create an environment conducive to your needs.
Taking bath or meditation techniques are known to promote better sleep. It is also advisable to avoid vigorous exercise close to sleep hour.
4. Avoid Sleeping During the Day
Daytime naps tend to interfere with night-time sleep. Limit your day-time naps to 30 minutes and avoid them completely in the evening.
5. Add Physical Activity to Your Daily Routine
Regular exercise or physical activity can help you to sleep better. As mentioned above, avoid these closer to the sleep time.
Spending time outside every day might be helpful, too, so also is true for spending more time in bright light.
6. Manage Worries
Resolve your worries or concerns before bedtime. Stress management may help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. Avoid going to bed with worries
7. Avoid Blue screen exposure
It is a proven fact that Blue light hinders with sleep initiation. Blue light gives a false signal to the brain about daytime, hence disrupts our circadian rhythm. So it is advised not to use mobile/laptop or watch TV before going to bed.
8. Avoid late night meals
Eating late in the night badly affects both sleep quality & natural melatonin secretion in the body. Even eating spicy things late at night may cause acidity & heartburn, leading to disturbed sleep. Either a light snack 1-2 Hr before bedtime may help in getting good sleep.