Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.
Types of Insomnia
Transient insomnia – occurs when symptoms last up to three nights.
Acute insomnia – also called short-term insomnia. Symptoms persist for several weeks.
Chronic insomnia – this type lasts for months, and sometimes years. According to the National Institutes of Health, the majority of chronic insomnia cases are side effects resulting from another primary problem.
Insomnia can occur at any age, and is more likely to affect women than men. According to the National Heart, Lung, and Blood Institute, people with certain risk factors are more likely to have insomnia. These risk factors include:
• High levels of stress
• Emotional disorders, such as depression or distress, related to a traumatic life event
• Lower income
• Traveling to different time zones
• Certain medical conditions
• Sedentary lifestyle
• Changes in work hours or night shifts
Causes of Insomnia
Insomnia can be caused by physical and psychological factors. There is sometimes an underlying medical condition that causes chronic insomnia, while transient insomnia may be due to a recent event or occurrence. Insomnia is commonly caused by:
Disruptions in circadian rhythm – Jet lag, job shift changes, high altitudes, environmental noise, extreme heat or cold.
Psychological issues – Bipolar disorder, depression, anxiety disorders, or psychotic disorders.
Medical conditions – Chronic pain, chronic fatigue syndrome, congestive heart failure, angina, acid-reflux disease (GERD), chronic obstructive pulmonary disease, asthma, sleep apnea, Parkinson’s and Alzheimer’s diseases, hyperthyroidism, arthritis, brain lesions, tumors, stroke.
Hormones – Estrogen, hormone shifts during menstruation.
Other factors – Sleeping next to a snoring partner, parasites, genetic conditions, overactive mind, pregnancy.
Symptoms of Insomnia
• Difficulty falling asleep
• Difficulty staying asleep (waking up during the night and having trouble returning to sleep)
• Waking up too early in the morning
• Unrefreshing sleep (also called “non-restorative sleep”)
• Fatigue or low energy
• Cognitive impairment, such as difficulty concentrating
• Mood disturbance, such as irritability
• Behaviour problems, such as feeling impulsive or aggression
• Difficulty at work or school
• Difficulty in personal relationships, including family, friends and caregivers
Treatment of Insomnia
Cupping Therapy: Hijaamah is very helpful and may induce the ability to sleep when it comes to insomnia, especially when the sunnah points (preventing points) are considered and bloodlet.
Acupuncture: Some evidence shows that acupuncture may be beneficial for people with insomnia, though we need more research.
Yoga or tai chi: Some studies suggest that the regular practice of yoga or tai chi can help improve sleep quality.
Meditation: Several small studies suggest that meditation, along with conventional treatment, may help improve sleep and reduce stress.
- a cup of milk with 3 spoon of honey every night for at least a month
- Take 3 cups of curd every day for at least a month
- Boil a table spoon of aniseed (covered), sieve after 15 minutes, take warm, you may add hot milk & honey
Learn to relax: Self-hypnosis, biofeedback and relaxation breathing are often helpful.
Control your environment: Avoid light, noise, and excessive temperatures. Use the bed only to sleep and avoid using it for reading and watching TV. Sexual activity is an exception.
Establish a bedtime routine: Have a fixed wake time.
• Avoid large meals, excessive fluid intake, and strenuous exercise before bedtime and reduce the use of stimulants including caffeine and nicotine.
• If you do not fall asleep within 20 to 30 minutes, try a relaxing activity such as listening to the recitation from the Qur’aan (baqarah).
• Limit daytime naps to less than 15 minutes unless directed by your doctor.
• It is generally preferable to avoid naps whenever possible to help consolidate your night’s sleep.
• There are certain sleep disorders, however, that will benefit from naps.
Triple T wishes us sound health!