Has ever happened to you that you couldn’t sleep all night and then you walked like a zombie the rest of the day? Have you spent more than one night without sleep? Many?

If it is an isolated case, you should not worry, but if the episode is repeated several nights you need to find the factor that causes it or see a doctor when it turns most serious.

Lack of sleep or inability to sleep or staying asleep all night is called insomnia. Insomnia is a common sleep disorder that affects women more often than men and is more common in older adults than in young people, causes people to sleep poorly and when they wake up not feel they even rested.

Depending on the length (number of sleepless nights) insomnia may be acute (days or weeks) because of stress most of the time; or chronic (over a month) and are mostly caused by side effects (other health problems such as arthritis or other chronic pain illnesses, neurological disorders, gastrointestinal problems, malfunctions of the thyroid gland, etc.). Some commonly used substances such as caffeine and other stimulants, nicotine, and alcohol may also cause insomnia.

Primary insomnia, on the other hand is a separate disorder and its cause is not well known but is related to prolonged stress and changes in emotional state.

Insomnia can cause excessive sleepiness and lack of energy during the day, problems with concentration, attention and memory impairing performance in daily tasks. It can also cause depression and/or mood changes.

Treating the underlying cause of secondary insomnia can solve or improve the problem, especially if this is corrected soon after starting. Changes in lifestyle can also help to relieve acute insomnia.

As I said at the beginning, if the insomnia is prolonged, you should go to a doctor who, after a diagnosis with tests and background check, may prescribe you some medications or recommend you doing cognitive behavioral therapy that can help relieve anxiety associated with chronic insomnia.

 

If your doctor prescribes you some medication, you should ask, as usually, about the benefits and side effects of them as some can cause dependence or cause grogginess the next day.

In the case of OTC products are not regulated by the FDA so it is not known for sure how well they work or how harmless they are. Melatonin, L-tryptophan and tea or valerian extracts are counted among them. Before taking anything, better consult a doctor.

 Some tips to help you sleep better

Far from warm milk before bed, there are many other healthy tips and daily habits that improve sleep:

-Avoid large or heavy meals before sleeping and excess of fluids. The healthy and balanced diet also helps the good body functioning.

– Cardio or aerobics exercises daily combined with stretching exercises before bed make you rest better and help prevent cramps during sleep.

-Prepare the room with little or no light, fresh if possible without disturbing noises. TV, phones and other devices cause distractions and wakefulness, if possible, avoid them.

-Generate a routine going to bed at the same time every day and waking up at the same time in the morning.

-Avoid caffeine, energy drinks and alcohol before sleep.

-Avoid feather pillows because it is proven that latex or polyester generate better comfort while sleeping.

-Eat Kiwi few hours before bedtime can also help due to its high content of antioxidants.

 

I hope it has served you and do not forget to find the best doctors near you in  YaSabe.com!