Insomnia is a common sleep disorder that causes weariness, dents one’s energy levels, and affects one’s overall quality of life. People with insomnia find it difficult to fall asleep, stay active, or wake up easily. Studies show that over 25% of people in the country have insomnia yearly, but most cases do not convert to long-term problems. One should know the most common symptoms, causes, home remedies, and insomnia treatments.

What is insomnia?
According to the Centers for Disease Control and Prevention, a person needs 7 to 9 hours of sleep daily. Adults may experience short-term insomnia from stress or trauma that may last a few days to weeks. Long-term or chronic insomnia, however, may go on for months. The condition is often associated with more serious underlying health concerns like diabetes, cardiovascular disease, or depression. Prolonged insomnia, if left untreated, can lead to hypertension or weight gain.

Symptoms
Insomnia is characterized by one’s inability to fall asleep easily. One may wake up multiple times during the night or find it difficult to return to sleep. As a result of constant sleep disruption, one may experience the following symptoms during the day:

• Irritability
• Trouble concentrating
• Short-term loss of memory
• Feeling fatigued or unnaturally tired
• Increased number of errors or accidents

Insomnia usually impairs one’s regular activities and thought processes. If symptoms persist for days, one is advised to consult a doctor. Identifying the cause of insomnia can help one get a suitable and timely remedy.

Causes
Physiological and psychological factors and one’s environment can play a role in the development of insomnia. Here are some common causes:

• Financial, familial, academic, or work-related stress
• Unhealthy lifestyle and eating habits
• Bad sleep schedule
• Anxiety, depression, or other mental health concerns
• Pain due to conditions like arthritis
• Cancer or other chronic diseases
• Acid reflux or heartburn
• Hormonal imbalance due to menopause or thyroid disease
• Excessive travel or jet lag
• Stressful life events like accidents, loss of a loved one, divorce, or job loss
• Excessive screen time
• Neurological disorders like Alzheimer’s or Parkinson’s
• Any ongoing medical treatments
• Aging

Home remedies to manage insomnia
Insomnia can be a result of poor lifestyle choices and eating habits. Here are some ways of improving sleep quality:

Avoid large meals before bed
Experts advise people to stop eating at least three hours before bedtime since the body slows down its functions to prepare for sleep and repair. Eating heavy meals can hinder digestion and disrupt one’s sleep.

Reduce caffeine intake
Caffeine-rich liquids like coffee, chocolate, and soda block sleep-promoting receptors in one’s brain and get absorbed quickly. Experts recommend cutting off caffeine consumption four to six hours before bedtime to not let it disrupt one’s sleep.

Stay physically active
Studies suggest that regular exercise during day time improves the quality of one’s sleep. Even 30 minutes of exercise, including aerobics, cardio, walking, swimming, or jogging, allows the body to make the most of resting periods. It also results in deep sleep, which boosts immunity, helps manage stress, and improves cardiac health. One is advised to avoid night or late evening workouts, so the body is not stimulated.

Maintain a uniform sleep schedule
Sticking to a consistent bedtime and wake-up schedule allows the body to develop an internal clock and ease insomnia symptoms.

Practice relaxation techniques
Meditation, yoga, stretching, deep breathing, journaling, listening to soothing music, and running a warm bath with Epsom salt are proven ways to improve relaxation and sleep quality. High cortisol levels due to stress also tend to keep one awake for a long time. So, these techniques can help reduce stress as well. One is advised to start winding down with these an hour before bedtime.

Avoid napping during the day
Taking naps during the daytime can make it harder to fall asleep at night. If one must, it’s best to limit the nap time to 20 to 30 minutes before 3 PM.

Avoid gadgets, noise, and excessive light
One must put away their smartphones, laptops, tablets, and other screens at least an hour before bedtime. One can use noise-canceling earplugs, light-blocking eye masks, blackout blinds, or curtains for uninterrupted sleep. Also, one can use a soothing humidifier or air purifier to enhance sleep quality.

Treatment options
If one experiences persistent insomnia despite all remedies, one is advised to consult a doctor and get a diagnosis for any underlying health concern. Usually, treatment for insomnia includes the following:

Cognitive behavioral therapy
CBT is an organized medical intervention that allows one to discover and replace sleep-inducing thoughts and actions with sleep-promoting routines.

Sleep aids
In some cases, a healthcare professional may prescribe additional sleep aids for the short term to treat chronic insomnia. For example, the melatonin hormone produced by the brain regulates one’s sleep cycle. So, a doctor may recommend taking a melatonin boost to promote relaxation.