Insomnia is difficulty falling asleep or staying asleep and is often considered chronic if it happens at least three nights per week for three months or longer.
Most of us have experienced brief periods of insomnia (also called acute insomnia). Almost everyone knows what it feels like to still be awake staring at the ceiling and wishing for sleep. This can happen when you travel and experience jet lag, or when you’re anxious and overwhelmed by life circumstances.
Symptoms of Insomnia
According to guidelines from a physician group, people with insomnia have one or more of the following symptoms:
Difficulty falling asleep.
Difficulty staying asleep Natural relaxing(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.
Behavior problems, such as feeling impulsive or agresive.
Difficulty at work or school.
Difficulty in personal relationships, including family, friends and caregivers.
The duration of insomnia is important. Doctors consider insomnia chronic if it occurs at least three nights per week for three months or longer.
Four environmental and lifestyle changes that can help set the mood for better sleep.
Invest in Blackout Curtains
Dark rooms support better sleep, as light exposure can interfere with circadian rhythms, the daily cycle that tells your body when to wake up and when to fall asleep. For those living on a bright street or in a place where the sun sets late during certain times of the year, hang heavy, thick curtains over the window.
Remove Electronic Devices
Outside light isn’t the only source of bedroom brightness: Electronic devices are increasingly becoming bedtime companions, but the blue light they emit suppresses the production of melatonin, a chemical that tells the body when it’s time to sleep. Although certain screen protectors claim to block out these blue-light wavelengths, the safest approach is to put all phones, tablets, and laptops away an hour before going to bed and read a book instead.
Eat Smart
In addition to tweaks you can make to your evening routine, there are changes you can make throughout the day that will pay off at bedtime. For instance, following a healthy meal plan and avoiding foods with processed sugar will help keep your energy levels even throughout the day and night.
Exercise Regularly
Regular exercise is also important. In fact, just 10 minutes of activity a day can improve the quality of your nighttime sleep and lower your risk for conditions including sleep apnea and restless leg syndrome. Focus on aerobic activities like jogging, biking, or hitting the gym.
