Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or unrefreshing sleep. And it’s a very common problem, that affects your energy, your mood, and your ability to function during the day. Chronic insomnia can even contribute to serious health problems.
Most cases of insomnia are related to poor sleep habits, depression, anxiety, lack of exercise, chronic illness, or certain medications.
Symptoms may include difficulty falling asleep or staying asleep and not feeling well-rested.
Treatment for insomnia involves improving sleep patterns, behavioral therapy, and identifying and treating the underlying causes. Sleeping pills can also be used but should be monitored for side effects.
Insomnia Symptoms:
- Difficulty falling asleep despite being tired during the day.
- Poor concentration during the day.
- Paired performance.
- Malaise and fatigue.
- Behavioral issues.
- Chronic pain.
- Headache.
- Wake up frequently during the night.
- Difficulty falling back to sleep on waking.
- Non-restorative sleep.
- Relying on sleeping pills or alcohol to fall asleep.
- Waking up too early in the morning.
- Drowsiness, fatigue, or irritability during the day.
- Difficulty concentrating during the day.
Type and causes of insomnia in MS:
Initial Insomnia:
- Inability or difficulty falling asleep.
- Can be caused by neuropathic or musculoskeletal pain, as well as certain medications.
Average Insomnia:
- Waking up during the night and being unable to go back to sleep.
- Possibly caused by daytime fatigue, muscle spasms, and nocturia.
Terminal Insomnia:
- Waking up too early.
- Possibly caused by lack of exposure to daylight.
How do sleep better and fight against insomnia?
- Read a few pages of an interesting book, it will give you peace and be thoroughly tracked, and it will help you sleep well quickly.
- Sleeping at a good room temperature will help you sleep without feeling cold or shivering.
- It is better not to eat much before sleeping to sleep well, better to eat dinner 3 hours before sleeping because it will help a lot.
- Try to stop drinking caffeinated beverages at least six hours before sleeping; it is recommended by the American Academy of Sleep Medicine.
- Meditation trains us to be less in our heads and more aware of the present moment. The mind’s tendency to get caught up in its thoughts is perhaps strongest at bedtime when we suddenly stop and remain still.
How to get a better night’s sleep?
A continued lack of sleep or poor-quality sleep increases the risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression, and obesity.
1. Make your bedroom a haven of peace:
Is your mattress as soft or firm as you want it to be? Are your sheets comfortable? Temperature and humidity OK? Is the room quiet and dark enough for you? (Wear earplugs or a mask if necessary.)
2. Create a bedtime routine:
Go to bed at around the same time each night and follow the same routine so your body knows you’re ready for bed. Dim the light, drink a cup of herbal tea or take a bath, and read or listen to music to ease the transition from wakefulness to drowsiness.
3. Get up at around the same time every morning, on weekends too:
Such consistency will reinforce the sleep-wake cycle of your biological clock. Use your bed to sleep. Move the TV (computer, tablet, or smartphone) out of the bedroom; do not read, talk on the phone, or snack in bed.
4. Don’t lie and stare at the ceiling:
If you don’t fall asleep after a while, or if you wake up in the middle of the night, get up and read, listen to music, or breathe deeply to promote sleep. (But don’t exercise!)
5. Eliminate daytime naps:
Some people are quite sleepy in the afternoon and sleepy for a while. But if they do take a nap, they may have trouble sleeping that night and the next day, so they will need to take another nap to make up for the previous night’s sleep loss.
6. Exercise Regularly:
Exercising during the day can help you feel tired and relaxed at night. If you don’t already exercise, ask your doctor to help you design a workout. Avoid exercising within three hours of bedtime, as vigorous activity at this time can ward off sleep.
7. Avoid Caffeine, Nicotine, and Alcohol:
These three drugs can lead to poor quality sleep, especially if taken late in the day. Smokers often experience bothersome withdrawal symptoms when trying to sleep; caffeine stays in the body for many hours before it can be eliminated, and alcohol is a stimulant that can also disrupt sleep.
8. If your partner snores loudly or struggles while sleeping:
Move to another room or ask him to see a doctor. Snoring can often be caused by a treatable medical condition like sinus blockage, thyroid imbalance, sleep apnea, or obesity. The shaking and throbbing may be due to restless leg syndrome.
9. Only use sleeping pills as a last resort:
Under certain circumstances, hypnotic medications can be helpful for insomnia, but they are not a substitute for good sleep habits. If your insomnia has gotten to the point where sleeping pills seem like a good solution, talk to your doctor.
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