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Quality rest is the foundation of good mental and physical health. Hardly anyone has gone through life without at least once falling into the trap of insomnia and experiencing symptoms such as fatigue, irritability, anxiety, and others.
To truly rest well, it is necessary to monitor your daily schedule and allocate enough time for rest and sleep. If you do not rest enough and suffer from exhaustion and insomnia, your quality of life may significantly deteriorate.
In this article, we will explore what insomnia is, what causes it, and which methods are effective for treatment and prevention.
What is insomnia?
Insomnia is a condition characterized by disruptions in the sleep cycle. Difficulty falling asleep, frequent awakenings, and restlessness are just some of the symptoms of this condition, leading to insufficient quality hours of rest.
According to research by the European Sleep Research Society (ESRS), around 10% of the European population and nearly 75% of Bulgarians suffer from insomnia and experience sleep problems such as frequent awakenings at night, waking up too early and being unable to fall back asleep, and feeling fatigued. Studies also show that women suffer from insomnia 40% more than men.
Main causes
The causes of insomnia are numerous and can be quite individual, as each body has its specific needs and limits depending on age, gender, physical or mental workload, accompanying diseases, temporary discomforts, or pregnancy.
The most commonly cited causes include stress and anxiety, unhealthy lifestyle, health problems, and an unsuitable environment.
Stress and anxiety
Stress is one of the most common causes of insomnia. A study conducted by the American Psychological Association shows that 40% of adults with insomnia associate their condition with stress and anxiety.
When under stress, the body releases hormones adrenaline and cortisol, which increase heart rate and prepare the body for "fight or flight." High levels of these hormones prevent the body and mind from relaxing and entering rest mode, leading to difficulty falling asleep and frequent awakenings during the night.
Unhealthy lifestyle
A hectic schedule inevitably leads to disruptions in sleep patterns. This is often the aspect people compromise on to handle the next "important" task of the day. However, in the long run, it is advisable to realize that health is priority number one and you need it if you want to be productive for the "important" things, like time with family and friends.
Other daily factors negatively affecting sleep include habits such as:
- Using electronic devices before bedtime;
- Irregular sleep schedules;
- Consuming caffeine or alcohol too close to bedtime.
- These habits can disrupt the body's natural circadian rhythm, leading to insomnia.
Health problems
According to a study by the National Institutes of Health, around 20% of people with chronic illnesses experience insomnia.
Such health problems include chronic diseases, depression, anxiety, thyroid disorders, and others. Also, complications or discomfort during pregnancy.
Unsuitable environment
The environment where you are, and even the people around you, can also be a key factor in insomnia. On a subconscious level, the body remains stressed and tense if you feel out of place, uncomfortable, anxious, or insecure. Situations such as moving to a new home, changes at work, or a noisy environment can lead to sleep problems.
Insomnia during pregnancy
Pregnancy is a stressful period for every woman. There are many physical and emotional changes that can cause stress and insomnia. These include hormonal changes, physical discomfort, and psychological factors.
Hormonal changes
During pregnancy, levels of progesterone and estrogen hormones significantly increase, inevitably leading to changes in the sleep cycle and sometimes even chronic insomnia. This can negatively affect pregnancy development and the woman’s mental state, so advice and guidance from a specialist during this period are highly necessary.
Physical discomfort
It is proven that 78% of pregnant women experience sleep problems, especially in the third trimester, due to frequent urination, discomfort, and back and hip pain caused by bodily changes.
Psychological factors
In addition to raging hormones, anxiety and stress related to the upcoming birth and the baby’s future also cause insomnia during pregnancy. This often leads to a vicious cycle where lack of sleep increases anxiety and vice versa, making psychological support as important as physical support.
Methods for treating insomnia
Once faced with insomnia, everyone seeks effective ways to manage the condition. Treatment approaches vary depending on the causes.
Effective and suitable methods that may help include:
Eliminating bad habits
To improve sleep quality, include the following habits in your evening routine:
Establish a regular sleep schedule (go to bed and wake up at the same time every day);
Avoid using electronic devices at least an hour before bedtime and after waking up;
Create a calm and comfortable sleeping environment.
Relaxation
Finding a suitable way to cope with the stress and anxiety accumulated during the day will significantly lower cortisol and adrenaline levels, improving sleep quality.
Techniques such as meditation, deep breathing, or exercise can help reduce stress and anxiety.
Cognitive Behavioral Therapy (CBT)
If insomnia becomes chronic, CBT is an effective treatment method. It helps patients identify and change negative thoughts and behaviors contributing to the problem.
Medications
For chronic insomnia, specialists may recommend sleep medications. It is important these are used under medical supervision, as they can cause dependency or side effects.
Products like Ashwagandha, Melatonin, or Valerian are among the most commonly sought supplements for insomnia, stress, and anxiety. Always consult a specialist before using any medications or supplements to find the most suitable ones for your needs and condition.
Alternative methods
Some find relief from insomnia through alternative methods such as herbal supplements, acupressure, yoga, and aromatherapy. Although these methods are not scientifically proven, some people report improved sleep.
Conclusion
In conclusion, insomnia is a serious condition that can significantly impact physical and mental health. If you suffer from sleep problems, it is important to consult a doctor or specialist to receive appropriate treatment tailored to your individual needs and circumstances.
Remember, good sleep is a fundamental element of health and well-being. If you are not getting enough sleep, it is advisable to take immediate measures to provide your body and mind with the necessary rest.
This article is for informational purposes only and does not replace consultation with a specialist. If you want to read other useful articles, feel free to explore our health portal.
