الأرق (Insomnia)

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Insomnia

 

This page will help answer your questions about insomnia.

What is Insomnia?

Insomnia is a common sleep disorder characterized by difficulty falling asleep or staying asleep for an extended period, which affects sleep quality.

  • What Are theCauses of Insomnia?.
  • Stress and anxiety.
  •   Psychological pressuresor traumas..
  • Depression and schizophrenia.
  • Respiratory problems.
  • Joint and muscle issues.
  • Chronic pain.
  • Heart problems.
  • Long-distance travel with time differences.
  • Caffeine consumption (e.g.,coffee, tea)..
  • Smoking (nicotine).
  • Working late hours (night shifts).
  • Poor sleep environment (inadequate air conditioning, uncomfortable bed, annoying lights, loud noises).

Certain types of medications (such as antidepressants, epilepsy drugs, and steroids).

  • Factors that may increase the risk of poor sleep include:
  • Stress: Worrying about studies, work, relationships, or money increases the risk of insomnia.
  • Gender: Insomnia affects women more than men, as hormonal changes during pregnancy and menopause can cause sleep problems.  

Lifestyle changes: Following an irregular or inconsistent sleep schedule.

How Do You Deal with Insomnia? Tips That May Help Reduce the Chance of Insomnia

  • There are various treatment methods for insomnia, depending on the causes:
    • Non-Pharmaceutical Treatment:
    • Relaxation techniques, breathing exercises, mental relaxation exercises, and meditation techniques.
    • Using sleep tools, arranging the room, using a comfortableCBTbed, and limiting time in bed to consolidate sleep.
  • Cognitive Behavioural Therapy (CBT) helps reduce anxiety associated with chronic (long-term) insomnia. CBT explores how thoughts, behaviors, and routines affect sleep patterns. It identifies factors causing insomnia symptoms.
    • Pharmaceutical Treatment:

There are many medications for treating insomnia and aiding sleep. Consult your doctor before taking any medication.

  • Tips That May Help Reduce the Chance of Insomnia:
  • Train your body to adhere to a consistent sleep schedule.
  • Create a suitable, comfortable sleep environment away from bright lights and loud noises.
  • If you have trouble falling asleep for 20 minutes, leave the bed and engage in light physical activity.
  • Avoid caffeine intake in the evening.
  • Practice relaxation techniques before bedtime, such as taking a warm bath.

Avoid napping during the daytime.

A guide to help you improve sleep.

  • When Should You Consult a Doctor?
  • If insomnia interfereswith yourdaily functioning.
  • If you feel fatigued and lethargic during the day.

 

If insomnia limits your daily productivity.

Frequently Asked Questions:

Is there a specific food that improves insomnia?

There is no specific food proven to treat insomnia, but it is recommended to avoid heavy and greasy meals before sleeping to help improve sleep.

What are the complications of insomnia?

  • Sleep is essential for your physical and mental health, and not getting enough can affect:
  • Quality of life.
  • Reduced physical performance.
  • Mental health disorders..

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