INSOMNIA ....

 The most common problem faced by people nowadays. Even I too have . Basically insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep. Mainly they have problem with there sleep and they can't sleep properly .They remain awake all night and wonder to sleep but fail to do so..!!!!

 People with insomnia tend to have difficulty falling asleep (onset), staying asleep (maintenance), and/or they wake up too early in the morning.  They can't complete there 8 hour sleep and feel restless. Below are some symptoms faced by people with insomnia .

•  Symptoms  :- 

1. Restless.

2. Tired.

3. dissatisfied with their sleep

4. Decreased performance in work or at school.

5. Tiredness 

6. Fatigue 

7. Low energy.

8. Mood swings.

9. Difficulty in concentration.

• Types  of  Insomnia :- 

Insomnia may be characterized based on its duration. We have two types of insomnia .

1. Acute insomnia .

2. Chronic insomnia.

  # Acute insomnia :-

It is brief and often happens because of life circumstances for example, when you can't fall asleep the night before an exam, or after receiving stressful or bad news). Many people may have experienced this type of passing sleep disruption, and it tends to resolve without any treatment.

#Chronic insomnia :-

It is disrupted sleep that occurs at least three nights per week and lasts at least three months. Chronic insomnia disorders can have many causes. Changes in the environment, unhealthy sleep habits, shift work, other clinical disorders, and certain medications could lead to a long-term pattern of insufficient sleep. People with chronic insomnia may benefit from some form of treatment to help them get back to healthy sleep patterns. Chronic insomnia can be comorbid, meaning it is linked to another medical or psychiatric issue, although sometimes it's difficult to understand this cause and effect relationship.

• Do's   and  Don'ts  for insomnia  :-

• Stick to a regular sleep schedule (same bedtime and wake-up time), seven days a week.

• Establish a regular, relaxing bedtime routine.

• Take a warm bath or shower before bed.

• Do relaxation exercises before bed, including mindful breathing and progressive muscle relaxation.

• Exercise at least 30 minutes per day most days of the week. Restrict vigorous exercise to the morning or afternoon. More relaxing exercise, like these yoga poses to help you sleep, can be done before bed.

• Go to bed when sleepy, and get out of bed if you’re tossing and turning.

• Turn your clock around so you can’t see the time.

• Turn off the alert for texts and emails on your phone.

• Don’t ingest caffeine after noon. This includes coffee, tea, iced tea, energy drinks and soda.

• Don’t have that second glass of wine with dinner. While alcohol is known to speed the onset of sleep, it also disrupts sleep–especially causing arousal during the second half of the night, when the body should be entering deep sleep.

• Don’t eat a large, heavy meal close to bedtime.

• Don’t watch TV, use the computer or spend long periods on a mobile device before bed. These activities stimulate the brain and make it harder to fall alseep.

• Don’t use your phone, laptop, or other mobile device in bed.

• Don’t give in to the urge to nap during the day; it can disturb the normal sleep/wakefulness pattern.