How to Deal With Insomnia?
Insomnia is a sleeping disorder whose symptoms are manifested in the failure to fall asleep or retain sleep for a considerable amount of time. Insomniacs often complain about fatigue and inability to rest their mind.
Types of Insomnia
Insomnia can be of 3 types:
Transient Insomnia
May last from days to weeks. The causes may include changes in the sleep environment, timing of sleep, or stress. The effects of transient Insomnia are similar to that of sleep deprivation like sleepiness and impaired psychomotor performance.
Acute Insomnia
It is characterized by the inability maintain consistent sleep for a period mostly from three weeks to six months.
Chronic Insomnia
May last from months to years. It can be a primary disorder or caused by another disorder. Its effects can vary according to its causes, including sleepiness, muscular or mental fatigue. Somehow chronic insomniacs show an increased alertness.
What Causes Insomnia in Sports Women?
Insomnia can be caused by a variety of factors they include the following:
Use of Psychoactive Drugs or Stimulants
This includes the use of certain medication, herbs, caffeine, cocaine, ephedrine, amphetamines, methylphenidate, MDMA, methamphetamine and modafinil.
Hormone Shifts
Hormone shifts such as those that precede menstruation and those during menopause may cause insomnia.
Psychological Problems
Fear, stress, anxiety, emotional or mental tension, work problems and financial stress are all causes of insomnia.
Disturbances of the Circadian Rhythm
Jet lag can cause an inability to sleep at some times of the day and excessive sleepiness at other times of the day.
Neurological Disorders
Neurological disorders and brain injuries can cause insomnia.
Poor Sleep Hygiene
Poor sleep hygiene and disordered sleeping habits can cause insomnia.
Delayed Sleep Phase
Delayed sleep phase is often confused with insomnia. If the individual has trouble getting to sleep, but has normal sleep architecture once asleep, a circadian rhythm disorder is a more likely cause.
Sleep Apnea
It is a condition characterized by interrupted breathing during sleep resulting in disturbed sleep cycle. With the obstructive form of the condition, there is a partial loss of the muscle tone of respiratory tract. People having this condition often cannot recall awakening or having breathing disorders, but often complain of excessive sleepiness during the day. Cerebral vascular condition, congestive heart failure, and premature ageing are the possible causes.
Treatment for Insomnia
Sedatives and Sleeping Tablets
These are commonly used by insomniacs. One problem with sedatives is that they create a peculiar psychological dependency which the individual may find difficult to shrug off. Sedatives such as benzodiazepines and newer nonbenzodiazepine drugs may also result in similar condition which manifests in withdrawal symptoms.
Herbs
Herbs like valerian, chamomile, lavender, hops, and passion-flower are also used in the treatment of insomnia. Valerian is a modestly effective herb. Another herb is Cannabis.
Magnesium
Magnesium deficiency or low magnesium levels can also induce insomnia. In such cases incorporation of magnesium in diet on consultation with the doctor can produce good results.
Approaches to insomnia vary. A common misconception is regarding the use of alcohol. But use of alcohol can have side effects and is not at all advisable and if possible prevented.
Self-Care Guidelines for Women with Insomnia
Women with insomnia can easily treat insomnia themselves by exercising regularly. Research studies show that aerobic exercises and physical fitness are important in maintaining good health and fighting insomnia. Exercise daily in the early morning and avoid any kind of strenuous activity before you go to bed. Also, avoid large meals and taking excessive fluids before you go to bed.
Women with insomnia should make sure that they live in the sleep-friendly environment. Light, noise and high room temperature disturb your sleep. So, your bedroom should be free from all the sleep disturbing factors.