Understanding Insomnia
Insomnia is a sleep disorder characterized by difficulties in falling asleep, staying asleep, waking up too early, or feeling unrefreshed despite getting the recommended hours of sleep.
This condition can be acute (short-term) or chronic (long-term), and it can significantly affect your quality of life, work performance, and mental health.
Common Symptoms of Insomnia:
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Difficulty falling asleep
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Frequent nighttime awakenings
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Waking up too early and being unable to fall back asleep
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Feeling unrefreshed upon waking, despite adequate time in bed
Causes of Insomnia:
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Stress – whether work-related or personal
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Poor bedtime habits – such as using smartphones or computers before bed
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Stimulant intake – consuming caffeine or alcohol close to bedtime
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Underlying health conditions – including depression, anxiety, or chronic pain
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Medications – certain drugs that affect the nervous system
Impact on the Body and Mind:
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Impaired memory and decision-making
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Mood swings and irritability
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Increased risk of cardiovascular disease, hypertension, and diabetes
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Greater risk of accidents due to fatigue and poor concentration
Treatment and Management Approaches
✅ Sleep Hygiene
Healthy sleep habits are often the first step in addressing insomnia:
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Maintain a consistent sleep and wake schedule—even on weekends
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Avoid electronic screens before bedtime
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Limit caffeine intake in the afternoon
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Create a restful sleep environment: a comfortable temperature and a dark, quiet room
✅ Cognitive Behavioral Therapy for Insomnia (CBT-I)
This is a doctor-recommended, evidence-based approach that addresses negative thoughts and behaviors that interfere with sleep.
✅ Medication (when necessary)
In some cases, short-term use of sleep aids may be prescribed. However, long-term use is not recommended due to the risk of dependency.
When Should You See a Doctor?
If you experience insomnia at least three nights per week for over a month, or if it disrupts your daily life—such as causing daytime drowsiness or reduced concentration—you should consult a healthcare professional for proper evaluation and personalized treatment options.
