Not getting enough sleep after long tiring day? Got up in the night and unable to fall asleep again? You may be suffering from insomnia. It is characterized by lack of sleep. It can lead to poor concentration and focus, difficulty in memory, irritable behavior, impaired coordination and lack of social interaction. It can even lead to MVA because of fatigued and sleep deprived drivers. According to National Heart, Lung and Blood Institute, 20% of non-alcohol related MVA or injuries are due to sleep deprivation. It is very common during pregnancy. As per American Pregnancy Association, approximately 80% of pregnant females experience insomnia symptoms. However, this does not affect your baby.
According to National Sleep Foundation, 30-40% of American adults report that they have had insomnia symptoms within last 12 months and 10-15% of adults have chronic insomnia. It can affect at any age but it is likely to be more common in adult females and older adults. Insomnia can lead to high blood pressure, high risk of cardiac disease, diabetes, anxiety, depression, obesity and other ailments.
What can we do?
- Relaxation therapy includes a number of exercises that can calm down a person and helps in inducing sleep. Consult your PT.
- Regular exercises for 20-30 mins daily really helps.
- Reduce stress and if possible seek treatment and overcome any kind of anxiety and depression
- Avoid caffeine, tobacco and alcohol intake.
- Make a bed time routine and always follow it.
- Eat right food. Your meals should contain complex carbohydrates and protein.
- Read a book, meditate or listen to soothing music in bed.
- Avoid taking naps in afternoon or evening.
- If you do not feel sleepy, get out and do some activity that can initiate sleep as tossing and turning in bed may lead to increase in stress levels.
How technology can affect?
Many studies have been conducted that showed light exposure from televisions and smart phones before going to sleep can affect natural melatonin levels and affect the sleep pattern by increased time to sleep. Rensselaer Polytechnic Institute conducted a study and found out that backlit tablet computers can affect sleep patterns. It is evident that technology worsens insomnia and can lead to more complications. So, put your gadgets aside for a better sleep that will help in building a better tomorrow.