Insomnia can be acute or chronic and can affect people of all ages. But how can you beat insomnia and its problems? Managing insomnia requires a combination of lifestyle changes and treatment options. Your healthcare provider can help you determine the right management plan depending on the causes and severity of insomnia.

Self-care Strategies

To prevent insomnia, it is important to keep the body and mind relaxed and calm and to boost the immune system. The following tips can help:

•  Maintain a Consistent Sleeping Schedule: It helps to maintain a healthy sleep routine by going to bed and waking up at the same times every day. It is also important to create an optimal sleep environment by having a comfortable mattress and supportive pillows and making the room dark and quiet using curtains or blackout blinds. Additionally, keep mobile phones and other screens out of the bedroom and start winding down an hour before bedtime, such as by taking a relaxing bath.
• Adopt a Healthy Dietary Habit:  Make sure to avoid going to bed hungry. Eat a healthy, balanced meal that includes fruits, vegetables, whole grains, and nuts to boost your immunity and overall well-being. However, don't eat a heavy meal within 2-3 hours of going to bed. Also, try to limit caffeine, nicotine, and alcohol intake, especially at night. Caffeine and nicotine contain stimulants that can hinder falling asleep, while alcohol can disrupt sleep by causing midnight awakenings and affecting sleep quality.
• Relaxation: Remember, being relaxed is essential for a good night's sleep. You can achieve relaxation by practicing deep breathing, meditation, and progressive muscle relaxation. It's also helpful to establish a bedtime routine that includes activities such as taking a warm bath, reading a book, or listening to soothing music.
• Exercise Regularly: Regular physical activity is known to improve sleep quality, but it's best to avoid working out close to bedtime. Exercising near bedtime can increase energy levels and blood pressure, making it harder to relax and fall asleep. Additionally, exercising can interfere with the production of melatonin, the hormone that regulates sleep. It's generally recommended to finish exercising at least 2-3 hours before bed. This allows the body time to wind down and relax before sleep.
• Manage Stress: Stress can disrupt sleep by increasing cortisol, a hormone that interferes with sleep. It can also cause difficulty relaxing, emotional distress, and muscle tension, making it harder to fall asleep and stay asleep. Effective stress management is crucial for improving sleep quality. Engage in stress-reducing activities such as yoga or journaling to clear your mind before bed.

Insomnia Treatment

Treatment options for insomnia can include lifestyle changes, medication, and therapy. The most suitable approach depends on the underlying cause and type of insomnia. It's important to consult with your healthcare provider to determine the best course of treatment for your specific case of insomnia.

• Medication: Medications for insomnia target brain chemicals and systems to promote relaxation, reduce stress, and regulate sleep-wake cycles. All medications have both benefits and risks. Consulting with a healthcare professional is important to determine the most suitable medication and dosage for your specific case of insomnia. Medications can help with the treatment of insomnia in the following ways.

1. Promoting Relaxation: Antidepressants can reduce stress and anxiety. Some antidepressants, such as trazodone, doxepin, and amitriptyline, may also aid in treating insomnia due to their sedating effects. Additionally, selective serotonin reuptake inhibitors (SSRIs) can help regulate sleep patterns by increasing the levels of neurotransmitters like serotonin, which play a role in sleep regulation.
2. Increasing Sleep Duration: A healthcare provider can prescribe sodium oxybate, also known as Xyrem, to help increase the amount of deep sleep a person gets. This medication can also help reduce symptoms such as difficulty falling and staying asleep, as well as waking up too early. Additionally, it can help regulate the body’s internal clock and improve the timing of sleep.
3. Reducing Brain Activity: Medications such as melatonin receptor and orexin receptor antagonists can reduce brain activity, helping individuals to fall asleep more quickly.

• Cognitive behavioural therapy (CBT): This counselling-based approach targets underlying thoughts, beliefs, and behaviours that affect sleep. CBT teaches healthy sleep habits, such as maintaining a consistent sleep routine, creating a conducive sleep environment, and avoiding stimulating activities before bedtime. A professional therapist can help individuals address underlying anxieties and stressors contributing to insomnia. CBT also assists individuals in identifying and challenging negative thoughts and beliefs about sleep, replacing them with more balanced and constructive ones.
• Sleep-tracking Devices: Wearable devices or applications can monitor sleep patterns, quality, and stages, providing insight into treatments for insomnia.

If you're experiencing symptoms of insomnia such as feeling exhausted, falling asleep during the day, or having disrupted sleep for more than a month without a clear cause, it is important to seek medical attention. Additionally, if you've been taking medication for insomnia for more than a few nights without success, then seek professional help for the best way to manage your sleep issues. Insomnia can have serious effects, including an increased risk of accidents due to daytime sleepiness, so it's important to address it proactively.

REFERENCE

Information from https://www.medicalnewstoday.com/articles, https://www.webmd.com/sleep-disorders/insomnia-symptoms-and-causes, and https://www.nhs.uk/conditions/insomnia/ was used in this story