Well, I have been lack of sleep for the last two months...I am afraid that I've got Insomnia. Having reading some articles about insomnia, I diagnose myself of being affected by the disease. However, I don't somoke and drink at all..so I think my insomnia comes from the stress.
I will try to follow this treatment to cure my sleep disorder..If it doesnt help, umm..I might see a GP for medical reason
According to this webiste, I can improve my sleep by doing this sleep hygiene.
Avoid caffeine, alcohol, or nicotine before bed. *I dont do this, so I just skip it
Don't take daytime naps.* I seldom take naps
Eat at regular times each day (avoid large meals near bedtime) * Now I get used to eat at night (after 9 PM) but I am afraid I will be skinnier if I stop having dinner after 9 pm.
Exercise at least 2 hours before going to bed. *Ouch I never exercise..So, I will start a change from this...
Go to bed at the same time every night.*This is my failure..I seldom go to bed at the same time
Keep comfortable sleeping conditions. *Well, I have to move all gadgets from my bedroom...which I fell I can't do this...so I will keep them..
Remove the anxiety that comes with trying to sleep by reassuring yourself that you will sleep or by distracting yourself. *Ok, I will try to make a peace for my self
Use the bed only for sleep and sex. *Um, I need also to change this...
Insomnia is difficulty getting to sleep or staying asleep, or having nonrefreshing sleep for at least 1 month.
Causes, incidence, and risk factors
Primary insomnia refers to insomnia that is not caused by any known physical or mental condition.
Insomnia is caused by many different things. The most common causes of insomnia are:
Alcohol
Anxiety
Coffee
Stress
Secondary insomnia is caused by a medical condition. Depression is a very common cause of secondary insomnia. Often, insomnia is the symptom that causes people with depression to seek medical help.
Symptoms
Difficulty falling asleep on most nights
Feeling tired during the day or falling asleep during the day
Not feeling refreshed when you wake up
Waking up several times during sleep
People who have primary insomnia tend to keep thinking about getting enough sleep. The more they try to sleep, the greater their sense of frustration and distress, and the more difficult sleep becomes.
Signs and tests
Your health care provider will do a physical exam and ask you questions about your current medications, drug use, and medical history. Usually, these are the only methods needed to diagnose insomnia.
Polysomnography, an overnight sleep study, can help rule out other types of sleep disorders (such as sleep apnea).
Treatment
The following tips can help improve sleep. This is called sleep hygiene.
Avoid caffeine, alcohol, or nicotine before bed.
Don't take daytime naps.
Eat at regular times each day (avoid large meals near bedtime).
Exercise at least 2 hours before going to bed.
Go to bed at the same time every night.
Keep comfortable sleeping conditions.
Remove the anxiety that comes with trying to sleep by reassuring yourself that you will sleep or by distracting yourself.
Use the bed only for sleep and sex.
If you can't fall asleep within 30 minutes, get up and move to another room. Engage in a quiet activity until you feel sleepy.
One method of preventing worries from keeping you awake is to keep a journal before going to bed. List all issues that worry you. By this method, you transfer your worries from your thoughts to paper. This leaves your mind quieter and more ready to sleep.
If you follow these recommendations and still have insomnia, your doctor may prescribe medications such as benzodiazepines.
Expectations (prognosis)
You should be able to sleep if you practice good sleep hygiene. See a doctor if you have chronic insomnia that does not improve.
It is important to remember that your health is not at risk if you do not get 6 - 8 hours of sleep every day. Different people have different sleep requirements. Some do fine on 4 hours of sleep a night, while others only thrive if they get 10 - 11 hours.
Sleep requirements also change with age. Listen to your body's sleep signals and don't try to sleep more or less than is refreshing for you.
Complications
Daytime sleepiness is the most common complication, though there is some evidence that lack of sleep can also lower your immune system's ability to fight infections. Sleep deprivation is also a common cause of auto accidents -- if you are driving and feel sleepy, take a break.
Calling your health care provider
Call your doctor if chronic insomnia has become a problem.
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