INSOMNIA is a medical word referring to “sleep disorder” expressing difficulty falling asleep, getting up too early and struggling to sleep again, or having a hard time to stay asleep.
Causes of insomnia:
Nicotine (found in cigarettes)
Caffeine(found in coffee, tea & energy drinks)
Jet lag/work schedule
Too hot/cold room
Unhealthy lifestyle
Medical conditions such as Diabetes, Asthma, Gastroesophageal reflux disease (GERD), stress, anxiety, depression, and Thyroid disorders
Some medications as Corticosteroids Blood pressure medications, and Cholesterol medications.
How can you manage it?
Set up a regular bedtime & waking time
Make sure your bedroom, pillows, and mattress are comfortable for sleep
Exercise during the day but at least 5 hours before sleep
Avoid eating large meals at least 3 hours before sleep
Avoid/limit caffeine and nicotine consumption.
Avoid napping during the day
Medications/Therapy aiming the process: Panadol night (as it contains the antihistamine such as diphenhydramine), Melatonin tablets (which is a hormone produced by our brains at night), Lavender oil drops to be sprinkled on your pillow for relaxation.
