The Science Behind Sleepless Nights: Insomnia

 Many of you might have found yourself lying wide awake at three o’clock in the morning, staring at the ceiling and counting endless imaginary sheep, only to wonder what sleep has against you. 

If this is the same reason with you, welcome to the world of insomnia, a word familiar to millions worldwide. But the good news is the fight against insomnia is on! So let us now not focus on those sleepless nights and drive our attention towards the much-needed sleep. 

Insomnia is less about the inability to fall asleep and more about symptoms such as an inability to stay asleep, waking up too early, or just not feeling well-rested despite having slept. While the occasional stretch of sleeplessness may be okay, chronic insomnia will surely interfere with an individual’s health, mood, and overall productivity. 

Insomnia is categorised into two types:

● Acute Insomnia: It is short-lived and usually happens from stress, anxiety, or a sudden change in routine.

● Chronic Insomnia: It is weeks or months long and often associated with underlying health conditions or poor sleeping habits. 

Our body goes through a circadian rhythm, which is an almost internal clock that regulates sleep and wake cycles in individuals. When these rhythms are disturbed by things such as stress, too much screen time, and irregularity in sleep schedule, it triggers insomnia to set in. Also, these stresses lead to increased levels of cortisol (the stress hormone) and inhibit the production of melatonin (the sleep hormone), which are also significant contributors to the loss of sleep.

Have you ever been intrigued by the thought of why you keep tossing and turning at night? Here are some of the common reasons that lead to insomnia as suggested by the specialists from the best sleep medicine hospital in Delhi. 

● Stress and Anxiety: Do you find yourself doing a lot of overthinking at night? Your brain is probably in "fight-and-flight" mode, making it impossible for you to relax.

● Excessive Screen Time: The blue light generated by the screens of mobile phones and laptops hinders the production of melatonin in individuals.

● Caffeine and Alcohol: That evening coffee ritual might keep you awake longer than you realize, paired with alcohol, which is ineffective in making you sleep. 

● Poor Sleep Habits: Having irregular sleep hours, eating heavy meals late at night, or using your bed as an office are definite paths into trouble. 

● Medical Conditions: Underlying pain, depression, or sleep disorder possibilities like sleep apnea all these roads lead to the chances of insomnia.

The sleep study is a common diagnostic test that can provide information on many medical conditions and sleep disorders. This shows restless movements coupled with arousals leading to sleep fragmentation. These tests are often conducted in the hundreds of thousands every year, serving as a foundation for the diagnosis and treatment of such conditions as sleep apnea, narcolepsy, and restless leg syndrome, among others. So, if you are determined to get your sleep back? Below are the effective and proven ways to reduce your insomnia. 

● Optimize your sleeping environment. 

1. Keep the room dark, cool, and quiet.

2. Spend money to buy a comfy mattress and throw some pillows. 

3. Reduce noise using white noise machines or earplugs.

● Stick to a sleep schedule.

1. Go to bed and wake up at the same time every day, even during weekends.

2. Establish a ritual, such as reading a book or doing some light meditation.

● Avoid screen time before bedtime.

1. Turn off electronic devices an hour before bedtime.

2. If necessary, use night mode or blue-light-blocking glasses.

● Keep an eye on what goes into your stomach.

1. After 2 PM, do not drink anything with caffeine. 

2. Reducing alcohol consumption may induce sleepiness at first but disturb deep sleep later. 

3. If feeling hungry, grab a light snack; never have a heavy meal or anything too spicy before going to bed.

● Stress and Anxiety Management.

1. Try relaxation activities, such as deep breathing, meditation, or even journaling. 

2. Regular exercise is probably a very good idea, but avoid any high-octane exercise close to bedtime.

3. Seek cognitive behavioral therapy (CBT) in case of stress and anxiety management.

Consider consulting a specialist in case sleep troubles persist despite available interventions. The tendency to become chronic may invite underlying health conditions that may require a specialist's attention. The expert would also diagnose and treat sleep disorders effectively. Sleeping is a basic necessity, and prioritizing it will enhance your mental health,  physical health, and productivity and ensure a better standard of living. Hence, tonight, switch off your phone, grab a cup of tea, and revive yourself. To gather more information about understanding and diagnosis of insomnia, book an appointment with Sir Ganga Ram Hospital today.