Insomnia

Introduction to Insomnia

Insomnia affects millions, disrupting sleep and impacting daily life. Understanding its causes, symptoms, and management strategies is essential for restful nights. Day 1 Health Guide offers practical tips to help you achieve better sleep.

What is Insomnia?

Person experiencing sleepless night due to Insomnia

Insomnia is a sleep disorder characterized by difficulty falling or staying asleep. Types include:

Acute Insomnia: Short-term, often triggered by stress or events.
Chronic Insomnia: Long-term, occurring at least 3 nights/week for 3 months.
Comorbid Insomnia: Linked to medical or psychiatric conditions.

Symptoms of Insomnia

Common Symptoms

Difficulty falling asleep
Waking up frequently at night
Daytime fatigue or sleepiness
Trouble concentrating

Severe Symptoms

Irritability or mood swings
Anxiety or depression
Impaired work or social performance

Causes of Insomnia

Person stressed, contributing to Insomnia

Risk Factors

Chronic stress or anxiety
Irregular sleep schedules
Gender (women more prone)
Aging (common in older adults)

Other Factors

Caffeine or stimulant use
Medications (e.g., antidepressants)
Medical conditions (e.g., chronic pain, asthma)
Screen time before bed

How to Prevent Insomnia

Person following a sleep routine to prevent Insomnia

Lifestyle Changes

Maintain a consistent sleep schedule
Limit caffeine and alcohol in the evening
Avoid screens 1-2 hours before bed
Practice relaxation (e.g., meditation, deep breathing)

Best White noise machines, sleep sound for Insomnia

Medical Support

Consult a sleep specialist
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Follow prescribed medications:

Zolpidem: Short-term sleep aid.
Eszopiclone: Improves sleep maintenance.
Melatonin: Natural supplement for sleep regulation.
Trazodone: Off-label for insomnia.

Food & Diet for Insomnia

Healthy bedtime snack for Insomnia management

Recommended Foods for Insomnia

Cherries (natural melatonin source)
Nuts (almonds, walnuts) for magnesium
Dairy (milk, yogurt) for tryptophan
Whole grains (oats, barley)

Foods to Avoid

Caffeine (coffee, tea, energy drinks)
Heavy or spicy meals before bed
Alcohol (disrupts sleep cycles)
Sugary snacks

Extra Tips & Care Advice

Create a relaxing bedroom environment (dark, quiet, cool).
Read or listen to calming music before bed.
Limit naps to 20-30 minutes early in the day.
Track sleep patterns with a journal for doctor consultations.

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Managing Insomnia