Here's what you can do to beat insomnia

You may have experienced difficulties falling asleep, waking up repeatedly throughout the night, or being unable to obtain deep, undisturbed sleep. Have you ever found yourself in any of these situations? It is possible that you are one of the people who suffer from insomnia, which can have a detrimental effect on both your physical and emotional health.

The impact of insomnia extends far beyond just feeling tired the next day. Chronic sleep deprivation can lead to a host of health issues, including weakened immune function, increased risk of cardiovascular diseases, and cognitive impairments. Moreover, the economic toll of insomnia is substantial, with billions of dollars lost annually due to decreased productivity, increased healthcare costs, and workplace accidents attributed to fatigue.

According to Dr. Michelle Chong, a clinical psychologist working at a medical center in Sunway City, Selangor, it is essential for both your body and your mind to get sufficient and high-quality sleep. An insufficient amount of sleep or rest may result in exhaustion during the day, which may cause individuals to be easily provoked, suffer moodiness, and/or have difficulties concentrating because of their fatigue.

It has been demonstrated through research that around one third of the population in Malaysia is affected by insomnia, which can present itself in a variety of ways, including the following:

Having trouble falling asleep and keeping asleep; waking up early in the morning and being unable to go back to sleep; difficulty sleeping at least three nights a week for at least three months, despite having sufficient opportunity or time to sleep; experiencing associated mental conditions such as depression, anxiety, or confusion; the absence of other sleep disorders such as narcolepsy, breathing issues, and/or physiological effects linked to drug or medication abuse; and the presence of at least three nights per week of difficulty sleeping.

Recent studies have shed light on the intricate relationship between insomnia and mental health. Researchers have found that insomnia and psychiatric disorders often exist in a bidirectional relationship, with each exacerbating the other. For instance, individuals with depression are more likely to experience insomnia, while those with chronic insomnia are at a higher risk of developing depression. This complex interplay underscores the importance of addressing sleep issues as part of a comprehensive approach to mental health care.

According to Chong, insomnia can be a problem that lasts for a short period of time or it can be a problem that lasts for a long period of time. Although it is possible for it to occur in children and adolescents, the majority of cases are found in adults. Women are more likely to suffer from sleep disorders, which may be caused by hormonal shifts, pregnancy, menopause, or other circumstances. Sleep disorders are more prevalent in its female population.

Among the many types of insomnia, the following are some examples:

• Insomnia that is short-term or acute is frequently brought on by reasons such as stress, sickness, or environmental influences. The typical duration of this condition is approximately three months, during which time it may develop into the stage of chronic insomnia.
• Insomnia that is chronic is a more long-term condition, which indicates that the individual has been experiencing insomnia at least three times a week for more than three months. A number of underlying physical conditions, psychological disorders, or lifestyle factors may be the root cause of this condition.
• When you have trouble getting asleep at night, and it takes you more than thirty minutes to fall asleep, you are said to have onset insomnia.
• The condition known as maintenance insomnia is characterized by waking up in the middle of the night and having trouble falling back asleep.
• Sleep disturbances that occur in conjunction with other diseases or psychological issues, such as depression, anxiety, or chronic pain, are referred to as comorbid episodes of insomnia.

Sleep disturbances can be caused by a variety of circumstances, any of which may potentially contribute. These include the following:

Stress, which causes the release of hormones like adrenaline and cortisol, which are responsible for increasing alertness; excessive use of caffeine or alcohol; irregular sleeping hours; excessive use of electronic devices, as blue light inhibits the creation of melatonin, which is a hormone that controls sleep.

The role of technology in sleep disturbances has become increasingly prominent in recent years. The ubiquity of smartphones, tablets, and other devices has led to a phenomenon known as "revenge bedtime procrastination," where individuals delay sleep to reclaim control over their leisure time, often at the expense of their sleep quality. This behavior, coupled with the blue light emitted by screens, can significantly disrupt the body's natural circadian rhythms, making it harder to fall asleep and achieve restful sleep.

Methods that do not include the use of pharmaceuticals, such as cognitive behavioral therapy, which is intended to change the beliefs and behaviors that are responsible for disrupting sleep, can be utilized to treat insomnia. The effectiveness of this strategy has been demonstrated in terms of enhancing both the quality and length of sleep.

According to Chong, individuals who suffer from insomnia have the ability to seek medical assistance from a physician, who may then consider referring them to a specialist such as a psychologist or psychiatrist. Other things that can be beneficial include maintaining good sleep hygiene, engaging in regular physical activity to release endorphins and boost mental health, and engaging in pastimes or hobbies that can help relieve stress.

Emerging research in the field of chronobiology has highlighted the importance of aligning our sleep patterns with our individual circadian rhythms. This concept, known as "chronotherapy," involves identifying a person's natural sleep-wake cycle and adjusting their sleep schedule accordingly. Some sleep clinics now offer specialized chronotype assessments to help individuals optimize their sleep timing, potentially offering a more personalized approach to managing insomnia and other sleep disorders.

Finally, Chong offered some advice on how to maintain healthy sleeping habits:

• Maintaining a consistent pattern of sleep and wake-up times is essential.
• Before going to bed, engage in activities that are calming to the mind, such as reading, having a warm bath, or the practice of meditation.
• You should make sure that the bedroom is favorable to sleep by ensuring that it is dark, quiet, and at a temperature that is comfortable;
• Never use electronic gadgets right before going to bed.
• Avoid consuming large meals, coffee, and alcohol in the hours leading up to bedtime;
• Maintain a regular exercise routine, but steer clear of hard workouts too close to bedtime;
• Meditation and yoga are two examples of stress-reduction strategies that you should practice.
• Limit the number of naps that you take during the day; if you absolutely must, make sure that they are between twenty and thirty minutes long, and try to avoid sleeping too late in the afternoon.