Do you recognize the sleepless nights you go through every week? Or do you sleep very restlessly. One night all night long and then bad for days? Then it may be that you suffer from insomnia, also known as ‘insomnia’. Are you curious how this works? Then read on!
There are a number of characteristics associated with insomnia. These characteristics show when it comes to actual insomnia. Let’s start with the definition sleeping problems / sleeping disorders: complaints about poor sleep quality or sleep quantity with a negative impact on daytime functioning. Being a poor sleeper means either having trouble falling asleep (taking more than 30 minutes to fall asleep), or waking up early in the morning. Don’t forget that your daytime performance can also be affected by hypersomia (too much sleep). All kinds of unwanted problems also affect sleep. These include apnea, sleepwalking and nightmares. These factors fall under the parasomnias. But also consider jet lag and irregular working hours that fall under circadian rhythms.
When can you really speak of insomnia / insomnia?
You can speak of pseudo-insomnia or alleged insomnia if the complaints you experience at night do not affect daily life. They don’t bother you much during the day. Primary insomnia or hypersomnia are forms of sleep disorders for which often no clear underlying cause can be found. This form of insomnia does have an effect on your daily activities.
Types of insomnia
1. Short-term or acute insomnia
Short-term insomnia has a duration of less than three weeks.
2. Prolonged or chronic insomnia
Prolonged insomnia has a duration that exceeds three weeks.
So do you recognize yourself in any of these signs associated with insomnia?
Choose your time (Thuisarts.nl):
- Maintain a fixed sleep rhythm with fixed times;
- Try not to sleep during the day. This can disturb sleep at night;
- Get up at a set time every day;
- If you are unable to fall asleep, it is wise to grab a book after fifteen minutes or put on some quiet music that will make your body tired;
Or maybe it is wise to prepare for a night’s sleep every day (Thuisarts.nl):
- Stop eating at least 2 – 3 hours before bedtime;
- Do not consume caffeinated drinks after 3 p.m. No strong coffee, strong tea or nicotine;
- Stop drinking alcohol before going to bed;
- Mindfulness is a nice option to learn to relax before going to sleep
- Warm bath or massage;
- Avoid the light of your mobile devices at least an hour before bedtime.
- It is important that you provide a pleasant sleeping climate, which means that you sleep in a: quiet room and a cool room with good ventilation;
- No mobile devices in the bedroom or on your bedside table;
- Are you bothered by noises? Use earplugs to muffle this noise.
- Wear comfortable nightwear;
- Provide a comfortable mattress, pillow and blanket.
To prevent insomnia, it is also very important to move regularly during the day. Think of 40 to 60 minutes of exercise a day. This can be walking, running or cycling. Do exercise that you feel comfortable with. Research shows that extra exercise ensures a pleasant night’s sleep. It is recommended to do this during the day or at the beginning of the evening. With exercise at the beginning of the evening, we mean that this has a less negative effect on the night’s sleep. Doing too much physical activity can have a negative impact on your sleep because your body then releases the hormone adrenaline creates. This disrupts the production of melatonin, which is much needed for insomnia and insomnia.
You can also consider acupuncture. This is a Chinese healing method that has proven its effect thousands of years ago. It can improve the sleep cycle. It is a way that is natural, safe and does not hurt. Side effects are also not included. The underlying idea of acupuncture is that they can restore the disturbance in energy management. According to acupuncturists, this disturbance mainly occurs due to physical and mental complaints.
The energy flow in the body is regulated by placing very thin needles in certain places in the body. In this way, the energy balance is restored so that sleep will improve. It is important that you also address your lifestyle. In addition to acupuncture, you can also get started with movement, time of sleep and preparation for a good night’s sleep.