The name’s got it! You probably know that insomnia simply refers to the occurrence of lack of sleep.
So? Sleep onset insomnia will refer to the inability to fall asleep at the point of what is dubbed the “normal sleep onset”, usually 10 to 15 minutes.
I guess you still don’t grok that. Here’s what I mean; when you go to bed, it is conventional that you’ll lay there awake for 10 to 15 minutes, after which you are expected fall asleep, under normal health conditions. This is what doesn’t happen with those suffering from sleep onset insomnia. They take longer. If you happen to be a victim, you’re asleep onset insomniac, though your friends may call you “the night owl”, as they did to me before I could get well off this condition. However, this text has got some good news for you! Keep reading. I’ll exhaust the causes of sleep onset insomnia, and, consequently, article you too on the treatment procedures of this condition. I can see you smiling now (as if!). But first, let’s look into some few facts about this condition.
In America, it is reported by the National Sleep Foundation that about 35 percent of adults suffer from this condition! Aren’t these millions of persons? Now think about the whole world. How many people do you think are in chains for the disorder? Quite a lot, I bet. And you’re likely to be among them.
Types of insomnia that should know it
Psychiatric symptoms, such as anxiety and depression, are known to be associated with changes in sleep. Some medical conditions can cause insomnia or make a person uncomfortable at night (such as arthritis or back pain, which can make sleep difficult.
Difficult to fall asleep, starting at night.
Insomnia is usually considered chronic if a person has difficulty falling asleep or sleeping for at least three nights a week for three months or more. That’s right.
You can’t stay invalid. People who have insomnia wake up at night and have difficulty getting back to sleep.
what’s symptoms of sleep Onset insomnia.
First and foremost, the most outstanding symptom of sleep onset insomnia is what it is defined to be ~ not getting to sleep at the onset of the night. Then, depending on the level of the condition in yourself (transient, acute, or chronic), these other symptoms may occur in their mild to severe forms:
- Feeling sleepy during the day.
- Frequent irritation.
- Daytime headaches.
- Mood swings.
- Unpleasant behaviors.
- Low concentration.
- Gastrointestinal problems.
7 causes of sleep onset insomnia.
The most common cause of this condition is behavioral. However, medical and physical conditions, as well as changes in the pattern of your lifestyle can also contribute to this suffering. To be more detailed, the following are most of its causes.
- Being fond of using electronic devices like your computer, mobile phone, television,… you list them. You really get immersed into what you are doing with these devices, especially when watching and/or browsing. Consequently, you won’t realize that you get to sleep late I’m the night. You’ll do it repeatedly; today, tomorrow, the other day, again and again, then it becomes your character. Another day when you don’t have the electronics with you, or you just want to get some rest, you won’t find it easy to ignite asleep.
- Stress and anxiety are other pairs of insomnia-causing agents. It goes without a say that when you are depressed, thinking about something too much, or anxious about something, you won’t just find it easy to start sleeping. That has happened to most, if not all of us if I’m not wrong.
- Restless leg syndrome the nearly irresistible urge to always move your legs is another cause. This commonly happens in the evening. It is a nervous system disorder that has proved difficult to cure. When you keep on moving your legs on the bed when you should have started sleeping, you feel disturbed and falling asleep under these conditions becomes difficult. I’m sorry if this is your problem, but it can be controlled.
- Side effects of some medicines that are prescribed for depression may also sleep onset insomnia. Examples include corticosteroids, alpha-blockers, beta-blockers, statins, ACE inhibitors, the list continues.
- Temperature changes can also cause this disorder. For example, when it feels too hot during the summers, most people find it difficult to start sleeping as soon as they get to bed.
- Doctors have discovered too that when you take much coffee or aerated drinks at night, you’ll also find it difficult to start sleeping.
- Hormonal imbalance is also a cause. Women aged between 45 and 60 years suffer sleep onset insomnia due to this since they are in their menopausal stage, which is associated with hormonal imbalance.
After having a grasp of these causes, which we can avoid to help prevent the condition, it is now ostensibly important to go through the treatment strategies of sleep onset insomnia.
The expert-endorsed treatment procedures.
Before anything, it is worthy of note that once the underlying cause of a disorder or disease is determined, treating it becomes an easy task. Here, I shall highlight both medical and home remedies for eradicating or reducing the effects of this condition. Here we go.
The medical remedies.
- Benzodiazepines and non-benzodiazepines are pharmacological sleep aids that can provide you with some deep sleep when taken under a doctor’s prescription.
- Antidepressants can be used to reduce stress.
- Natural remedies are usually the best! They are usually highly recommended.
- Eating healthily: Avoid taking coffee just before going to bed and instead take some warm milk. Warm milk will help you to start sleeping early without difficulties. Don’t smoke!
- Listen to some soft, soothing music (432hz) of your favorite when you have just laid on bed. It can sound like a lullaby does to a child. You then get to sleep easily.
- Make your sleeping environment “friendly to sleep”. I mean, you need to find a calm environment, besides making your bed calm and soft. Your bed being free of sleep inhibitors like bed bugs is also included here.
- Avoid sleeping hours before the night arrives, or too much during the day. You’ll get tired easily in the night and starting to sleep won’t be a snag again.
- You can take a warm bath in the evening, or just before going to bed. It makes us feel fresh and cool to sleep.
- Sometimes, we turn and toss in bed due to some pains in our joints, pain that we can relieve ourselves of by using some massage ointment. So? You’ll find it helpful to get a message just before going to bed.
Does acupuncture help sleep with insomnia?
Acupuncture treatment for insomnia sleep incidents is still one of our models in the future, even if the treatment itself goes back thousands of years. We have explored how acupuncture and other natural modes can help treat sleep with insomnia in the previous article.
Common methods of treatment for insomnia
Traditional treatment for insomnia is pharmacological and cognitive-behavioral therapy (CBT-i) for insomnia, but other integrated approaches show positive evidence for insomnia treatment, such as psychosomatic therapy, acupuncture and dietary supplements.
Dr. Rubin Naiman, a sleep specialist at the University of Arizona Center for General Medicine, explores the concepts of medicalization and personalization and recommends looking at patients with the disease rather than those who suffer (Naiman, 2015). This is the main basic complaint, insomnia in this case, shows us the struggle of patients. However, we go beyond the main complaints to build the story of who he has become, his sleep stories and his overall psychological, emotional and physical state.