Definition of Inability to Sleep
Insomnia is defined as one of the common disorders that leads to difficulty falling asleep or staying asleep, or difficulty returning to sleep after waking up, especially early in the morning. This negatively affects physical health, causing general fatigue, severe mood swings, and a sharp decrease in the energy level needed to accomplish daily tasks.
Treatment of Inability to Sleep
Insomnia can be treated by following one or a combination of the following steps:
Healthy Sleep Habits
Insomnia can be treated by adopting healthy behavioral habits that improve sleep quality, including:
- Going to bed at the same time every day.
- Avoid sitting or doing daily activities in the bedroom.
- Reciting the Holy Quran or listening to a beautiful recitation.
- Listening to calm music.
- Taking a warm shower directly before going to bed.
- Avoid eating dinner late at night, and avoid eating any type of food three hours before bedtime.
- Quitting smoking.
- Avoid consuming beverages that contain caffeine.
- Meditation and relaxation, and trying to control emotional reactions to reduce stress and anxiety, especially before going to bed.
Cognitive Behavioral Therapy
Cognitive behavioral therapy aims to change certain behaviors that negatively affect sleep quality. This is done by a specialized trainer in individual or group sessions lasting 4 to 8 hours.
In these sessions, the patient discusses the main causes of their insomnia, such as eating late, smoking, or constant overthinking, among other reasons. This helps the specialist understand the problem, highlight the appropriate treatment method, and follow a proper treatment plan.
Treatment may also include relaxation, visual imagery, progressive muscle relaxation, and practicing various breathing exercises.
Taking Sleeping Pills
Sleeping pills can be used as a last resort if all other methods to treat sleep disorders fail, and only after consulting a specialist doctor, who can prescribe medications suitable for the patient’s condition, such as sedatives and anti-anxiety drugs.
Symptoms of Inability to Sleep
The symptoms of inability to sleep vary in severity and degree of impact depending on their nature, including:
- Reduced ability to concentrate.
- Feeling sleepy during the day.
- Waking up multiple times during sleep.
- General physical fatigue and exhaustion.
- Difficulty remembering and experiencing temporary forgetfulness.
- Spending several minutes or hours trying to fall asleep.
- Feeling stressed and anxious, and sometimes experiencing feelings of loneliness and depression.
- Reduced ability to fully perform daily tasks and duties.
- Waking up early in the morning and being unable to go back to sleep again.
Causes of Inability to Sleep
There are many causes of inability to sleep, including:
- Poor nutrition and lack of essential minerals and vitamins, such as calcium and vitamin D, which should be included in the daily healthy diet.
- Multiple hormonal changes in women, such as menopause, menstrual cycle, pregnancy, or childbirth. Monthly menstrual symptoms can also cause psychological changes that greatly affect sleep disorders.
- Smoking, as cigarettes contain nicotine, which plays a major role in causing insomnia.
- Various physical symptoms such as back pain or toothaches, or suffering from diseases such as arthritis, diabetes, cancer, or hyperthyroidism.
- Consuming caffeinated beverages, which are a major cause of insomnia.
- Using certain medications such as antidepressants, blood pressure medications, and asthma medications.
- Eating dinner late at night.
- Various life pressures, whether at work or home.
- Going to bed late at night and spending long hours watching TV or using a phone or computer before bed.
