Sleepless Nights
Understanding and Overcoming Insomnia
Insomnia is a sleep disorder characterized by difficulty falling asleep, waking up frequently during the night, daytime tiredness, and difficulty focusing on tasks. It can significantly impact one’s daily life and overall health.
Symptoms of Insomnia
Difficulty Falling Asleep at Night
Individuals with insomnia often struggle to initiate sleep, tossing and turning for extended periods before finally falling asleep.
Waking Up During the Night
Insomniacs frequently wake up during the night, disrupting their sleep patterns and making it challenging to achieve restorative sleep.
Daytime Tiredness and Laziness
One of the most noticeable consequences of insomnia is the persistent feeling of tiredness and lethargy during the day.
Difficulty Paying Attention and Focusing on Tasks
Insomnia can impair cognitive functions, making it difficult to concentrate on daily tasks, work, or school.
Causes of Insomnia
Anxiety and Depression:
Mental health issues like anxiety and depression can disrupt sleep patterns and lead to insomnia.
Anemia
Anemia, a condition characterized by a deficiency of red blood cells or hemoglobin, can cause fatigue and sleep disturbances.
Deficiency of Important Nutrients
A lack of essential nutrients in your diet, such as iron or certain vitamins, may affect your sleep quality.
PCOS (Polycystic Ovary Syndrome):
Women with PCOS may be more susceptible to insomnia due to hormonal imbalances.
Poor Sleeping Habits
Unhealthy sleep habits, like irregular sleep schedules or excessive screen time before bed, can contribute to insomnia.
Practical Tips
Create a Sleep Routine
Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
Spend Time Outdoors During the Day
Exposure to natural light and regular exercise can help regulate your body’s internal clock and reduce stress.
Minimize Light at Night
Keep your bedroom dark and limit exposure to screens before bedtime to promote better sleep.
Reduce Tea and Coffee Intake
Avoid caffeine-containing beverages in the afternoon and evening, as caffeine can interfere with sleep.
Take Daily Multivitamins
Consider taking multivitamins, particularly Vitamin B12, and magnesium, as they can contribute to improved sleep quality.
What if my period is irregular?
When should I see a doctor about my menstrual cycle?
It’s really common to have irregular menstrual cycles at some point in your life — especially when you first start getting your period.
Examples of irregular periods include:
- Missing a period altogether also known as amenorrhea.
- Your period coming early or Too Short periods appearing after 21 days or lesser, known as polymenorrhea.
- Heavier or bleeding longer than usual also known as menorrhagia.
- Unpredictable timing of periods from month to month known as oligomenorrhea.
Keeping track of your periods and symptoms is a good way to learn what’s normal for your body, and help you know if anything changes.
Some people’s periods are an irregular lot. It may just be the way their body naturally works, or it can be caused by a health problem. If any of your periods are irregular, unpredictable, or abnormal, talk with a doctor to make sure everything’s okay. They can also help you find a hormonal birth control method that may help make your period lighter and/or more regular. Or a treatment like NORMENS which is safer than these methods as it works by balancing the hormones naturally and making the cycle regular on its own