“The amount of sleep required by the average person is five minutes more.”
– Wilson Mizner
Did you know?
- Insomnia is the most common sleep disorder, with 30% of adults dealing with short-term insomnia and nearly 10% of individuals have chronic insomnia.
- Nearly 40% of respondents even claim to have dozed off during the day and 5% of people have even experienced going to sleep behind the wheel.
- In light of this, it is important to also mention that a high comorbidity between insomnia and mental disorders increases the risk of depression, anxiety, and suicide.
Before we get further, let us first understand the two basic categories of insomnia:
Acute insomnia:
- This type of insomnia is short-term and can last anywhere from a few days to a few weeks.
- like a huge life event, severe changes in sleep patterns, or environmental elements like noise and light are often what cause insomnia to happen.
- Once the underlying issue is resolved, acute insomnia frequently goes away on its own.
Chronic Insomnia:
- This type of insomnia lasts for about three months or more; and affects experiencing individuals at least three nights a week.
- Various causes, such as chronic pain, breathing difficulties, anxiety, depression have been linked to the condition
- Apart from physical and mental ailments, even drug usage such as coffee, alcohol, medicines, and even lack of sleep have been seen to be important associative factors.
Sounds alarming? Fear not; with the right support, management and even overcoming chronic insomnia is very much possible. A comprehensive strategy that combines physical interventions, medication if necessary, and mental health support can significantly enhance the quality of sleep and overall well-being.
Enough information? Let’s take a break to look at how the Happi app can help potential clients overcome Insomnia:
Happi provides tele-counseling services; both chat and call based that are-
- Anonymous
- Confidential
and - Affordable
Affordable how? The first session is free of cost followed by others at a subsidized rate of only 500/- INR. Not just this, but these services are also available 24/7.
Once connected, regular therapy sessions can even equip individuals with coping mechanisms, stress reduction techniques, and cognitive restructuring strategies to effectively manage the psychological factors that often exacerbate chronic insomnia.
In-line with Therapy: Self-help Strategies to overcome Insomnia:
Other than counseling services, there are also some self-help techniques that you can practice to help you with a better sleep schedule to prevent or manage insomnia symptoms:
Maintain a Regular Sleep Schedule:
- Try to go to bed and wake up at the same time every day, even on days off. It also helps in managing the natural time clock in your body.
Set a peaceful bedtime routine:
- Before going to bed, relax by reading, listening to quiet music, or doing a few easy meditation exercises.
Avoid using electronics just before bed:
- Aim to put gadgets away for no less than an hour before going to bed.
Relaxation techniques:
- Progressive muscle relaxation:
To relieve muscular tension, contract and then relax each muscle group. - Visualization:
For calming your thoughts, picture an atmosphere of peace. - Deep Breathing:
Breathe for four counts, hold for four, and then breathe for four.
You can also find unique meditation videos like Vipassana, Nam-myoho-renge-kyo, Zen, Yogindra and even Mindful House on the Happi App. Such meditation videos can provide a valuable tool in combating sleep problems and alleviating insomnia symptoms by promoting relaxation, reducing anxiety, and creating a peaceful mental state conducive to falling asleep.
In conclusion, chronic insomnia is a difficult condition; however, educating oneself on its intricacies, identifying symptoms to one’s own experience and finally taking initiative and seeking help can pave the way for a brighter, more well-rested future.
By –
Sanjna Purohit