- Lack of sleep hygiene can cause sleep deprivation: Certain factors such as the light that is emitted from TV screens, gadgets can interfere with you having a good night’s sleep. However these factors are not relevant, if you have insomnia as that’s a sleep disorder that needs special attention.
- The rule of three 3’s: Bustle highlights three symptoms of Insomnia, pointed out by sleep expert Dr. Michal Breus, who calls it the three 3’s, stating, “”I define insomnia by the ‘Rule of 3’s; “If it takes more than 30 minutes to fall asleep, a person wakes more than three times a night (for more than a total of 30 min), more than 3 times a week, for more than 3 weeks, this is insomnia.”
- Certain factors can impact your sleep: Simple things like what you eat, the medication you take, or an external worry can impact the quality of your sleep. This in turn results in sleep deprivation. It could even be your snoring or sleep apnea, that can interrupt your sleep cycle.
- Measure how much time you spend in bed: Those suffering from Insomnia usually carve out time to fall asleep. For example, if a person goes to bed at 10 pm every night, he/she may start preparing to sleep at around 7 or 8 pm.
- Cognitive behavioural therapy: This helps the person control negative thoughts and changing beliefs that stop him/her from falling asleep. This therapy includes stimulus control therapy, sleep restriction, remaining passively awake, etc. To read about these in detail, click here.
- Prescribed medications: Certain medications can help you fall asleep. However, they are not recommended by doctors as one can develop a tendency to overuse them. If you do plan to take these, do it only after consulting your doctor, as these can have side effects.
- Eszopiclone (Lunesta)
- Ramelteon (Rozerem)
- Zaleplon (Sonata)
- Zolpidem (Ambien, Edluar, Intermezzo, Zolpimist)
