10 tips for managing insomnia

Some people have no problem falling asleep mid-sentence; for others, they can read hundreds of sentences in bed and still not feel tired. Not being able to fall asleep is a condition called insomnia, a common sleep disorder that impacts between 10% and 30% of adults. Sunday Citizen compiled recommendations and best sleeping practices for those struggling with insomnia, citing a collection of medical and expert reports.

Insomnia makes it difficult to fall asleep or remain asleep, and without enough rest, it’s natural to be tired, cranky, and foggy for the rest of the day. Contrary to popular belief, this disorder is not determined by the number of hours of sleep or how much time it takes to fall asleep; everyone is different in their sleep needs and the amount of time it takes to fall asleep.

Insomnia comes in a variety of forms, each with its own set of symptoms, sleep issues, and length of occurrence. Some of the most common causes of insomnia are stress, travel, lifestyle habits, and eating late. Temporary insomnia typically lasts less than a week. When it’s caused by stressful situations, it usually goes away after the event is resolved. Short-term insomnia lasts one to three weeks, but long-term or chronic insomnia lasts longer.

According to a 2018 study carried out by researchers at the Perelman School of Medicine at the University of Pennsylvania, 1 in 4 people in the United States experience insomnia each year; about 3 in 4 of these people recover fully without developing chronic insomnia. This study shows the prevalence of poor sleep. However, by adopting habits that promote better sleep, some of the factors that cause insomnia can be managed.