The reason of insomnia
Do you take sleeping pills for a long time to help you fall asleep? What prevented you from falling asleep quickly?
Many reasons can cause insomnia, including physical and mental conditions and stress. For example, insomnia is a lack of sleep, resulting from not falling asleep quickly, not sleeping well, or difficulty falling asleep again after waking up. People of all ages have a chance of insomnia, sometimes just for one or two nights, but sometimes for weeks, months, or even years. Since insomnia can become a chronic disease, when insomnia lasts for more than a month, you should seek a doctor for diagnosis and treatment.
There is usually more than one cause of insomnia, but the following factors cause it:
Many physical diseases affect sleep, and the most common is pain such as headache, stomach pain, angina, joint pain, etc. These painful diseases often make the patient unable to sleep or wake up in the middle of the night. Besides, polyuria, cough or other physical discomforts can disrupt sleep.
jet lag, smoking. Drugs or food can also cause insomnia, such as drinking caffeine or other irritating drinks before going to bed, taking drugs such as airway dilators, steroids, and certain blood pressure lowering drugs.
such as sound, light, smell, insect bites, uncomfortable bed, room temperature is too cold or too hot, etc.
including tension, anxiety or depression
What are the effects of insomnia?
The definition of insomnia is not defined by how much sleep per night. Some people only need four hours of sleep a day, but some need ten hours or more, and the average adult needs seven to eight hours.
Occasionally insomnia will not have much impact on health. But long-term insomnia can make people:
- Reduced creativity
- Memory loss
- Can’t cope with complicated work
- Irritability caused by insomnia can also affect your partner, family or colleagues.
10 insomnia home remedies
If it is only transient insomnia, some methods other than drugs can be used, such as:
- Stable and regular rest schedules and avoid long periods without rest.
- Create a comfortable sleeping environment that is quiet and at moderate temperature.
- Get suitable amount of exercise, but avoid it before bed.
- Avoid strong & excessive tea or coffee intake especially before sleep.
- Avoid excessive amount of alcohol.
- Avoid large meals before bedtime.
- Avoid taking naps during the day even if you cannot rest well the night before, as this only worsens insomnia.
- Get some relaxing exercise and go screen-free before bed.
- If something is on your mind that cannot be solved at the moment, write them down and set them aside till tomorrow.
- If you cannot fall asleep, rise and do something relaxing, such as reading or listening to music, and return to bed when you feel sleepy.
If you cannot find the cause, or if insomnia persists, which gradually interferes with your life, you should consult a doctor as soon as possible and never buy sleeping pills without a prescription. In addition, you need a professional inspection, evaluation and symptomatic treatment to avoid the underlying condition being delayed or becoming chronic insomnia due to improper treatment.
Patient's digital sleep diary
People with sleeping problems may rely on sleeping pills for a longer & better sleep. Most experts agree that we should not use it long-term, but only best for short-term stressors, e.g. jet lag. So, finding the root cause of your insomnia is critical to avoiding sleeping pill addiction.
Belun® Ring can become a patient’s digital sleep diary. It records what happened every night. Does the patient have insomnia because they cannot fall asleep quickly, not sleep well, or have difficulty falling asleep again after waking up? After wearing the ring, the doctor can have the patient’s data (Belun’s sleep data is medical grade) to determine the cause of insomnia more accurately, instead of relying solely on the patient’s description out of sheer memory or guessing.
Self assessment for sleepiness
The Epworth Sleepiness Scale is used to evaluate your daytime drowsiness. If you score 10 or more on this test, you should consider whether you are obtaining adequate sleep, need to improve your sleep hygiene or need doctor consultation until you restore proper sleep.
If you have poor energy during the day or poor sleep quality at night, this is the right tool for quick self-assessment.
In recent months, under the following 8 situations,
- Sitting & reading
- Watching TV
- Sitting still in a public place (e.g. a theatre, a cinema or a meeting)
- As a car passenger for over an hour without a break
- Lying down for a rest in the afternoon
- Sitting and talking to someone
- Sitting quietly after lunch without having drunk alcohol
- In a car or bus while stopped for a few minutes in traffic
Do you doze off?
Score yourself on how likely you are to doze or fall asleep in these situations.
0 points – never dozing off
1 point – rarely doze off
2 points – more than half the chance to doze off
3 points – almost always dozing off
Add up the total; this is your score, which also represent your daytime drowsiness.
In general ESS scores can be interpreted as follows:
0-5 Lower Normal Daytime Sleepiness
6-10 Higher Normal Daytime Sleepiness
11-12 Mild Excessive Daytime Sleepiness
13-15 Moderate Excessive Daytime Sleepiness
16-24 Severe Excessive Daytime Sleepiness
If your total score is 10 or less, you don’t really have an issue.
But if your total score is 11 or above, you doze off issue is quite serious & better consult doctor to improve your sleep quality.
The questionnaire is for reference only.
If you have any questions, please consult doctor.
List of Doctor or clinic using Belun device.
|Situation||Chance of dozing|
|Sitting and reading|
|Sitting still in a public place (e.g. a theatre, a cinema or a meeting)|
|As a car passenger for over an hour without a break|
|Lying down for a rest in the afternoon|
|Sitting and talking to someone|
|Sitting quietly after lunch without having drunk alcohol|
|In a car or bus while stopped for a few minutes in traffic|
|Total Score||0 - Lower Normal Daytime Sleepiness - Higher Normal Daytime Sleepiness - Mild Excessive Daytime Sleepiness - Moderate Excessive Daytime Sleepiness - Severe Excessive Daytime Sleepiness|
The content contained in this article is for reference purposes only and does not provide any professional diagnosis and treatment advice.
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