Insomniais a common sleep disturbance that can make it difficult to get asleep, difficult to stay asleep, or lead you to wake up too early and be unable to sleep again. When you wake up, you may still be exhausted. Insomnia can deplete not just your energy and mood, but also your health, job performance, and overall quality of life.

The amount of sleep required varies from person to person, but most individuals require seven to eight hours of sleep per night.

Many adults may experience short-term (acute) insomnia at some point in their lives, which might endure for days or weeks. It is frequently caused by stress or a stressful experience. However, some persons suffer from long-term (chronic) insomnia that lasts a month or longer. 

Insomnia may be the fundamental issue, or it may be a side effect of another medical condition or medication.

You don't have to go through sleepless nights. Simple modifications in your everyday routine can frequently be beneficial.

Insomnia Symptoms:

• Difficulty sleeping at night
• waking up in the middle of the night
• Overnight waking
• Not feeling rested after a good night's sleep
• Tiredness or drowsiness during the day
• Irritability, depression or anxiety
• Difficulties paying attention, concentrating on activities, or remembering
• Errors or accidents have increased.
• Concerns regarding sleep persist

CAUSES

Insomnia may be the only issue, or it may be accompanied by other symptoms.

Chronic insomnia is typically caused by stress, life events, or sleep-disturbing habits. Insomnia can be resolved by treating the underlying cause, although it can sometimes continue for years.

Common Causes of Insomnia:

1. Stress. Work, school, health, finances, or family concerns might keep your thoughts active at night, making it difficult to sleep. Insomnia can also be caused by stressful life events or trauma, such as the death or illness of a loved one, divorce, or job loss.
   
   
2. Schedules for travel or employment. Circadian rhythms serve as an internal clock, regulating processes like sleep-wake cycles, metabolism, and body temperature. Insomnia can be caused by disrupting your circadian rhythms. Jet lag from flying across time zones, working a late or early shift, or changing shifts regularly are all causes.
   
   
3. Sleep deprivation.An erratic bedtime routine, naps, stimulating activities before bed, an uncomfortable sleep environment, and utilizing your bed for work, eating, or watching TV are all examples of poor sleep habits. Before going to bed, avoid using computers, televisions, video games, smartphones, or other screens.
   
   
4. Excessive eating late at night. It's fine to have a modest snack before night, but eating too much can make you physically uncomfortable when you're lying down. Heartburn, or a backflow of acid and food from the stomach into the esophagus after eating, is common and can keep you awake.
5. Disorders of the mind. Anxiety disorders, such as post-traumatic stress disorder, can make sleeping difficult. It's possible that waking up too early is a sign of sadness. Insomnia is frequently associated with other mental health issues.
6. Medications. Many prescription drugs, such as antidepressants and asthma or blood pressure medications, can disrupt sleep. Caffeine and other stimulants are found in many over-the-counter drugs, including pain relievers, allergy and cold medications, and weight-loss products.
7. Disorders involving sleep. Sleep apnea is a condition in which you stop breathing repeatedly throughout the night, disrupting your sleep. Restless legs syndrome creates uncomfortable leg feelings and an almost overwhelming need to move them, making it difficult to fall asleep.
8. Variations in activity. It's possible that you're not as physically or socially engaged as you once were. A lack of movement can make it difficult to get a decent night's sleep. Additionally, the less active you are, the more likely you are to take a daily nap, which might disrupt your nighttime sleep.

Are you at risk?

You are if you are a woman. Hormonal changes during the menstrual cycle and during menopause could be a factor. Night sweats and hot flashes are common throughout menopause, and they can make it difficult to sleep. Insomnia is a typical side effect of pregnancy.

1. You are if you are over 60 years old. Insomnia becomes more common as people get older due to changes in sleep patterns and health.
2. You are if you are stressed. Temporary sleeplessness can be caused by stressful periods and situations. Chronic sleeplessness can also be caused by substantial or long-term stress.

Complications

Sleep is just as vital for your health as a balanced diet and frequent exercise. Insomnia, regardless of the cause, can have both emotional and physical consequences. People who suffer from insomnia have a lesser quality of life than those who sleep well.

Insomnia can lead to a variety of complications, including:

1. Reduced productivity at work or at school
2. Driving with a slower reaction time and a higher risk of accidents
3. Depression, anxiety, and substance misuse are examples of mental health issues.
4. Long-term diseases or conditions, such as high blood pressure and heart disease, have an increased risk and severity.

Insomnia Prevention

Good sleeping habits can help you avoid insomnia and get a good night's sleep:

• Maintain a consistent bedtime and waking time throughout the week, including weekends.
• Keep moving – staying active helps you get a good night's sleep.
• Examine your meds to determine whether they could be causing your insomnia.
• Naps should be avoided or limited.
• Caffeine and alcohol should be avoided or limited, and nicotine should be avoided.
• Large meals and alcohol should be avoided before going to bed.
• Make your bedroom sleep-friendly and only utilize it for sex or sleep.
• Make a nightly habit for yourself, such as having a warm bath, reading, or listening to calming music or even massage
• Create an environment that can remove your stress such as using essential oils as room scent

How to use Essential Oils to manage Insomnia

The herbaceous, sweet and woody aroma of marjoram, blended with the mellow, lingering woodiness of sandalwood enhances the comforting and sedative qualities perfect to lull you into a restful sleep.

IN A NEBULISER

Add 30 to 40 drops (1.5 - 2ml) in a nebuliser.

IN AN OIL BURNER

Add 10 drops (0.2ml) to warm water in the bowl of a burner. Light a tealight candle and place in the hearth of the burner. The heat will allow the scent to diffuse and fill the room. If you using an electric burner, you can control the heat by using the dimmer.

IN A MASSAGE

Add 10 drops (0.2ml) to 15 ~ 25ml of a carrier oil. Massage deeply into muscle and pressure points.

STORAGE

Always store in dark glass bottle (preferably amber) and in a cool and dark place away from heat and sunlight.

CAUTION

Keep out of reach from children and pets. Avoid contact with eyes. Do not ingest. Please diluted with carrier oil before applying on skin and perform a patch test to observe allergic reactions before use. Not recommended for use with plastic, finished wood, or painted surfaces - remove if in contact.