How To Track Insomnia For Better Sleep, Tips & Remedies

insomnia tracker

Insomnia is a complaint more and more people experience, being described as the inability to fall or stay asleep. According to the latest statistics, one in four people battles with insomnia in America. The symptoms of insomnia are present in at least 30% of the adults in this country, with the condition becoming chronic in 10% of the cases.

As a result of sleep deprivation, people who suffer from insomnia might exhibit a reduced performance (either at work or at school). The condition often co-exists with other health issues, most commonly with depression and/or anxiety. Insomnia also represents a significant factor when it comes to deadly car accidents, and it is a common occurrence in pregnant women. Worldwide, there are more women who suffer from insomnia than men. (R)

CareClinic, a health app that serves as the ideal insomnia tracker

If you are suffering from such problems, you might want to consider tracking your complaints. For this purpose, you can use CareClinic’s health app, which comes with a wide range of beneficial features. The app can serve as an excellent insomnia tracker, allowing you to measure your sleep activity and identify potential causes for the inability to sleep.

You can write in the insomnia journal about the suspected causes, and thus determine the factors contributing to the problem. Within the application, you can record additional complaints, such as daytime sleepiness, number of hours of sleep per night and naps taken during the day. If you pair the application with wearable devices, such as Fitbit, then you can obtain even more information about the sleep activity during the day.

The great thing about this application is that it allows you to record everything related to sleep and insomnia. You can enter any medication you are taking, which might render you unable to sleep (side-effect). You can make notes about how much caffeine or alcohol you consume on a daily basis, as well as add information on co-existent conditions (affecting mental health, the physical health or both).

Monthly reports offer deep insight with regard to your insomnia

In accordance with the information you have entered within the application, the CareClinic health app will send monthly reports. You can then export these reports and share them with your doctor so that he/she is able to recommend sleep hygiene measures and additional solutions, consisting of various therapies and treatments.

A sleep journal to help you put things in perspective

Perhaps the biggest advantage offered here is that you are able to track your overall sleep quality. You can get a clear perspective of your sleep schedule, including the number of hours you are asleep/wake. By keeping a sleep journal, you will be able to follow your insomnia from A to Z, recording both emotional and physical manifestations.

Why is it so important to record emotional manifestations? Because, whether you are aware of this for a fact or not, emotional disorders can affect your ability to sleep. By logging how you are feeling within the application, you will be able to answer to this question:

Do you have insomnia? You can then identify the factors responsible for such problems, such as excess snoring for example.

Comprehensive plan against insomnia

The application allows you to record a comprehensive action plan against insomnia. You can record different cures recommended by the treating physician, in accordance with the various types of insomnia that might be present. If desired, you can add potential natural remedies that could be used, as well specific measures on how to improve sleep hygiene.

For example, if excess snoring is a problem, you might consider using one of those specialized sleeping masks. Or, if you want to get to the root of the problem, you can visit a sleep center and let them come with the best solutions. What matters is that you use the CareClinic health app to keep track of your sleep quality, choosing to work on each specific factor leading to insomnia.

Why is sleep so essential?

The human body functions after the circadian rhythm, where the day is followed by the night and so on. Thus, sleep is alternated with periods of activity, which are both essential for the best possible physical and mental health.

Sleep is particularly important for the brain, as this is when it stores the information accumulated throughout the day. During sleep, cells are rejuvenated and hormones essential for various bodily functions are released. Sleep deprivation can affect the way we function, leading to a general state of malaise, irritability, grogginess and physical complaints.

Recording SleepWe have all experienced insomnia at least once in our lives. If the contributing factors are not addressed, we can develop chronic insomnia, which is quite difficult to battle. Using an application such as CareClinic to track and monitor our sleep habits is a good idea, as we can finally understand the root problems leading to insomnia. As we discover the factors that prevent us from enjoying restful sleep, we can also adjust our lifestyle to eliminate them one by one.

It is a known fact that the majority of adults in the world require between seven and eight hours of sleep per night. However, you should keep in mind that it is not only the number of hours one sleeps but also how well one sleeps that matters. By analyzing your sleep, you can easily identify behaviors contributing to insomnia and the impact these have on your daily life. (R)

What are the symptoms associated with insomnia?

A person who has difficulties falling or staying asleep will also feel fatigued during the day, experiencing low levels of energy and concentration difficulties. In turn, this might lead to mood swings and reduced performance in the workplace or school environment.

As a result of abnormal sleeping patterns, the person in question might wake up too early in the morning. Depression and anxiety are often present, with a higher risk of making mistakes due to excess tiredness. Insomnia can cause one to become anxious about the quality/frequency of sleep, which in turn will prevent one from enjoying restful sleep (vicious circle). (R)

What are the potential causes of insomnia?

People who have breathing problems or suffer from sleep apnea present a higher risk of insomnia. The same goes for chronic snorers or those who talk a lot in their sleep.

In the case of acute insomnia, the cause might be related to a stressful life event. For example, people who have an upcoming exam or those who have received bad news might suffer from an episode of insomnia. This type generally resolves without treatment, as soon as the worry factor has been eliminated.

When it comes to chronic insomnia, this is defined as the inability to sleep for at least three nights in a week, with the problem lasting for at least three months. This might be related to inadequate sleep hygiene, working in shifts, environmental changes, medication (side effect) or the presence of co-existent conditions.

Insomnia is often diagnosed in people who suffer from a posttraumatic stress disorder, or in those who have additional mental health problems. It can appear in case of chronic treatments for high blood pressure or asthma. As for co-existent disorders, these include thyroid disease, Alzheimer’s disease, Parkinson’s disease, cancer and GERD. Sleep apnea and the restless leg syndrome are found in those who battle long-term insomnia. (R)

Sleep management & hygiene

health diaryDepending on the cause of your insomnia, the doctor will recommend medical treatment, sleep hygiene measures or both. You might also want to consider alternative remedies, such as guided meditation, relaxation therapy, hypnotherapy, listening to relaxing sounds/white noise and mindfulness. The CareClinic health app can be used to record all of the things that have helped you get a good night’s sleep.

It is also essential to address the co-existent conditions, seeking out treatment for them. For example, in case you suffer from anxiety or depression, cognitive behavioral therapy, antidepressants, and various supplements might be of help. Tradozone, for example, is a drug which is commonly prescribed to those who suffer from anxiety or depression, with associated insomnia. For conditions associated with physical symptoms, medication might be the standard treatment.

The CBD oil is recommended for insomnia, promoting restorative sleep and reducing daytime sleepiness. It also has anxiolytic properties, helping those who battle anxiety as well. With the help of this natural remedy, you can return to a stable sleep schedule.

If you are wondering how to get rid of insomnia for good, you should be willing to make some changes to your sleep habits. It is recommended to go to bed at the same hour every night and try to wake up at the same time as well, including during the weekend.

You should also opt for plenty of physical activity, as this can help you sleep soundly until the morning. How to help insomnia manifestations disappear? Talk to your doctor about changing any medication that prevents you from falling asleep. Limit your intake of caffeine and alcohol, and refrain from taking a nap during the day. You should also reduce your screen time before going to bed, as well as avoid heavy meals.

The bedroom should be well ventilated and, for a restful sleep, you should open the window for five minutes before going to bed. If the air in the room is too dry, use a humidifier. You might want to develop a bedtime ritual, such as drinking a glass of warm milk, listening to relaxing music or taking a bubble bath.

Remember that you are not the only one who is interested in learning how to beat insomnia and return to a healthy sleep schedule. You can join a support group and talk to other people about potential solutions to improve your sleep quality and frequency. Additionally, you can also use wearables such as Fitbit or the Oura ring to measure your sleep quality. (R)

Sleep deprivation, a negative influence on the overall quality of life

When a person suffers from insomnia, the risk of mood swings becomes considerably higher. In turn, this can affect the workplace/school performance, as well as personal relationships with various people.

It is also essential to mention that sleep deprivation can aggravate existing health conditions, such as diabetes, obesity, cardiovascular disease, depression, anxiety, chronic pain or high blood pressure. Living with insomnia can be difficult but, more importantly, it can affect one’s physical and mental health. (R)

As you will see, the CareClinic health application will help you find out a lot of useful information on your sleep patterns. Moreover, you can use this application as an effective mood tracking and identify a connection between sleep deprivation and potential mood swings.

Alexandra V.

Alexandra V. holds a degree in Physiotherapy from the University of Medicine and Pharmacy Carol Davila. She holds an additional degree in Journalism and writes in English and German. She is passionate about preventative health care and an undergrad in Medicine.
Alexandra V.