Insomnia is a disorder that affects a person’s sleep cycle, making it difficult for them to fall or stay asleep. Additionally, the disorder can also wake one up after a short nap and make them unable to fall back asleep. So, insomniacs can feel tired throughout the day and the lack of proper slumber also negatively affects their ability to focus. About 30% of all adults may experience short-term insomnia, while 10% have long-term insomnia.

Symptoms
Insomniacs experience many symptoms that help healthcare professionals diagnose this condition. Some of the symptoms are:

Inability to fall asleep: People with the condition generally find themselves wide awake most of the night. Normally, running thoughts, anxiety, stress, or other signs contribute to their inability to drift off to sleep.
Insufficient sleep: Adults typically need seven to eight hours of sleep every day. Sleeping well at night helps one maintain energy levels during the day and keep up with their sleep cycle. However, this condition severely disrupts the sleep cycle as insomniacs frequently wake up in the middle of the night or just a few hours after they have finally fallen asleep. As a result, this disorder deprives one of the invaluable hours of sleep they should be getting at night.
Feeling tired and irritable: People with the condition can feel a lack of energy and freshness, and those with a chronic lack of sleep can feel fatigued. Being sleep-deprived, insomniacs often feel drowsy while working, studying, or performing other tasks. Apart from feeling tired, such individuals are also highly irritable. One of the benefits of sufficient sleep is a calmer, more relaxed state of mind, and without rest, one is likely to lose their cool more frequently.
Trouble focusing and memory-related issues: The human brain needs rest to maintain reasonable levels of focus during the day. So, when the brain is deprived of adequate sleep, individuals will find it harder to focus on a task longer than a few seconds or minutes. Even when they attain focus, their tired minds are unable to retain or memorize much information.
Constantly worrying about sleep: People with insomnia can spend a lot of time worrying about the disorder. As a result, they are likely to experience stress and anxiety related to their sleep deficiency, and this can aggravate their sleep deprivation at night.

Causes
Insomnia can be categorized into two broad types: short-term insomnia, which lasts for a few weeks, and chronic insomnia, which can go on for three months or longer. Some factors that increase the risk of the condition are:

Stress due to workplace problems, relationship woes, financial struggles, and other factors
Chronic diseases such as cancer
Poor sleeping patterns triggered by frequently staying up all night
Overeating or eating extremely heavy food items right before bed can lead to sleep deficiency

Treatment options
Some of the most popular and natural remedies for the sleep disorder are:

Cognitive behavioral therapy (CBT-I) : CBT-I consists of exercises and routines that replace insomnia-causing thoughts. This is a psychological treatment that helps one address the root cause of their disorder through behavioral changes.
Breathing exercises and meditation: Stress and anxiety are the two main triggers of insomnia. Meditation and breathing exercises can help one calm down. As a result, someone with the disorder can practice relaxation techniques such as rhythmic breathing to reduce the stress on their mind and find sleep easily.
Bright light therapy: In this treatment, an insomniac is exposed to bright lights to configure their brain gradually. Depending on whether one finds it harder to fall asleep or stay asleep, this therapy has been found to be successful in treating sleeplessness.
Paradoxical intention: Also known as remaining passively awake, this option works by one trying their best to stay awake after getting in bed. This practice automatically reduces their worries and anxiety related to the disorder and helps them ease off to sleep.

Food choices
Certain foods can have a positive or negative influence on sleep quality. Some of the foods to have are:

Almonds: Almonds are rich in nutrients such as phosphorus, manganese, monounsaturated fats, melatonin, and antioxidants. These nutrients prevent inflammation and reduce the chances of developing chronic diseases that cause sleeplessness, and melatonin boosts the sleep quality of individuals.
Chamomile tea: This tea contains apigenin that binds to certain receptors in the brain to promote sleepiness.

On the other hand, one should avoid foods like coffee and chili peppers. Caffeine, found in coffee, stimulates the nervous system to reduce sleep quality. Similarly, spicy foods such as chili peppers can cause heartburn, indigestion, and acid reflux, resulting in short-term insomnia.