Know More About Insomnia
People with insomnia do not feel refreshed when they get up in the morning and if this occurs for a protracted period of time it can lead to problems with functioning.
If you have insomnia, you may feel fatigued because sleepless nights sap your energy. Insomnia can also lower your mood and will eventually interfere with your day-to-day activities and work performance.
According to the American Psychiatric Association, insomnia is the most frequent sleeping condition that most people experience. According to various sleep-related studies and researches, the prevalence of insomnia varies among different groups.
Chronic insomnia affects 10% to 30% of adults. Insomnia affects people of all ages, but it is particularly prevalent among the elderly, with 30-48 percent of geriatrics experiencing sleepless nights. It also affects 23.8 percent of teenagers and about half of the pregnant women
Insomnia includes a variety of causes and symptoms, but professionals can make a clinical diagnosis of insomnia by analyzing two key criteria related to sleep difficulties.
- Having sleep difficulties despite having all the required conditions for a good night’s sleep, but experiencing sleepless nights for three nights in a row for a minimum of three months
- Having sleep difficulties that have a direct detrimental impact on a person’s everyday activities, as well as having poor sleep quality and duration
Insomnia is a sleeping disorder that can be acute or chronic. Acute insomnia lasts for a brief period of time, whereas chronic insomnia lasts for a longer period of time. Acute insomnia lasts from one night to a few weeks, while chronic insomnia lasts for at least three months.
Types of Insomnia
There are several categories of insomnia to consider, some of which are well-known, while others are less well-known but nonetheless worthy of discussion.
The term “primary insomnia” refers to a sleeping disorder that isn’t linked to any additional factors and whose root cause is unknown.
Secondary insomnia is a type of chronic insomnia that has a specific cause, is linked to certain health issues, and is caused by a definite reason.
- Arthritis, back discomfort, asthma, and diabetes are examples of medical conditions.
- Depression and anxiety are two psychological illnesses that can cause secondary insomnia.
- Apart from these factors, substance abuse and prescription medications can also contribute to secondary insomnia.
There are a few other conditions you may have heard of in addition to these two.
Sleep onset insomnia
It is a condition in which a person has trouble falling asleep. This can be caused by erratic sleeping cycles and might make it difficult to relax in bed.
Sleep maintenance insomnia
As the name implies, sleep maintenance insomnia is a problem with sleeping that causes you to either wake up shortly after falling asleep or wake up too early.
Insomnia with mixed symptoms occurs when a person has trouble going to sleep as well as staying asleep during the night.
A condition where you don’t know how much sleep you’ve had but want to sleep more since you think you haven’t gotten enough.
Symptoms of Insomnia
Insomnia is often associated with poor eating habits and inconsistent sleeping patterns.
Sleeping issues can be caused by prolonged exposure to a screen, such as a mobile phone or a television, or by playing video games before bedtime. Working longer evening and night shifts might frequently make it difficult to fall or remain asleep.
One of these symptoms may be present in people with chronic insomnia.
- Sleeping issues, both falling and staying asleep
- Frequently waking up in the middle of the night
- A habit of getting up too early in the morning
- After waking up, you do not feel rejuvenated
- Feeling fatigued during the day
- Paying attention and remembering tasks are difficult
- Having irritability and experiencing mood swings
If you believe you have a sleeping disorder that disrupts your daily life, you have difficulty coping. Consult an expert and seek treatment after determining the source of the problem.
What Causes Insomnia?
A variety of circumstances cause chronic insomnia. We’ve compiled a list of a few of them to assist you in determining what’s causing your.
- Work, school, major events, family, and financial concerns can keep you awake all night. Sleeplessness can be triggered by trauma, the death of a loved one, a divorce, or the loss of a job.
- Anxiety disorders and post-traumatic stress disorder (PTSD) may disrupt your sleep cycle.
- Recurrent nighttime awakenings might be an indication of depression.
- Insomnia has been connected to several medical disorders. Chronic pain, heart disease, Alzheimer’s disease, Parkinson’s disease, and asthma are just a few examples.
- Antidepressants, cold, allergy, asthma, and hypertension drugs are just a few examples of medications that can disrupt your sleep.
- Caffeine, cola, and tea in higher quantities can also keep you up and prevent you from getting adequate sleep.
- You become less active because of not receiving enough exercise or engaging in any physical activity, which disrupts your sleep.
- Sleeping patterns change as you get older, and persons over the age of 60 are more likely to experience insomnia.
- Hormonal changes might make it difficult for women going through the menstrual cycle or menopause to sleep. Insomnia is a typical thing to face during pregnancy.
To deal with insomnia, doctors use a variety of pharmaceutical and non-pharmaceutical approaches. To reduce the symptoms of persistent insomnia, mental health practitioners use psychotherapy, primarily cognitive-behavioral therapy.
Treatment for acute insomnia is not necessary. One should not take sleeping pills and other prescriptions without first visiting your doctor, as they become less effective over time.
How to Keep Insomnia at Bay
Maintaining good sleep hygiene can help you avoid insomnia. The term “sleep hygiene” relates to maintaining healthy sleeping patterns. We’ve compiled a list of suggestions to help you stay on track with your sleep.
- Always try to go to bed at the same time every night, and avoid taking daytime naps longer than 30-60 minutes.
- Make your sleeping place dark and quiet.
- Maintain a comfortable temperature that is neither too hot nor too chilly, since this will assist you in falling asleep quickly.
- Make a habit of reading or listening to a music regimen- which is more soothing and relaxing- for yourself and stick to it.
- Avoid large meals and activities 3 to 4 hours before bedtime.
- Stay away from alcoholic and caffeine-containing beverages that keep you awake at night.
- Make a to-do list before going to bed if you have a habit of lying awake at night worrying about stuff. This may assist you in putting your worries aside for the evening.
Insomnia is more than a problem or a minor inconvenience. It’s a legitimate sleep issue that can be remedied. Consult your doctor if you believe you are suffering from Insomnia. They can assist you in determining probable reasons and developing a safe and effective treatment plan depending on your medical needs.