Insomnia can be defined as a sleep disorder that causes difficulty falling asleep or staying asleep. You may also find it difficult to fall asleep or wake up early enough to return to sleep.
The Centers for Disease Control and Prevention(CDC)Trusted Source states that adults require at least 7-9 hours of sleep per 24-hour period, and this depends on age.
According to research, around 25% of Americans experience Insomnia every year. However, 75% of those people don’t develop a chronic problem.
Insomnia can cause daytime fatigue, trouble concentrating, and other problems. It can increase your risk of developing various diseases over the long term.
This article will discuss what Insomnia is and its causes, symptoms, diagnosis, treatment, and recovery.
What does “an insomniac” mean?
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Insomnia is a condition that makes it difficult for someone to fall asleep or stay asleep, and they might wake up frequently.
This could lead to problems such as:
- Daytime sleepiness and lethargy
- A general feeling of being physically and mentally unwell
- You may experience mood swings, irritability and a>https://www.medicalnewstoday.com/info/anxiety/> title=”What’s Anxiety?”>>/a>
These issues can also contribute to Insomnia — they could be causes, effects, or both.
http://www.medicalnewstoday.com/info/anxiety/ title=”What is anxiety?”>In addition, Insomnia could /> play an important roleTrusted Source in the development of chronic conditions such as:
- obesity
- diabetes
- cardiovascular disease
- depression
It can also affect school performance and interfere with daily activities.
Insomnia Causes
Insomnia can be caused by a variety of psychological and physical factors. Sometimes, Insomnia is caused by temporary stress or other short-term problems. Sometimes, the cause of Insomnia is a medical condition.
These are some common causes:
- Jetlag, switching work shifts, or any other changes to your body’s internal clock.
- The room is too hot, cold, or noisy, or the bed is uncomfortable
- You can care for someone in your home if it disturbs your sleep.
- too littleTrustedSource exercise
- Night terrors and bad dreams
- Recreational drugs such as cocaine and ecstasy are often used.
For some, Insomnia can be caused by stress or mental health issues. You may experience the following:
- depression
- Anxiety
- bipolar disorder
- schizophrenia
Other health conditions that could limit your sleep include:
- restless legs syndrome
- A hyperactive thyroid
- sleep apnea
- gastrointestinal acid disease, also known as GERD
- Chronic obstructive lung disease, also known as COPD
- chronic pain
Sometimes, difficulties sleeping can be caused by symptoms of another health problem or natural transition. For example, hormonal changes during menopause can cause night sweats, disrupting sleep.
People with Alzheimer’s may experience brain changes that disrupt or alter their sleeping patterns.
Some people also have a rare genetic disorder called fatal family insomnia. This condition prevents them from sleeping and can lead to serious health problems.
Bedroom media technology
ResearchTrusted Source indicates that young people can lose sleep by using screens before bed.
These devices can also disrupt adult sleep patterns. For example, recreational use of these devices after the lights go out seems to increase the likelihoodTrusted Source that you will fall asleep.
Medications
The American Association of Retired Persons states that the following medications can cause sleeplessness:
- corticosteroids
- statins
- alpha-blockers
- beta-blockers
- Selective serotonin reuptake inhibitors, or SSRI, depressants
- Angiotensin-converting enzyme inhibitors, also known as ACE
- angiotensin II receptor blockers, or ARBs
- Cholinesterase inhibitors
- Nonsedating H1 agonists
- A combination of glucosamine/chondroitin
Insomnia symptoms
Insomnia can cause other problems than disrupted sleep.
- Daytime fatigue or sleepiness
- Anxiety, depression, and irritability
- gastrointestinal symptoms
- Low motivation or lack of energy
- Poor concentration and focus
- A lack of coordination can lead to mistakes or accidents
- Sleeping problems can cause anxiety or worry
- To fall asleep, you can use medication or alcohol
- tension headachesTrusted Source
- Having difficulty socializing, working, or studying
According to experts, motor vehicle accidents are often caused by a lack of sleep.
Types Of Insomnia
You can classify Insomnia by the duration:
- An acute, temporary problem is Insomnia.
- Chronic Insomnia can last months or even years.
It can also be classified by doctors as a cause
- Primary Insomnia can be a problem by itself.
- Secondary Insomnia can be caused by another health problem.
They also classify it according to severity.
- Mild Insomnia refers to a lack of sleep that causes tiredness.
- Insomnia can cause problems with daily functioning.
- A severe case of Insomnia can majorly impact your daily life.
When diagnosing Insomnia, doctors also consider other factorsTrustedSource, such as whether the patient wakes up frequently or has trouble sleeping.
- Falling asleep
- Staying asleep
- getting restorative sleep
Treatments
It is possible to find the best solution depending on the cause of Insomnia and the type of sleep disorder. However, there are some options:
- Counseling
- Cognitive behavioral therapy or CBT
- Prescription medications
- Over-the-counter sleeping aids
- melatonin
But, there is insufficient trusted Source evidence to support melatonin’s effects on sleep.
Home care strategies
Many tips can be used to manage your Insomnia. These remedies require changes to:
Habits of sleep
It can be very helpful to:
- Establish a routine by going to bed and getting up simultaneously each morning.
- Avoid using any screen-based device right before you go to bed.
- Take a bath to help you wind down an hour before bedtime.
- Do not leave your phone or other electronic devices in the bedroom.
- Before you go to bed, ensure that the temperature is comfortable.
- To darken the space, use blackout blinds and curtains.
Habits of a healthy diet
- Don’t go to bed hungry. If necessary, have a healthy snack before you go to bed.
- Avoid eating heavy meals within 2 to 3 hours of getting up in the morning.
- Avoid drinking caffeine or alcohol at night.
- To improve your overall health, eat a healthy and varied diet.
Other health issues
A few extra pillows can be helpful for anyone suffering from acid reflux or cough.
Talk to your doctor about managing a headache, sore throat, or other symptoms that may affect your sleep.
Relaxation and well-being
- Regular exercise is important but should not be done within four hours of bedtime.
- Before you go to sleep, do breathing exercises and relaxation exercises.
- You can find something that helps you fall asleep, such as music or reading.
- Even if you feel tired, try not to nap during the day.
- Seek medical attention for mental health problems such as anxiety.
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Diagnosing Insomnia
A sleep specialist can assist with Trusted sources and treat your sleep problems. They might:
- Ask the person about their medical history and sleep patterns. Also, ask them about their use of alcohol and drugs.
- do a physical examination
- Examine for any underlying conditions
- Request an overnight sleep test to capture your sleep patterns
- Wearing a device that tracks your movement and patterns of sleep is a good idea.
The Diagnostic and Statistical Manual of Mental Disorders Fifth Edition states that a doctor can diagnose Insomnia if the following:
- If someone has trouble falling asleep or staying asleep,
- Despite ample sleep opportunities, this occurs at least three times a week for three months.
- It can hurt your daily life.
- It can’t be explained by any other factor.
It is possible to keep track of your sleep patterns and present the results to your doctor.
Risk factors
Although Insomnia can happen at any age, certain factorsTrusted Source increases its risk. These are:
- traveling across time zones
- working in shifts
- being older
- Use of caffeine, medication, drugs, and alcohol
- A family history of Insomnia
- experiencing significant life events
- being pregnant
- Going through menopause
- Certain mental or physical health conditions
- being female
