Insomnia: Meaning, Causes, and Treatment
What is insomnia?
Insomnia is a common sleep disorder that can make it hard to fall asleep or stay asleep or causes one to wake up too early and not be able to go back to sleep. A person with this can still feel tired when he wakes up.
Insomnia can sap not just your energy level and mood, but it can also affect your health, work performance, and overall quality of your life. Over time, lack of sleep may lead to health problems such as weight gain and hypertension. However, lifestyle and behavioral changes can improve this.
Do you often lie awake at night staring at the ceiling? Well, it could be insomnia. Approximately 75 million people in the USA suffer from chronic sleep disorders. According to research, women have a lifetime risk of insomnia about 35% higher than men. About 40% to 68% of older adults have this in the USA. In this blog, let us discuss the meaning of insomnia, its symptoms, causes, types, prevention, and treatment in detail.
What are the types of insomnia?
The three main types of insomnia are chronic, acute, and transient.
1. Acute insomnia
At some point, most adults experience acute (or short-term) insomnia, which can last for days or weeks. It is often the result of stress or a traumatic event. This is more common in women than men. Acute insomnia is also commonly called adjustment insomnia.
2. Transient insomnia
Transient insomnia is temporary. It lasts for less than a week. Recent stresses generally cause transient insomnia.
3. Chronic insomnia
But some individuals have chronic (long-term) insomnia that can last for a month or more.
This might be the primary problem, or it might be associated with other medical conditions or medicines. One does not have to put up with sleepless nights. Simple changes in daily habits will usually help prevent insomnia, which we will discuss further.
What are the common symptoms of insomnia?
Symptoms of insomnia may include:
- Difficulty falling asleep
- Difficulty staying asleep or waking up several times during the night
- Waking up too early
- Not feeling rested after a night's sleep
- Daytime tiredness or sleepiness
- Ongoing worries regarding sleep, irritability, depression, or anxiety
What are the causes of insomnia?
It is often a result of life events, stress, or habits that disrupt your sleep. Treating the underlying cause can help resolve insomnia. However, sometimes it may last for years. Common insomnia causes include:
Concerns about school, work, health, family, or finances can keep your mind active, making it difficult to sleep at night. Stressful life events or trauma also can lead to insomnia.
Travel or work schedule
Our circadian rhythms work as an internal clock, guiding things such as your sleep-wake cycle, body temperature, and metabolism. Disrupting your body's circadian rhythms may lead to insomnia. Causes include jet lag due to traveling across multiple time zones, working late or early shifts, or frequently changing shifts.
Poor sleep habits
Poor sleep habits often include an irregular bedtime schedule, stimulating activities before bed, naps, an uncomfortable sleep environment, and using the bed to eat, work, or watch TV, computers, smartphones, video games, or other screens just before bed may interfere with the sleep cycle.
Overeating late in the evening
Having a light snack prior to bedtime is fine. However, overeating can cause you to feel physically uncomfortable when lying down. Several people also experience heartburn, a backflow of food, and acid from the stomach into the esophagus after eating. It can keep you awake.
Chronic insomnia can also be associated with medical disorders or the use of certain medications. Treating the medical condition can help improve sleep. However, it might persist after the medical condition improves.
How to prevent insomnia?
The key to preventing insomnia often lies in changing your routine during the daytime and when you go to bed. These prevention tips may help.
- Stick to a sleep schedule:- Keep your bedtime and wake time consistent daily, including on weekends.
- Stay active:- Regular activity can help promote a good night's sleep. Schedule your exercise or strenuous activities at least a few hours before your bedtime, and avoid stimulating activities prior to bedtime.
- Check your medications:- If you take medicines regularly, check with the doctor to see if they contribute to your disorder. Also, check the labels of the OTC products to check if they contain caffeine or other stimulants.
- Avoid or limit naps:- Naps may make it even more challenging to fall asleep at night. If you can not get by without a nap, try to limit it to no more than thirty minutes, and do not nap after 3 p.m.
- Limit or avoid caffeine and alcohol, and do not use nicotine:- All of these can make it challenging to sleep, and the effects might last for several hours.
- Do not put up with pain:- If a painful condition bothers you, consult the doctor about options for painkillers that are effective enough to manage your pain while you are sleeping.
- Avoid huge meals and beverages before bedtime:- A light snack is fine and can help avoid heartburn. Drink less fluid before bedtime so you would not have to urinate as frequently.
- Make your bedroom comfortable for sleep:- Only use your bedroom for sleep. Keep it quiet and dark and at a comfortable temperature. Hide all the clocks in your bedroom, including your cellphone and wristwatch, so you do not worry about what time it is.
Treatments for insomnia
There are several treatment options for insomnia. Cognitive-behavioral therapy for insomnia, sometimes known as CBT-I, is an effective treatment for sleep conditions and is generally recommended as the first line of treatment.
CBT-I, or cognitive behavioral therapy for insomnia treatment, is a structured program that can help one identify and replace behaviors and thoughts that worsen or cause sleep problems with habits that promote sound sleep. CBT-I can help you overcome the underlying cause of your sleep problems.
The cognitive part of CBT-I teaches a person to recognize and change beliefs and thoughts that affect their ability to sleep. This kind of therapy may help you eliminate or control worries and negative thoughts that keep you awake.
The behavioral part of CBT-I can help you develop good sleep habits and prevent behaviors that keep you from sleeping well at night. You can also buy Ambien online to treat your insomnia. Ambien is a medication primarily used for the temporary treatment of sleeping problems.
Ambien is effective at helping people fall asleep sooner and stay asleep for a longer duration.
Insomnia is a common problem that may affect your physical and mental health in many ways. If it severely impacts your life, you must try the techniques discussed in this blog to treat your disorder. You should also elevate your sleeping environment to boost sleep quality.
Treating (and reversing) is possible. However, it would take some time and effort on your part. One must not take it lightly. Order Ambien online and use it to enjoy a restful and deep sleep.