Insomnia: What It Is, Causes, Symptoms & Treatment

What is Insomnia?

Insomnia is a sleep disorder that prevents you from falling asleep easily. The condition can also make it difficult for you to stay asleep for long and keep you feeling lethargic the next day. Insomnia can affect your quality of life and cause mood disruptions, including anxiety and irritability. The condition can also increase the risk of high blood pressure, heart attack, obstructive sleep apnoea, and other health issues. If you notice symptoms of the condition, seek professional help without delay.

Types of Insomnia

There are two main types of insomnia —

1. Primary Insomnia

This form of insomnia is not linked to any medical condition. People with this condition experience sleep problems even though they enjoy good physical and emotional health.

2. Secondary Insomnia

This form of insomnia is related to a health condition. For instance, people who suffer from asthma, cancer, arthritis, heartburn, or any other condition may have trouble falling or staying asleep. This type of insomnia can also happen due to certain medications, chronic body pain, and substance use.

Some other types of insomnia are —

• Onset insomnia: People with this type find it difficult to fall asleep.
• Sleep-maintenance insomnia: This type makes it difficult to stay asleep through the night.
• Mixed type: This is a combination of sleep-onset and sleep-maintenance insomnia. People with this condition may find it difficult to fall asleep as well as remain asleep for long.
• Acute insomnia: This is short-term insomnia, and it usually lasts for a few weeks.
• Chronic insomnia: People with this type of insomnia experience symptoms of the condition at least 3 times a week for a period of 3 months or more.
• Behavioural insomnia: This is common in children. Some kids may find it difficult to fall asleep or refuse to go to bed.

Causes of Insomnia

The following things and events can lead to acute or chronic insomnia —

1. Acute insomnia

This can be caused by:

• Experiencing an upsetting event
• Stress and anxiety
• Physical pain due to an illness/injury
• Sleeping in a new place, like a new house or hotel
• Change in sleep patterns due to jet lag or work
• Taking certain medications
• Lack of exercise or being less active during the day
• Eating a heavy meal at night
• Watching TV while in bed
• Using smartphones & computers before going to bed

2. Chronic Insomnia

This can be caused by-

• Family history of insomnia
• Chronic or long-term pain in a body part
• Mental health issues like substance use disorder or depression
• Experiencing sleep disorders, such as snoring or sleep apnoea
• Suffering from a health condition like cancer, diabetes, cardiovascular disease, acid reflux, restless leg syndrome, or an overactive thyroid
• Being a light sleeper

Symptoms of Insomnia

Some common symptoms of insomnia are:

• Trouble falling asleep at night
• Waking up during the night, within a few hours of falling asleep
• Waking up early and finding it difficult to go back to sleep
• Feeling anxious and stressed
• Feeling tired, sleepy, and irritated during the day
• Finding it challenging to focus on a specific task or remember things
• Making errors at home and work
• Disruptions in hobbies and routine activities

Effects of Insomnia on Health

Insomnia or lack of restful sleep at night can impact your physical as well as emotional health in the following ways —

• Weak immunity: Insomnia can weaken the immune system and make you prone to infections and other conditions.
• Obesity: Lack of restful sleep alters the production of appetite-regulating hormones ghrelin and leptin. This alteration increases feelings of hunger, gradually leading to weight gain or obesity.
• Poor physical health: Insomnia can increase the risk of many health issues, such as inflammation, stroke, asthma, seizures, high blood pressure, diabetes, and heart disease.
• Lethargy: Insomnia can make you lethargic and keep you from doing chores and going about the day efficiently.
• Mental health issues: This sleep disorder can also impact your mental well-being, leading to anxiety and depression. Chronic insomnia can cause confusion, irritation, and attention problems.

Diagnosis of Insomnia

There is no particular test that can help diagnose insomnia. Therefore, healthcare providers diagnose the condition by asking questions related to your lifestyle, health, sleep habits, family history, traumatic events, etc. They will also want to know the symptoms you are experiencing and recommend simple tests to rule out other conditions that cause sleeplessness.

Your doctor may ask you the following questions:

• How long have you had the problem
• What time do you go to bed every day
• What time do you wake up in the morning
• Once you are in bed, how long do you usually take to go to sleep
• How often do you wake up at night
• How often do you experience symptoms of insomnia
• Do you watch TV or use electronic devices before going to bed
• Do you have any health problems
• Do you take any medication
• Do you drink alcohol or caffeinated beverages late in the evening
• Are you stressed about your job or anything else
• Did you experience a traumatic event

Doctors usually prescribe the following tests to rule out conditions that can lead to insomnia:

• Sleep apnoea test
• Actigraphy
• Multiple sleep latency test

Insomnia Treatment Options

The following are simple ways to treat insomnia or ease the symptoms of the condition —

• Practice healthy sleep habits: This includes sleeping at the same time every night and staying away from smartphones, TV, and other electronic gadgets at least two hours before bedtime.
• Take the prescribed medications: If you are experiencing chronic insomnia, your doctor may prescribe medications that will help you sleep well at night. Remember to take them on time to deal with the condition.
• Look for ways to ease stress: Stress can keep you from getting a good night’s sleep. Therefore, it is important to take care of your mental health and ease stress and anxiety. You can try simple practices like yoga or meditation or seek professional advice.

Making the following lifestyle changes can also help you sleep better at night and promote your overall health —

• Follow a sleep schedule, i.e., go to bed at the same time every night.
• Have a bedtime routine, like reading a book, practising meditation, etc.
• Avoid watching TV or using a smartphone and other electronic gadgets at night
• Keep your room clean and clutter-free
• Finish dinner at least 2 hours before going to bed
• Do not take naps in the evening
• Avoid tea, coffee, and other caffeinated beverages in the evening hours
• Stay away from alcohol
• Follow a workout regimen and stay active during the day

Coping Strategies for Insomnia

Although insomnia can be difficult to deal with, there are a few coping strategies that can help.

• Relax your mind and body with meditation or deep breathing before sleeping.
• Do not feel anxious about not being able to sleep.
• Pray or chant a mantra to feel better and positive about things.
• Read a book until you are sleepy.
• Practice yoga every day to improve sleep quality.
• Take the prescribed medication.

Conclusion

A good night’s sleep is extremely important for your physical and mental health. It helps your mind and body rest and keeps you feeling positive and energetic the next day. Therefore, if you are unable to sleep well at night, make necessary changes to your lifestyle to improve sleep quality. Severe cases of insomnia or chronic insomnia may require medical attention. Therefore, if you notice symptoms of the condition for over 3 weeks, seek professional help without delay.

Source: healthline, mayoclinic, my.clevelandclinic, healthline, webmd