Sleep disorders are regularly experienced by millions of people around the world, which is insomnia. Insomnia is a sleep disorder that makes it difficult for a person to fall asleep or stay asleep.
According to the Centers for Disease Control and Prevention (CDC), adults require an average of seven to nine hours of sleep per day, depending on their age, according to Centers for Disease Control and Prevention (CDC).
There are about 25% of Americans experience insomnia each year, but over 75% of them will not become chronic insomniacs.
Sleeping too little can make you tired during the daytime, difficult to concentrate, and other problems. Various diseases may be increased in the long run as a result.
There are many causes, symptoms, diagnoses, and treatments of insomnia, so this article explains what insomnia is as well as what causes it.
Readout: Selective Mutism
How does one become an insomniac?
Computer use before bed could stay with a person into the night, making it difficult for them to fall asleep.
Sleeping problems occur when a person is unable to fall or stay asleep. They may wake up too early every day.
The following issues can arise as a result:
- Lethargy and sleepiness during the day
- Feelings of mental and physical exhaustion
- Anxiety, mood changes and irritability
As well as these problems, insomnia can also come from one or more of these causes.
Sleep disorders, including insomnia, may also play a role in the development of chronic diseases, including:
- Weight gain
- Cardiovascular disease
Furthermore, it can undermine a person’s ability to perform at work and in school and limit their daily activities.
Causes of insomnia
Many factors can cause insomnia, including physical and psychological factors. Stress and other temporary problems are often the cause. A medical condition may also cause insomnia in some individuals.
The following are the common insomnia causes:
- Jet lag, changing shifts at work, or any other change to the body’s internal clock
- Too hot, too cold, or too noisy in the room or an uncomfortable bed
- Sleep disturbances caused by caring for a family member
- Getting insufficient physical activity
- Feeling frightened or having nightmares
- Drugs like cocaine and ecstasy may be used recreationally
Some people are affected by insomnia because of stress or psychological problems. The following symptoms may be experienced by someone:
Sleep problems can also be caused by:
- Restless legs syndrome
- Overactive thyroid
- Sleep apnea
- Gastrointestinal reflux disease, commonly called GERD
- Chronic obstructive pulmonary disease, known as COPD
- Chronic pain
Sometimes sleeping problems are caused by other health issues, such as those associated with a natural transition. Women suffering from menopause may suffer from night sweats, a condition that interferes with sleep.
Sleep patterns can be disrupted or altered in people with Alzheimer’s disease.
Some people suffer from fatal familial insomnia, a condition characterized by intense sleeplessness and even life-threatening complications.
Also, check: Side Effects of Overthinking
Media technology in the bedroom
A recent report suggests that young people can suffer from sleep problems from using screens before bed.
Adults may also experience sleep problems when using these devices. After lights out, recreational use seems to increase the chances of insomnia.
Check: Types of Overthinking
Among the medications that can cause insomnia is this list compiled by the American Association of Retired Persons:
- Serotonin reuptake inhibitors, or SSRIs, are antidepressants
- Angiotensin-converting enzyme, or ACE, inhibitors
- Angiotensin II receptor blockers, or ARBs
- Cholinesterase inhibitors
- Nonsedating H1 agonists
- Chondroitin and glucosamine combined
Symptoms of insomnia
As well as disrupted sleep, insomnia symptoms may lead to the following problems:
- Sleepiness or fatigue during the day
- Anxiety, depression or irritability
- Gastrointestinal symptoms
- Lack of motivation or energy
- Confusion and lack of focus
- Errors or accidents caused by a lack of coordination
- Anxiety-related to sleep
- Sleeping with alcohol or medication
- Tension headaches
- Social, work or study difficulties
Experts say that not getting enough sleep plays a major role in auto accidents.
Read: Central Sleep Apnea
Types of insomnia
There are several types of insomnia, according to duration:
- Short-term insomnia is an acute, transient condition.
- Chronic insomnia can persist for months or even years at a time.
It can also be classified by cause:
- It is an issue by itself if you suffer from primary insomnia.
- Secondarily, insomnia is related to another medical condition.
The severity is also classified:
- The lack of sleep that causes mild insomnia results in fatigue.
- It may become difficult to function normally when you have moderate insomnia.
- The effects of severe insomnia can be severe.
Other factors are considered by doctors when it comes to diagnosing insomnia, such as whether the person consistently wakes up early or experiences difficulty:
- Falling asleep
- Staying asleep
- Getting restorative sleep
If insomnia has an underlying cause or type, determine the best insomnia treatment approach, but some options can include:
- Cognitive-behavioral therapy (CBT)
- Prescription medications
- Online sleep aids that are available over the counter
Melatonin does not appear to be effective in treating sleep disorders, however, there is no strong evidence to support this.
Recommended: How to help someone with Depression
Home care strategies
Insomnia can be managed in various ways. Changes will be made to:
Whenever possible, it is helpful to:
- Establish a routine by going to bed and waking up at the same time each day.
- Use no screen before you go to bed.
- Take a bath an hour before going to bed to wind down.
- Keep electronics out of the bedroom.
- It is important to have a comfortable temperature in the room before sleeping.
- To darken the room, use blackout curtains or blinds.
Also check: Stress Management Techniques
- Eat a light dinner before going to sleep. Before bed, eat a healthy snack.
- A heavy meal should be avoided 2–3 hours before going to bed.
- Don’t drink alcohol or caffeine after midnight.
- Boost your wellbeing by eating a balanced, varied diet.
Other health concerns
Acid reflux sufferers or those with a cough could benefit from having one or more extra pillows supporting their upper bodies.
Consult your doctor if you have a cough, pain, or other symptoms that are preventing you from sleeping.
Relaxation and well-being
- Regularly exercise, but not right before bed.
- Breathe and relax before going to bed.
- Listen to soothing music or read a book to help you sleep.
- Even if you feel sleepy, don’t nap during the day.
- Take medicine for anxiety and other mental health issues.
Check: Tips to Overcome Depression
Sleep disorders can be diagnosed and treated by a sleep specialist. Their actions may include:
- Inform the person about his or her medical history, sleep routine and drug and alcohol use
- Examine your physical condition
- Examine the underlying cause
- Sleep patterns can be recorded by an overnight sleep test
- Track your sleep patterns and movements with a wearable device
A doctor may diagnose insomnia based on the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition:
- It is difficult for a person to fall asleep or stay asleep.
- Despite adequate sleep opportunities, this occurs at least three nights every week for three months.
- Daily life is negatively affected.
- It cannot be explained by any other factor.
It is helpful for doctors to see sleep patterns recorded in a diary.
Recommended: Multiple Strategies to Control Overthinking
Factors of risk
The risk of insomnia increases with age, but some factors increase the risk. The following are among them:
- Time difference when traveling
- Working in shifts
- Getting older
- Drinking alcohol, taking caffeine, or using drugs and medications
- Insomnia running in the family
- Life’s significant events
- Being pregnant
- During menopause
- Being physically or mentally ill
- Being female
Many people suffer from insomnia. The condition can be caused by a variety of factors, including physical or emotional health issues. These factors may be environmental or related to lifestyle factors, including shift work, caffeine or alcohol use.
Sleep deprivation can cause a number of problems, including mild tiredness and chronic illnesses.
Those who experience chronic sleep problems and feel that it is affecting their lives should consult a physician who can assess the problem and recommend a treatment plan.