Definition of insomnia
Insomnia is a type of sleep disorder. People with insomnia find it challenging to fall asleep and stay asleep.
People with insomnia usually don’t feel refreshed when they wake up from sleeping, either. This can cause fatigue and other symptoms.
In fact, the APA states that about one-third of all gentlepeople report insomnia symptoms. Between 8 to 10 percent of all adults have indications severe enough for them to be determined with insomnia derangement .
The APA describes insomnia as a derangement in which people have complications falling asleep or staying asleep. Doctors make a examination of insomnia if both of these criteria apply which are given below:
- Sleep frustration occurs at least two nights a week for a minimum of 2 months.
- Sleep frustration creates major distress or functional frustration in a person’s life.
Keep reading to learn all about these:
- types of insomnia
The purpose of your insomnia will depend on the type of restlessness you feel.
Short-term insomnia, or acute insomnia, can be caused by a number of things that are given below:
- an upsetting or traumatic event
- physical pain
- jet lag
- certain medications
Chronic insomnia lasts for at least 2 months and can be primary or secondary. Primary insomnia has no known purpose. Secondary insomnia occurs with another condition that are given below:
- psychological issues, such as anxiety or depression
- substance use
- sleep apnea
Risk factors for insomnia
Insomnia can appear at any age and is more likely to affect females than men.
According to the National Heart Lung and Blood Institute (NHLBI), People with definite risk factors are more likely to have insomnia. These risk factors are given below:
- high levels of stress
- lower income
- traveling to different time zones
- sedentary lifestyle
Having certain disorders , such as obesity and cardiovascular disease, can also lead to insomnia. Menopause can lead to insomnia also
Find out more about the causes and risk factors for insomnia.
People who experience insomnia commonly report at least one of these indication :
- waking too early in the morning
- unrefreshing sleep
- trouble falling or staying asleep
These symptoms of insomnia can lead to other symptoms, which are given below:
- mood changes
You may also have difficulty intensifying tasks during the day.
There are both pharmaceutical and non pharmaceutical treatments for insomnia.
Your doctor can discuss to you what treatments might be applicable . You may need to try a number of different treatments before finding the one that’s most effective for you.
The American College of Physicians recommends cognitive behavioral therapy (CBT) as a first-line treatment for chronic insomnia in adults.
Sleep hygiene training can also be justified . Consistently , behaviors that interfere with sleep cause insomnia. Sleep hygiene training can help you change some of these disruptive behaviors which are given below:
- avoiding caffeinated beverages near bedtime
- avoiding exercise near bedtime
- minimizing time spent on your bed when you’re not specifically intending to sleep, such as watching TV or surfing the web on your phone
If there’s a basic psychological or medical disorder accidental to your insomnia, getting applicable treatment for it can alleviate sleep complications .
Sometimes, medicine is used to treat insomnia.
An example of an over-the-counter (OTC) medicine that can be used for sleep is an antihistamine, such as diphenhydramine (Benadryl).
Medicine like this can have side effects, especially long term, so it’s important to discuss it with a doctor before starting yourself on an OTC medicine for insomnia.
Instruction medications that can be used to treat insomnia are given below:
- Eszopiclone (Lunesta)
- Zolpidem (Ambien)
Discuss with your doctor before using any medicine or supplements to treat your insomnia.
There might be serious side effects or medicine interactions. Not every “sleep aid” is applicable for everyone.
Meditation is a natural, easy, medicine-free method for treating insomnia.
According to a 2015 study, meditation can help advance the quality of your sleep, as well as make it effortless to fall asleep and stay asleep.
Per the Mayo Clinic, meditation can also help with symptoms of conditions that can commit to insomnia which are given below:
- digestive problems
Many apps and videos are accessible to help you practice meditation.
Insomnia isn’t just a nuisance or a small disturbance . It’s a real sleep derangement , and it can be treated.
If you think you have insomnia, discuss it with your doctor. They can help explore possible causes and develop a safe and applicable treatment plan based on your health condition.