Here is what you need to know about Insomnia 

A Quick Guide

No matter how many times you toss and turn, you simply can’t fall asleep. Whether it is going to sleep or staying asleep at night, there can be a lot of reasons why this may be happening. Oftentimes, we are going through some sort of stressful situation that can lead to various kinds of sleep disturbances. But of course, if you have prolonged difficulty with sleep, you may be due for an evaluation. You’ve probably heard the term insomnia being commonly used. Here we will try to understand what exactly insomnia is, what are its symptoms, and causes, how it affects you, and what you can do to treat it. 

What is Insomnia?

Insomnia is a sleep disorder characterized by difficulty in falling or staying asleep. According to research, around 30-40% of US adults report symptoms of insomnia at some point in their life.

Common Insomnia Symptoms

A few of its common signs include the following: 

• Finding it difficult to fall asleep.
• Repeatedly waking up throughout the night
• Remaining awake all night.
• Unable to fall back asleep after waking up early.
• Even after waking up, still feeling exhausted.
• Despite being tired, you have trouble falling asleep during the day.
• Experiencing daytime fatigue and irritability.
• You struggle to focus during the day due to weariness.

These symptoms cannot be brought on by another sleep disorder, a lack of sleep opportunities, or a disturbing sleep environment in order for insomnia to be formally diagnosed. It is not explicitly stated in the diagnostic criteria for insomnia what it means to have trouble sleeping or staying asleep. However, according to standard rules, insomnia may be present if an adult requires more than 30 minutes to fall asleep or stays up for more than 30 minutes at night. The normal criteria for determining whether a child is having sleeping issues is 20 minutes.

The disease may be short-lived (acute) or persistent for a lot longer (chronic). It might even come and go. Acute insomnia could continue for a few weeks or just one night. Chronic insomnia is defined as occurring at least three nights per week for three months or longer.

How much sleep is usually required?

Everybody has varied sleep requirements. Though in general:

• Adults require 7 to 9 hours
• Babies and toddlers require 12 to 17 hours
• Children require between 9 and 13 hours

If you find yourself exhausted during the day, you probably don’t get enough sleep.

Childhood and Adolescent Insomnia

Insomnia can affect people of any age. Nevertheless, because it is typical for newborns to not get a full night’s sleep, infants under 6 months old are seldom diagnosed with insomnia. Doctors may investigate for slightly distinct signs when diagnosing insomnia in children and adolescents than when diagnosing it in adults. For instance, they might inquire as to whether the child struggles to go sleep on their own or needs parental assistance. Doctors may also inquire about any behavioral or academic issues that a child or teen with sleep issues may be experiencing. Children who have problems falling asleep can develop attachments to particular objects or environments. For instance, a child may develop a dependency on being rocked or having a special toy with them to fall asleep, making it impossible for them to sleep soundly in any other situation.

Occasional Sleeplessness vs. Insomnia

Up to 35% of adults have symptoms of insomnia on occasion, such as difficulty sleeping or staying asleep. Although insomnia is a formally recognized sleep disorder, these episodes of inability to sleep do not always indicate that a person has it. Only when sleep issues become distressing and start to negatively influence a person’s relationships or career are they diagnosed with insomnia. The signs must last for at least three months in order for insomnia to be categorized as chronic.

What are the types of Insomnia?

Primary and secondary insomnia are the two main categories. If you have primary insomnia, it means that your sleep issues are unrelated to any other medical conditions or issues. The term “secondary insomnia” refers to insomnia brought on by a medical condition such as asthma, depression, arthritis, cancer, heartburn, pain, medication, or substance abuse like alcohol.

Some other types of insomnia are categorized as the following:

• An inability to fall asleep is referred to as sleep-onset insomnia.
• Sleep-maintenance insomnia: This occurs when you have problems falling asleep or staying asleep during the night.
• Mixed insomnia: With this form of insomnia, you have issues getting to sleep and remaining asleep all night.
• Paradoxical insomnia: When you experience paradoxical insomnia, you underestimate the amount of time you spend sleeping. You appear to sleep much less than you actually do.

What are the causes of Insomnia symptoms?

The following are the main factors that contribute to insomnia:

• Stress resulting from major life events, such as a job loss or change, a loved one’s death, a divorce, or an end up moving
• The environment, including sounds, lights, and temperatures
• Disturbances to your sleep routine, such as jet lag, a new shift at work, or unhealthy habits you developed when you previously experienced sleep issues
• According to research, having trouble sleeping may run in the family genes

Insomnia’s secondary causes can include:

• Difficulties with depression and anxiety
• Cold, allergy, depression, high blood pressure, and asthma medications
• Nighttime discomfort or pain
• Usage of illicit drugs, alcohol, tobacco, or caffeine
• Several endocrine issues, including hyperthyroidism
• Restless legs syndrome and other sleep disorders including sleep apnea
• Pregnancy
• Dementia, including Alzheimer’s and various forms
• ADHD
• Both menopause and PMS

What are the common risk factors associated with Insomnia?

Women are more likely than males to experience insomnia, and older people are more likely than younger people to experience it. African Americans in their youth and middle age also run a higher risk. Some other risk factors can involve:

• Chronic illness
• Concerns with mental health
• Working rotating shifts or night shifts

Other complications with Insomnia

The onset of chronic insomnia in those who experience brief periods of sleep deprivation is a potential consequence. Sometimes those who suffer from insomnia fall into a vicious cycle where their sleep problems intensify their concern over sleep, which in turn makes their sleep even worse. Additional dangers to health and well-being might arise from chronic sleeplessness. Chronic insomnia can increase the risk of health issues including high blood pressure and depression and can increase the likelihood of accidents and injuries.

How is Insomnia diagnosed?

Your doctor will conduct a physical examination and inquire about your health and sleeping habits. They could advise you to record your sleep habits as well as how you feel throughout the day in a sleep diary for either a week or two. They might discuss how long and how comfortably you sleep with your bed partner. At a sleep center, you could also undergo unique tests.

What are the treatment options for Insomnia?

There are many ways to treat insomnia disorders such as:

Education: When it comes to short-term insomnia, medical experts frequently give patients information about the condition and outline what to do if their symptoms persist. They might also talk about any stresses that might have led to recent insomnia.

Experts in the U.S. and Europe agree that Cognitive Behavioral Therapy CBT is the best first-line therapy for people with persistent insomnia. Better sleep habits are developed and anxiety-related sleep problems are managed with the help of CBT.

Sleep medications: When an individual develops severe insomnia symptoms, medication may be prescribed. Medication may help with daytime impairment, enhancing sleep, and anxiety reduction related to sleep issues.

We hope you found this article useful in learning more about insomnia.