What is insomnia?
Insomnia is a
common sleep
disorder. If you have it, you
may have trouble falling asleep, staying asleep, or both. As a result, you may
get too little sleep or have poor-quality sleep. You may not feel refreshed
when you wake up.
What are the types of
insomnia?
Insomnia can be acute
(short-term) or chronic (ongoing). Acute insomnia is common. Common causes
include stress at work, family pressures, or a traumatic event. It usually
lasts for days or weeks.
Chronic insomnia lasts
for a month or longer. Most cases of chronic insomnia are secondary. This means
they are the symptom or side effect of some other problem, such as certain
medical conditions, medicines, and other sleep disorders. Substances such
as caffeine, tobacco, and alcohol can also be a
cause.
Sometimes chronic insomnia is the primary problem. This means that it is not caused by something else. Its cause is not well understood, but long-lasting stress, emotional upset, travel and shift work can be factors. Primary insomnia usually lasts more than one month.
Who is at risk for
insomnia?
Insomnia is common. It
affects women more often than men. You can get it at any age, but older adults
are more likely to have it. You are also at higher risk of insomnia if you
- Have a lot of stress
- Are depressed or have
other emotional distress, such as divorce or death of a spouse
- Have a lower income
- Work at night or have
frequent major shifts in your work hours
- Travel long distances
with time changes
- Have an inactive lifestyle
·
- Symptoms of insomnia include:
- Lying awake for a long time before you fall asleep
- Sleeping for only
short periods
- Being awake for much
of the night
- Feeling as if you
haven't slept at all
- Waking up too early
What other problems
can insomnia cause?
Insomnia can cause
daytime sleepiness and a lack of energy. It also can make you feel anxious,
depressed, or irritable. You may have trouble focusing on tasks, paying
attention, learning, and remembering. Insomnia also can cause other serious
problems. For example, it could make you may feel drowsy while driving. This
could cause you get into a car accident.
How is insomnia
diagnosed?
- To diagnose insomnia, your health care provider
- Takes your medical
history
- Asks for your sleep
history. Your provider will ask you for details about your sleep habits.
- Does a physical exam,
to rule out other medical problems that might cause insomnia
- May recommend a sleep
study. A sleep study measures how well you sleep and how your body responds to
sleep problems.
A number of remedies and tips can help manage insomnia. They involve changes to:
Sleeping habits
When possible, it can help to:
- Go
to bed and wake up at the same times, establishing a routine.
- Avoid
using any device with a screen right before bed.
- Start
winding down an hour before bedtime, for example, by taking a bath.
- Keep
telephones and other devices outside of the bedroom.
- Ensure
that the room is a comfortable temperature before bedtime.
- Use
blackout blinds or curtains to darken the room.
Dietary habits
- Avoid
going to bed hungry. Have a healthy snack before bed, if necessary.
- However,
avoid eating a heavy meal within 2–3 hours of going to bed.
- Limit
caffeine and alcohol intake, especially at night.
- Have
a healthful, varied diet to boost overall well-being.
Other health issues
Anyone with acid reflux or a cough might benefit from raising
their upper body with one or more extra pillows.
Ask a doctor about ways of managing a cough, pain, and any other
symptoms that are affecting sleep.
Insomnia isn’t just a nuisance or a small inconvenience. It’s a
real sleep disorder, and it can be treated.
If you think you have insomnia, talk to your doctor. They can
help explore possible causes and develop a safe and appropriate treatment plan
based on your healthcare needs.
Well-being and relaxation
- Exercise
regularly, but not within 4 hours of bedtime.
- Do
breathing and relaxation
exercises, especially before sleeping.
- Find
something that helps you sleep, such as soothing music or reading.
- Try
not to nap during the day, even if you feel sleepy.
- Receive
medical attention for any mental health issues, such as anxiety.
Diagnosing insomnia
A sleep specialist can help Source and treat sleep
problems. They may:
- ask
the person about their medical history, sleep patterns, and use of drugs
and alcohol
- do
a physical examination
- test
for underlying conditions
- request
an overnight sleep test to record sleep patterns
- suggest
wearing a device that tracks movement and sleep-wake patterns
According to the Diagnostic
and Statistical Manual of Mental Disorders, Fifth Edition, a doctor may
diagnose insomnia if:
- A
person has difficulty falling asleep or staying asleep.
- This
happens at least three nights a week for 3 months, despite sufficient
opportunities for sleep.
- There
is a negative impact on daily life.
- No
other issue can explain it.
It can help to record
sleep patterns in a diary and show the results to the doctor.
Risk factors
Insomnia can occur at any age, but some factors Trusted Source increase
the risk. These include:
- traveling
across time zones
- working
in shifts
- being
older
- using
caffeine, medications, drugs, or alcohol
- having
a family history of insomnia
- experiencing
significant life events
- being
pregnant
- going
through menopause
- having
certain physical or mental health conditions
- being
female
Summary
Insomnia
is a common problem. It can result from a range of issues, which may involve
physical or mental health. In some cases, they are environmental or relate to
lifestyle factors, such as shift work and caffeine or alcohol use.
A
lack of sleep can lead to a variety of problems, ranging from mild tiredness to
chronic illness.
Anyone
who experiences ongoing trouble sleeping and feels that it is affecting their
daily life should see a doctor, who can help identify the cause and recommend a
solution.
No comments:
Post a Comment