Insomnia

What is Insomnia

Insomnia is a sleep-related problem that affects millions of people worldwide. In short, it is difficult for people with insomnia to fall asleep or stay asleep. The effects of insomnia can be very severe.

Insomnia usually increases sleep, lethargy, and the general feeling of being mentally and physically ill during the day. Changes in mood (mood swings), irritability, and anxiety are associated with common symptoms.

Insomnia has a wide range of sleep disorders, with problems ranging from lack of proper sleep to decreased sleep duration. Insomnia is usually divided into three types –

Temporary insomnia

It occurs when symptoms last for three nights.

Acute insomnia

It is also called short term insomnia. Symptoms continue for several weeks.

Chronic insomnia

It usually lasts for months and sometimes years.

As per the (NIH) National Institutes of Health, cases of chronic insomnia are side effects caused by another primary problem.

Insomnia can affect any person at any age. It is common in adult females than adult males. A sleep disorder can weaken school and work performance.

Additionally, it causes obesity, anxiety, depression, irritability, concentration problems, memory problems, weakening the immune system functionality, and reducing reaction time.

Insomnia disease increases the risk of long-term illnesses. According to the National Sleep Foundation of America, 30?40 percent of American adults say they have had insomnia symptoms in the last 12 months, and 10?15 percent of adults claim they have chronic insomnia.

The causes of insomnia include psychological factors, medications, and hormone levels.

Insomnia treatment can be therapeutic or practical.

Problems with focus and concentration are common in people with insomnia. According to the National Heart, Lung, and Blood Institute of America, 20 percent of non-alcohol related car accidents are caused by a driver taking a nap.

Shortened life expectancy?

Insomnia can reduce your life expectancy. An analysis of 16 studies examined the relationship between sleep duration and mortality among more than 1 million participants and 112,566 deaths. It found that people who slept seven to eight hours every night had a 12 percent higher risk of death among those who slept less.

A recent study has examined the effects of persistent insomnia and mortality for 38 years. It found that people with persistent insomnia had a 97% higher risk of death.

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Types of insomnia?

Insomnia is depending on the cause

Insomnia is classified into three types based on its occurrence – primary insomnia, secondary insomnia, temporary or transient insomnia.

1. Primary Insomnia
   

In primary insomnia, a person has sleeping problems that are not directly related to any other health problem.

2. Secondary Insomnia
   

Secondary insomnia means that the person’s sleep problems are caused by another cause, such as a health problem (asthma, depression, arthritis, cancer, or chest irritation), pain; Drugs taken by him, or by him consuming such substances as alcohol.

3. Transient or temporary insomnia
   

It occurs when symptoms last for three nights.

Types of insomnia disease

The duration of insomnia also varies. There are two types of insomnia based on duration – acute insomnia (short-term), chronic insomnia (long-term).

1. Acute Insomnia
   

It may be short-lived. Acute insomnia can lasts from a single night to few weeks.

2. Chronic Insomnia
   

It can stay for a long time. When a person has an insomnia for at least three nights in a week for a month or longer, it is called ‘long term insomnia.’

Insomnia Symptoms

What are the symptoms of insomnia??

Doctors also associate many other signs and symptoms with insomnia. Often these symptoms can complicate other medical or mental health conditions.

1. Some people who have insomnia may often complain of not sleeping at night and staying up all night. The problem can begin with stress. These problems can be severe when your inability to fall asleep starts connecting with the bed.

2. Most of the daytime symptoms can prompt people to seek medical care. Problems caused during the day due to insomnia include the following –

• Inferior concentration and ability to concentrate.
• Memory weakening.
• To become uncoordinated
• Irritability
• Stop socially mixing.
• Motor vehicle accidents caused by being tired and not getting enough sleep.

3. People can make these symptoms worse by trying to treat these symptoms that appear in the day.

These efforts include

• Drinking alcohol or taking antihistamines can make sleep problems worse.
• Some others try to take sleeping pills without consulting a doctor.

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Insomnia Causes

What are the causes of Insomnia

Insomnia may be the primary problem or associated with other conditions. Insomnia is usually the result of stress, life events, or habits, leading to sleep interruptions. Treating the leading causes can solve insomnia, but sometimes it takes years.

Common causes of insomnia include

Stress:

Problems related to office, school, health, financial, or family can keep your brain active at night, due to which it becomes difficult to sleep.

Insomnia can occur due to stressful life events or mental problems, such as the illness or death of someone closer to you, divorce, or job loss.

Travel or work schedule:

Your circadian rhythm acts as an internal clock that guides your sleep-wake cycle, metabolism, and body temperature. Insomnia can be caused by the worsening of your body’s circadian rhythm. Reasons for this include flying in different time zones, working early or late shifts, or frequent shift shifts.

Bad sleeping habits:

Bad sleeping habits include irregular sleeping time, sleeping during the day, stimulating activities before bed, lack of proper environment to sleep, and eating in your bed, or watching TV. Computers, televisions, video games, smartphones, or other screens before bedtime can interfere with your sleep cycle.

Eating more in the evening:

Eating light food before bedtime is fine, but overeating can make you feel physically uncomfortable at night. Many people experience chest pain. The back-flow of acid and food starts from the stomach towards the esophagus, due to which you can stay awake.

Chronic insomnia may also be connected with medical conditions or the use of certain medications. Treating medical conditions can improve sleep, but insomnia may persist after the medical condition improves.

Other common causes of insomnia include

Mental health disorders:

Anxiety disorders, such as post-traumatic stress disorder can disrupt your sleep. Waking up too early can be a sign of depression. Other mental health disorders often accompany insomnia.

Medications:

Many prescription medications can interfere with sleep, such as medication for asthma, medication for high BP, or antidepressant medications.

Many over-the-counter medications (over-the-counter medications, such as some pain medications, allergies, and cold medicines, and weight loss products – contain caffeine and other stimulants that can disrupt sleep.

Medical conditions:

Examples of insomnia-related conditions include chronic pain, cancer, sugar (diabetes), heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson’s disease, and Alzheimer’s disease.?

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Sleep disorders:

Sleep apnea prevents you from breathing periodically at night, due to which you are unable to sleep. Restless legs syndrome causes a strange sensation in your feet, and you are forced to move your feet repeatedly even if you do not want to. In such a situation, you are unable to sleep.

Caffeine, Nicotine, and Alcohol:

Coffee, tea, cola, and other caffeine-containing drinks are stimulants. Drinking this afternoon or in the evening disrupts your sleep.

Nicotine is another stimulant in tobacco products, which may interfere with sleep. Alcohol can help you sleep, but it prevents deep sleep, and often, you wake up at midnight.

Prevention of Insomnia

Insomnia prevention

Good sleeping habits can help prevent insomnia and sleep soundly:

• Keep your daily sleeping and waking hours together on weekends, as well.
• Remain active. Regular activities are essential for a good night’s sleep.
• Check your medicines and see if they have caused insomnia.
• Avoid sleeplessness or taking a nap.
• Avoid coffee or alcohol or consume in limited quantities. Do not use smoke.
• Avoid overeating and beverages before bedtime.
• Use comfortable bed for having sex or sleeping.
• Some habits can be adapted to sleep comfortably, such as bathing before bedtime, reading books, or listening to music in a slow voice.

Diagnosis of Insomnia

Insomnia diagnosis

Doctors will begin an evaluation of insomnia with complete medical history. Entire medical history and physical examination, along with a thorough medical evaluation, are essential aspects of the review and treatment of insomnia.

Depending on the person’s situation, the diagnosis of insomnia and the search for its causes may include –

Physical examination:

If the cause of insomnia is unknown, your doctor may perform a physical exam to look for signs of the medical problems that may be related to insomnia.

Sometimes a blood test may be performed to check for thyroid problems or other conditions that may be associated with lack of sleep.

Sleep habits review:

In addition to asking questions related to your sleep, doctors can give you a questionnaire to determine your sleep-wake pattern and the level of sleep you get during the day.

Person may also be asked to keep a sleep diary (the person in this diary holds a record of their sleeping and waking times and patterns daily) for a few weeks.

Sleep Study:

If the cause of your insomnia is not clear or you are experiencing symptoms of another sleep disorder, like restless leg syndrome or sleep apnea, then you have a sleep center (where sleep disorders are treated) May need to spend a night in.

When you sleep, tests are done to monitor and record your brain waves, breathing, heartbeat, eyes, and other body movements.

Your doctor will start evaluating insomnia with complete medical history. Entire medical history and physical examination, along with medical evaluation, are essential aspects of the assessment and treatment of insomnia.

Insomnia treatment

What is the treatment of insomnia?

Many people can be returned to restful sleep by changing their sleep habits and detecting any insomnia-related problems (such as stress, medical conditions, or medications). If these remedies do not work, your doctor may suggest cognitive behavioral therapy, drugs, or both to relieve stress and improve sleep.

1. Cognitive Behavioral Therapy for Insomnia:

Cognitive-behavioral therapy (CBT-I) for insomnia can help you control negative thoughts and actions that keep you awake. This therapy is usually recommended as the first step of treatment for people who have insomnia.

In general, CBT-I is similar or more effective than sleeping medications. Cognitive part of CBT-I teaches you to identify and change the causes that affect your ability to sleep.

It can help you control negative thoughts and concerns, which wake you up. It can also be involved in removing the cycle where you worry about sleeping while sleeping.

The practical part of CBT-I helps you to develop good sleeping habits and overcome behaviors that disrupt your sleep. These strategies include the following examples –

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Stimulus control therapy:

This method helps to overcome the factors that make your brain to resist sleep. For example, set a fixed time to sleep and wake up and avoid sleeping during the day.

Use the bed only to sleep and have sex. If you do not sleep within 20 minutes of lying down, go outside and return to your bedroom when you sleep.

Relaxation techniques:

Progressive muscle relaxation, biofeedback, and respiratory exercises are the perfect ways to reduce anxiety before sleeping. Practicing these techniques will surely help you control your breathing, heart rate, muscle tension, and mood so that you can relax.

Stop sleep:

This treatment reduces the time you spend in bed and prevents daytime sleepiness, which leads to partial sleep deprivation and makes you feel exhausted the next night. Once your sleep improves, your sleeping time is gradually increased.

Being awake in a passive state:

This is also called “paradoxical intention.” This therapy aims to reduce the anxiety of people who have insomnia, which causes them to fall asleep in bed. In this treatment, a person is asked to try to wake up instead of worrying about sleep.

Light therapy:

If you fall asleep too early and then wake up too early, you can use light to balance this cycle. In the year when the days are big, and the lights are out in the evening, then you can roam outside, or you can use a lightbox. Consult your doctor about these.

Your doctor may suggest you some other strategies related to your lifestyle and sleeping environment to help you develop habits that promote your sleep and daytime alertness.

2. Prescription medications

Doctor-prescribed sleeping pills can help you fall asleep, stay asleep, or both. Doctors generally do not recommend sleeping pills for more than a week, but some medications can be taken for a long time. These include Zopiclone (Eszopiclone – Lunesta), Ramelteon (Rozerem).

Note: Consult your doctor before taking any medicine.

Prescription sleeping pills can have few side effects, such as increasing the risk of semi-anesthesia and unconsciousness during the day, or it can also become our habit. So talk to your doctor about these medicines and other possible side effects.

3. Other means of sleep available at medical stores

Nonprescription sleep medications contain antihistamines, which can make you sluggish, but their regular use is not good. Consult to your doctor before taking these medicines.

Antihistamines can have many side effects, such as daytime sleepiness, dizziness, confusion, loss of consciousness, and difficulty urinating, which can be even more severe in middle-aged people.

4. Alternative medicine

Many people do not go to their doctor for the treatment of insomnia and try to deal with this problem on their own. However, safety and effectiveness have not been proven in many cases.

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Some people try the following remedies, such as –

Melatonin:

This supplement found at medical stores is a way to relieve insomnia. Melatonin is generally considered safe to use for a few weeks, but there is no firm evidence to prove that melatonin is an effective treatment for insomnia. There is no information available about the safety of its long-term use.

Valerian:

This dietary supplement helps in getting sleep, as it has a mild effect. However, this has not been well studied. Consult it with your doctor before using it.

Some people who use high doses of it or have been using it for a long time may have liver damage. However, it is still unclear whether this damage is caused by Valerian.

Acupuncture:

There is some evidence that acupuncture can be beneficial for people with insomnia, but more research is needed. If you choose acupuncture with your traditional treatment, ask your doctor how to find a qualified acupuncturist.

Yoga:

Some studies suggest that regular practice of yoga or tai chi can help improve sleep quality.

Meditation:

Many small studies suggest that meditation with traditional treatments can help improve sleep and reduce stress.

5. Caution regarding herbal and dietary sleep aids

Because the Food & Drug Administration has not mandated manufacturers to show evidence of their efficacy or safety before selling dietary supplement sleep aids, any herbal supplements or other OTCs (Over-The-Counter).

Talk to your doctor before taking the products. Some products can be harmful, and if you are taking some medicines, it can cause harm.?

Insomnia Risks and Complications

Chronic insomnia has been associated with severe health risks. According to the National Institute for Health, insomnia can increase your mental health-related problems as well as the chance to overall health.

1. Increased risk for medical conditions
   

These include –

• Stroke
• Asthma attack
• Epileptic seizures
• Weak immune system
• Pain sensitivity
• Swelling
• obesity
• Diabetes mellitus
• High blood pressure
• Heart disease

2. Increased risk for mental health disorders
   

These include –

• Depression
• Anxiety
• Confusion and frustration

3. Increased risk for accidents

Insomnia can affect your –

• Work was done in office or school
• Sex drive
• Memory
• Decision-making ability

Daytime sleepiness is a matter of immediate concern. Lack of energy can cause anxiety, depression, or irritability. These can not only affect your office or schoolwork but sleeping too little can also increase the risk of car accidents.

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What to avoid during Insomnia?

The following suggestions are intended to help to overcome the temporary insomnia and increase the likelihood of getting a good night’s sleep –

Make your bedroom an attractive place. Keep the room organized. Make sure you have the right beds and mattresses to suit your needs. Poor mattresses can cause muscle problems and sleep interruptions.

Use the bed only for sleeping and having sex. Avoid using the bed for watching TV, eating, working, or any other activity if you want to read at night in bed, read-only entertaining books.

Physicians often use “reconditioning” as a part of the treatment plan for insomnia. With this method, people associate bed with sleep in a new way. If you find yourself unable to sleep, leave the bed and move to another room so that you use the bed to sleep and not to wake up.

Make a pattern of sleeping and wake up regularly at the same time. As a result, your body will adapt itself internally according to that pattern and will give you signs of sleeping and waking at the specified time. This is an excellent way to start – getting up at the same time every day, even on weekends.

No matter how much you sleep during the day, but do not nap. Taking a nap in the afternoon can make it difficult to sleep at night. Getting extra sleep on weekends can spoil your regular sleep patterns and worsen the state of midweek insomnia.

Limit your caffeine intake in the afternoon & evening. Remember that eating chocolate and drinking cocoa and cola also increases the amount of caffeine in the body.

Take care of your alcohol intake. Do not drink any alcoholic beverages a few hours before bedtime. An excessive amount of alcohol at any time of the day can disrupt sleep patterns and lead to inadequate sleep. Insomnia can also be severe due to cigarette smoking.?

Make a habit of exercising a little during the day, but do not exercise at all before sleeping.

Eat light meals in the evening. Overeating in the evening or eating just before going to bed can disrupt your sleep.

Get used to some things before going to sleep. Try to free your mind from disturbing thoughts before bedtime and engage in a relaxing and enjoyable activity such as reading, listening to music, or watching an entertaining film.

What to eat in insomnia?

Insomnia Diet

Cherry juice:

Sour beverages contain a hormone called melatonin, which controls sleep.

Milk:

Milk contains an amino acid called tryptophan. Drinking warm milk at night causes sleeplessness.

Whole grains:

Magnesium is found in barley, buckwheat, which helps the muscles work smoothly and make people feel at peace.

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Complex carbs:

Pods and rice, especially jasmine rice with its high glycemic index, which means that it digests slowly and is an excellent source of sweet potato Because they contain potassium, which helps in relaxing the muscles.

Herbal Tea:

Herbal tea has a strong aroma, but it helps some people to fall asleep quickly. This tea is caffeine-free, which allows people to calm down before sleeping.

Bananas:

Bananas enhance sleep, as they contain magnesium and potassium that naturally relaxes the muscles.

Note: Depression Cure does not provide any type of medical advice, diagnosis, or treatment.

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