Sleep Insomnia: Causes, Treatment and Prevention

Insomnia is a common sleep disorder that occurs when you can’t sleep. People with insomnia often go undiagnosed and undertreated, which means they could be suffering unnecessarily. Estimates of prevalence in the general population range from 10 to 15 percent but research reveals that between a third and half of adults have some symptoms of insomnia. It is most common in women, people with psychiatric diagnoses, and older people. A lack of sleep can cause further issues during your waking hours, including impaired thinking, low mood, and poor performance, and it can also interfere with relationships and increase the risk of accidents, depression, and substance use disorders. If you have insomnia, learning more about it can help you get the sleep you need.

Symptoms of Sleep Insomnia

People who can’t sleep may have a few days of difficulty, or it may be an ongoing struggle. This is characterized as either short-term insomnia or chronic insomnia. Short-term insomnia lasts for just days or weeks and tends to be associated with stress. Chronic insomnia is defined as insomnia that occurs at least three times a week for at least three months.

Symptoms of insomnia include:

• Difficulty falling asleep
• Waking up during the night
• Waking earlier than desired
• Feeling tired during the daytime
• Feeling irritable or depressed
• Difficulty concentrating
• Poor memory

The amount of sleep people need can vary according to age and health status. However, most adults need between seven and nine hours of sleep a night. If you are not getting enough sleep at night, your health and wellbeing might be at risk. Taking steps to address your insomnia can make a big difference.

What Causes Insomnia?

Insomnia is more common in women than men and may be associated with the hormonal shifts linked to pregnancy, premenstrual syndrome, or menopause. It is also more common in older people and certain medical conditions.

Other factors can also be associated with insomnia, including:

• Stress, including work, financial issues, and relationship difficulties
• Poor sleep habits and unhealthy lifestyle habits
• Depression, anxiety disorders, and other mental health issues
• Chronic pain
• Chronic health problems
• Gastrointestinal disorders
• Neurological disorders such as Alzheimer’s disease and Parkinson’s disease
• Sleep disorders such as sleep apnea and restless legs syndrome

Your healthcare provider may recommend tests to rule out specific health issues and ask you questions to better understand your sleep patterns and lifestyle habits. Better understanding the issues causing or contributing to your sleep problems can help you better address them. A sleep study is not necessarily essential for diagnosing insomnia, but it may be recommended to diagnose other sleep disorders, such as sleep apnea.

Treating and Preventing Insomnia

Poor quality sleep can have potentially serious consequences for your health over time. Improving the quality and quantity of your sleep can transform your life. Here is what you need to know about treating and preventing insomnia.

Your first step should be addressing any underlying issues that could be causing or contributing to your lack of sleep, such as anxiety, depression, or medication use. Treating conditions that are interfering with your rest may improve your quality of sleep while changing medications or adjusting dosages can also improve your rest.

For others, you might benefit from relaxation therapy, stress reduction, stimulus control, and cognitive therapy. Improved sleep hygiene can be helpful as well. Sleep hygiene targets specific habits that could be undermining your rest, such as alcohol and caffeine use, exercise, diet, and environmental factors, and identifies new ways to approach sleep more healthfully. Hypnosis may be beneficial for relaxation and stress reduction.

In some cases, medications may be used in the short term, but these are not without the risk of side effects and dependence. Supplements can be another option. Melatonin and valerian are most commonly used for sleep, but you should discuss any supplements with your health care provider to reduce the risk of drug interactions and unwanted side effects.

Healthy sleep hygiene habits can be the best way to prevent sleep insomnia. Maintain a regular and consistent bedtime routine each day, including on the weekends. Limit your consumption of caffeine and alcohol and avoid nicotine. Exercise daily and develop a relaxing bedtime routine that ends in your bedroom, which is comfortably appointed and designed with your sleeping needs in mind. Avoid eating large or stimulating meals before bedtime.