Insomnia

Overview

There are times when we all struggle with sleeping and find it hard to sleep. However many people suffer from this long-term condition, known as insomnia. Insomnia not only affects your schedule but drains you of your energy as well as affects your mood. Just like how we are cranky and irritable if we do not sleep well, insomnia can affect our mental health.

According to experts, most adults need 7-9 hours of sleep daily to be able to function properly. It is also normal for adults at some stage of their lives to experience insomnia and struggle with it, which could be due to stress or an upsetting event in their lives. This is short-term insomnia, but for people who suffer from this long-term, it is known as chronic insomnia. The good news for those who are struggling with this is that this condition can be fixed with a few changes to your daily routine.

Symptoms of Insomnia

The symptoms of insomnia can be identified easily. You may experience signs like struggling to fall asleep, waking up frequently throughout the night, or waking up too early and being unable to return to sleep. On top of disrupted sleep, you might also feel tired and sluggish during the day, feeling disgruntled and distracted by the things you must do. Along with increased crankiness, you may also experience bouts of anxiety, or depression.

Focusing, remembering things, and completing tasks can become more difficult, and you might find yourself making more errors or even having accidents. As mentioned above, your body needs 7-9 hours of sleep, when you do not have that, it means your body does not have time to rest up and get ready for a new day. A constant worry about getting enough sleep can become a burden in itself.

Causes of Insomnia

There are many causes of insomnia, while they may seem normal and harmless, they can be very disturbing for a few individuals. Chronic insomnia is caused by stress. It could be about anything like school, work, health money or family issues. When you have things you worry about, it keeps you awake at night and makes you think about it constantly. Stressful events like the death or illness of someone close, losing your job and divorce can very easily make you lose sleep.

Travelling and work schedule can also be a cause, when you have to make a huge change in your schedule or habits, your body can experience some confusion as your ‘internal clock’ has to change drastically. While you may be used to sleeping early at night, if your work requires you to stay awake close to midnight or have night shifts, it will disrupt your sleep and make you tired as well as keep you awake. It can also be caused by jet lag.

If you have poor sleeping habits like staying awake at night and sleeping early in the morning, your body will not be able to cope with the lack of rest and overtime work. Your body needs routine, a specific time to sleep and wake up and what time to eat etc. When you wake up at different times and do not have an active lifestyle then your body will be affected by it. If you are sleeping in something uncomfortable bed or position that will hurt your body, that could also lead to insomnia.

Using TVs and computers right before you sleep can make your body hurt and disrupt your cycle. If you are not eating healthy food and depending on quick bites your body will not be able to fuel itself up for the next day. Eating at odd hours can make your body confused and may even cause heartburn, this is when the stomach acid backs up into the tube that carries your food i.e. oesophagus.

Insomnia can be caused by many factors beyond just bad habits. Mental health issues like anxiety and depression can disrupt sleep, and medications you take, prescribed or over-the-counter, might contain stimulants that keep you awake. Various medical conditions can also contribute to insomnia, along with sleep disorders like sleep apnea and restless legs syndrome. Even common substances like caffeine, nicotine, and alcohol, while sometimes seeming to help you fall asleep, can ultimately disrupt your sleep quality. Ageing is also a factor.

Treatment and tests for Insomnia

There are three different routes that your healthcare provider may ask you to do. The first one is the physical exam, they will look for any conditions that may be causing you insomnia. They could do a thyroid test or draw blood to find any pre-existing conditions that may be causing insomnia. The second thing they will do is ask questions about your sleeping habits and make you fill out a questionnaire to show your sleep and wake patterns and how sleepy you are during the daytime.

You may also experience things like sleep apnea or restless leg syndrome, and you may need to stay overnight at a sleep centre where they can keep track of your body activities while you sleep, along with brain waves, breathing, heartbeat, eye movements and body movements.

Prevention for Insomnia

To improve your sleep hygiene, aim for consistent sleep and wake times, even on weekends. Regular exercise can promote better sleep, but avoid napping or limit them to short naps. Caffeine, alcohol, and nicotine can disrupt sleep, so limit or eliminate them, especially in the evening. Avoid heavy meals and excessive fluids close to bedtime. Design your bedroom for sleep and relaxation, using it only for sleep and intimacy. Finally, establish a calming bedtime routine, like taking a warm bath, reading, or listening to calming music.