Insomnia
Sleep is a critical component of our health
We spend almost one third of our lives sleeping
A lack of quality sleep can cause BIG & SMALL disruptions in our overall health
Insomnia is a common sleep disorder that affects millions of people worldwide
We can simply call it difficulty falling asleep, difficulty staying asleep, or both, despite having adequate time & opportunity for sleep
For some people, insomnia is a minor issue
For others, insomnia can be a major issue
Types Of Insomnia : Two Main Types
Acute insomnia – This last only for a short period of time
Chronic insomnia – This will occur at least three times per week for at least three months
Causing / Contributing Factors For Insomnia
Genetics : 39 % chances are that Insomnia seems to run in families
Stress : In case of stress, our body release hormones that can interfere with sleep. This can make it difficult to fall asleep or stay asleep throughout the night
Anxiety and depression can also contribute to insomnia by causing racing thoughts or feelings of sadness that keep us awake
Medical conditions : Chronic pain, asthma, Hyperthyroidism , Allergies , Sinus issues , Parkinson’s disease and acid reflux can also disrupt sleep
Pregnancy : Physical, Hormonal & Psychological changes / effects in Pregnancy can significantly affect our ability to sleep
Medications : Antidepressants, blood pressure medications, birth control medications , Asthma medications , ADHD medications , over the counter cold or allergy medications can interfere with sleep as well
Life changes:
Short term changes, like jet lag , sleeping in an unfamiliar place or adjusting to a new work schedule
Long-term changes, like moving to a new home, can also affect sleep
Alcoholics: Alcohol consumption can cause insomnia .. Adv to finish drinking at least 3 hours before going to bed
Domestic violence / Abuse : Repeated domestic violence and abuse often contribute to insomnia
Poor sleep habits : Irregular sleep habits , Long hours watching TV, playing video games, checking social media or using electronic devices before bed, napping during the day can also contribute to insomnia
Symptoms Of Insomnia
Trouble falling asleep
We wake up around 3 am but fall back asleep . most common form, affecting almost 66 % of the population
We wake up too early in the morning and don’t fall back asleep
Day time tiredness , sleepiness
Mood disturbances
Decreased performance in work or daily activities
Delayed responses, such as reacting too slowly when you’re driving
Trouble remembering things
Slowed thought processes, confusion or trouble concentrating
Anxiety
Depression
Complications Of Insomnia :
Daytime sleepiness, which can be dangerous if you’re driving or doing other tasks that require you to be alert and attentive
High Blood Pressure
Stroke
Heart Attack
Depression
Obstructive Sleep Apnea
Diabetes
Obesity
Medications For Insomnia :
Medications can help you sleep, but some mediations may also negatively affect your sleep cycle
Nonprescription Medications :
- Antihistamines such as Benadryl can be effective for short-term use, but they can cause side effects such as daytime drowsiness
- Melatonin : Melatonin is a chemical our brain uses that tells us it’s time to go to sleep . Only use in case you go from one time zone to another & always have a low dose
Prescription Medications :
- Benzodiazepines
- Non-benzodiazepines
- Herbs & Supplements : Some herbs & supplements can help treat insomnia
How to diagnose Insomnia ?
Medical History
Sleep Habits
Diet
Lab Sleep test & Home Sleep test
When Should I Be Concerned ?
If Insomnia lasts for more than a few nights
If Insomnia starts to affect your daily routine, tasks & activities
If you notice Sleepiness during your waking hours while you’re working or driving
How To Manage Insomnia :
10 min Deep breathing / Meditation / Yoga / listening to music BEFORE going to bed can decrease stress / anxiety
A person develops anxiety over NOT sleeping & it forms a vicious cycle
No Social Media 30 min before going to bed and 30 min after waking up in the morning every day
Go to bed & get up at the same time every day including on weekends
Try avoid naps in the late afternoon or early evening, as these can affect your sleep cycle
Avoid caffeine & alcohol 3 hours before bed
As soon as you get up, open the shades to let sunshine in. This helps to set your circadian rhythm
45 min min regular workouts
The bedroom should be cool, dark and quiet
Cognitive-behavioral therapy for insomnia (CBT-I) may be helpful
CBT -1 is a type of therapy that focuses on changing thoughts and behaviors that contribute to insomnia
It may include techniques such as stimulus control, and relaxation training
Comments