Sleep is instrumental to life and plays a crucial role in protecting both mental and physical health, contributing to a higher quality of life. Sleep also supports the body’s development. The amount of sleep required by different age levels varies. Teenagers require a minimum of nine to ten hours of sleep because they engage in a lot of physical activity. Adults require a minimum of 6 to 8 hours of sleep daily.
Study says, if a person does not adhere to the amount of sleep needed with regard to his age, he would struggle every time to get a sound sleep, with many psychosomatic disorders, and insomnia is one of them. Insomnia affects a person’s health in several ways, including poor temperament, lack of motivation, impaired judgment, and attention. Most people have had a night during which they couldn’t get to sleep, no matter how desperately they tried; such a problem is referred to as having insomnia. Insomnia, the term for having trouble sleeping at night, is one of the most common sleep complaints, whereby a person finds difficulty in falling or staying asleep. Women are more likely to have insomnia than men. It is common among shift workers, people who have a history of depression, and those who don’t get much physical activity.
Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. One can get rid of a sleep disorder by consulting a physician, taking pills on time and avoiding unnecessary stress and tensions for a better living.
What are the symptoms of insomnia?
Though symptoms of insomnia may vary, one can check for insomnia by just observing the following symptoms-
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- Finding difficulty in falling asleep
- You often wake up during the night and are unable to go back to sleep.
- You wake up too early in the morning, despite late-night sleeping
- You feel tired upon waking
- You find yourself irritated for no reason
- You face problems with concentration or memory
Prevalence
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- Approximately 25 to 30 million Americans have symptoms of insomnia at any given time.
- About 15 percent of adults have insomnia that is severe enough to cause daytime consequences.
- About 10 percent of adults are likely to have chronic insomnia.
Types of Insomnia
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- Are there different types of insomnia? There are two different types of insomnia – Primary & Secondary insomnia and Acute & Chronic insomnia,
- Primary sleep insomnia occurs when a person has trouble sleeping for general reasons and not because of any health condition.
- Secondary sleep insomnia happens due to other health problems like asthma, depression, arthritis, cancer, or heartburn.
- Acute insomnia usually lasts from one night to a few weeks. Around one in three adults experiences short bouts of this kind of insomnia.
- Chronic insomnia, on the other hand, continues for a long period — usually more than three nights a week for over a month. About 10% to 15% of adults suffer from this ongoing sleep difficulty.
Diagnosis of insomnia
The evaluation of insomnia includes a physical exam, a medical history and a sleep history. The doctor may ask you to keep a sleep diary for one to two weeks, tracking your sleep patterns and any symptoms you experience during the day. The patient himself does not know about his sleep behaviour; therefore, the doctor may want to interview your bed partner about the quantity and quality of your sleep. In some cases, for sleep tests, sleep centres would be recommended for special tests.
Is insomnia a symptom of pregnancy
Yes, the symptoms of insomnia are very commonly associated with pregnancy; about 50 to 60% pregnant women experience sleeping trouble during the first trimester. Physical discomfort (such as heartburn, backaches, anxiety, frequent urination), hormonal shifts and physiological changes usually contribute to causing insomnia.
Treatment for acute insomnia
Acute insomnia or mild insomnia may not require treatment and can be prevented or alleviated by practising good sleep habits.
Prescription drug – Even after practising good sleeping habits, you are not able to sleep and are unable to do your routine work, then your doctor may prescribe sleeping pills for a limited time. Doctors generally prescribe short-acting drugs with a rapid onset; these drugs can help you avoid effects such as drowsiness and sleepiness during the day. The traditional sleeping pills are Benzodiazepine receptor agonists, which are typically prescribed for only short-term use. Newer sleeping pills are non-benzodiazepines, which may pose fewer risks but are effective for longer-term use.
Over-the-counter drugs (OTC drugs) – Over-the-counter products, such as melatonin, L-tryptophan supplements, and valerian teas, are used to treat insomnia. You should avoid using over-the-counter sleeping pills for insomnia, because they have undesired and unpredictable side effects; moreover, they tend to lose their effectiveness over time if taken regularly. OTC drugs can help you sleep better, but some OTC products contain antihistamines that work as sleep aids and make you feel constantly sleepy during the day, so one must consult a doctor before taking them. Unapproved Drugs: Drugs from a variety of classes have been used to treat insomnia without FDA approval. They include Trazodone, Anticonvulsants, Antipsychotics, Barbiturates, and Non-Hypnotic Benzodiazepines. Many of these medications involve a significant level of risk.
Treatment for chronic insomnia
Treatment for chronic insomnia includes first treating any underlying conditions or health problems that may be causing insomnia. A change in lifestyle may provide some relief from short-term insomnia. If insomnia persists, your healthcare provider may recommend behavioural therapy.
Behavioural approaches help you to change behaviours that may worsen insomnia and to learn new behaviours to promote sleep. This is called cognitive behavioural therapy. Cognitive behavioural therapy includes the following:
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- Cognitive therapy:You are required to change your attitudes and beliefs that hinder your sleep.
- Relaxation training:The Technique of relaxing your mind and body is mastered.
- Sleep hygiene training:The bad habits that contribute to poor sleep are corrected.
- Sleep restriction: First sleeping time is severely limited, and then timings are gradually increased
- Stimulus control:It is a technique that we have been exposed to since childhood. Going to bed when sleepy, waking up at the same time daily, and getting out of bed when unable to sleep.
Alternative ways to treat insomnia
Medicines can help you beat insomnia, but they only work for a short period. The role of therapies is inevitable; if therapies are amalgamated with some other techniques, you will never face any sleeping disorder. These techniques involve Yoga &Meditation. They are the methods to channel the immense energy in your body —both spiritual and physical.
They help relax and heal the body, which in turn helps people sleep more efficiently. Practising breathing exercises (pranayama) helps people promote their sleep by slowing their breathing and reducing stress hormone levels. Meditation helps relax the body and calm the mind. Yoganidra and Vispassana meditation are commonly practised techniques for reducing sleep disorders. Apart from them, take a moment to reflect on your food habits. Reduce your intake of caffeine, alcohol, and nicotine, as they have a pronounced effect on sleep, leading to insomnia and restlessness.
