What Does Insomnia Mean? Your Insomnia Questions, Answered
In this article, we’ll attempt to answer some of the typical questions people might ask regarding this common sleep disorder.
What is insomnia?
Insomnia is a common sleep disorder characterized by not being able to fall asleep, stay asleep, or get quality sleep. People with insomnia may have a problem with one or all of these problems, which can affect their physical and mental health. People with insomnia may end up losing sleep for many nights a week, which can take a toll on their routine, life, work, and relationships with others.
What are the causes of insomnia?
There are a few possible causes that are thought to contribute to insomnia. These include:
- Stress. At times, people who experience insomnia are also under a large amount of stress. Excessive worry may cause them to be unable to sleep. Moreover, if someone is experiencing anxiety, they may also develop insomnia if they can’t quiet their mind at night.
- Depression. Insomnia can be a symptom of depression, in some cases. Depression can sometimes lead people to stay in bed for long periods, which can affect their sleeping schedule at night and their productivity during the day.
- Other conditions. People who have existing medical conditions, like chronic pain, can experience insomnia. Pain can make it difficult to focus on anything else and can keep a person awake long into the night as they try to find relief. Those taking prescription medication for a medical condition may also experience insomnia, which is why it can be important to know the side effects of the medicine you’re using.
What are the symptoms of insomnia?
The following are some of the possible symptoms of insomnia:
- Being unable to go to sleep or stay asleep
- Waking up too early each day
- Getting poor-quality sleep
- Having low energy
- Having problems with concentration
- Experiencing changes in mood
This list is not exhaustive, and everyone can experience different symptoms. If you’re not sure if you’re experiencing insomnia, you might speak with a healthcare provider about your symptoms and potential causes.
Are there different types of insomnia?
There are a few types of insomnia, which differ in terms of how long your symptoms last:
- Acute Insomnia: This type of insomnia normally doesn’t last for very long and generally clears up without treatment. The cause is usually a stressful event. Frequently, after a person goes through a significant change in their life or they experience a sudden loss, they may develop insomnia for a while until the shock of the event wears off.
- Chronic Insomnia: Chronic insomnia occurs when you experience insomnia several days a week for at least a few weeks. This kind of insomnia may be caused by medical conditions, mental health disorders, changes in routine and sleeping patterns, or other factors, like working long shifts at a job. Chronic insomnia may need to be treated to clear up properly.
- Comorbid Insomnia: This is the name for insomnia that occurs when there is another condition present. A study in the Journal of Clinical Sleep Medicine states that nearly half of people with insomnia also live with another type of disorder. The most common conditions they may face are depression or anxiety.
What are the risk factors for insomnia?
There are a few risk factors that are thought to contribute to insomnia. These include:
- Hormones. The changes in a woman’s hormones may be the reason why there’s a prevalence of insomnia in women. Many changes take place during a menstrual cycle, menopause, and pregnancy.
- Age. Older people may also be more likely to develop insomnia than younger people. This might be because they have different sleeping patterns than younger people do or because they may have additional health concerns common with age.
- Too much stress. People who experience constant levels of stress may be more likely to experience insomnia.
- Other mental or physical health conditions. Medical conditions, such as autoimmune disorders, or mental health conditions, such as anxiety, can lead to insomnia. There are many reasons why another health condition can cause insomnia. You may have too much pain or too much on your mind or not be able to sleep because of side effects from a treatment you are receiving.
- Erratic sleep schedule. If you don’t have healthy and regular sleep habits, you may experience challenges when you try to sleep at night. For this reason, it may be beneficial to stick to a routine sleep schedule whenever possible.
- A tendency to be sedentary. When you don’t exercise or eat well, it can lead to the development of insomnia.
- Excessive travel. At times, a person’s schedule calls for them to be on the go a lot. When you are in different time zones often, it may confuse your internal clock, possibly leading to lost sleep.
Can insomnia be prevented?
There are strategies you can try to reduce your risk of experiencing insomnia. These techniques can be used to help you create a routine that promotes better sleep and healthier living.
- Try to avoid naps
- Aim to go to bed at the same time each day
- Try to get moving during the day, and exercise when you can
- Consider avoiding caffeine as much as you can
- Try to avoid eating or drinking right before you intend to go to sleep
- Consider limiting your television and screen time before bed
- Make your bedroom comfortable so that sleeping might be easier to accomplish
What are the treatments for insomnia?
Depending on the duration of your insomnia, you may need to seek out treatment to find relief. Treatments for insomnia can include medical and psychotherapy interventions, including the following:
Medicine
Some medicines can be used to treat insomnia. However, it’s recommended that you consult with a physician before deciding to start or stop a new medication or supplement. They can offer you recommendations and advise you of any potential side effects. In some cases, some medications may cause insomnia.
Psychological treatment
Another type of treatment that may be able to alleviate insomnia is psychotherapy. Research shows that psychological treatment can be effective for insomnia and other sleeping problems. People being treated for insomnia might be able to learn healthier habits for sleeping and coping with stress. Talk therapy in the form of cognitive behavioral therapy and other types of psychological interventions can be effective treatment methods.
Online therapy with BetterHelp
Sleep problems can take a toll on your mental and physical health. In some cases, professional intervention may be necessary to develop healthier habits and get higher-quality rest. If fatigue makes it difficult to leave home to see a therapist, you might consider online therapy. With an online counseling platform like BetterHelp, you can receive care for your insomnia without having to leave the comfort of your own space. You can connect with a licensed therapist via audio or video chat at a time that works for you. You can even find a therapist who has flexible hours if your sleep schedule is altered.
The efficacy of online therapy
When it comes to therapy for treating insomnia, research shows that online therapy can be effective. In a 2019 study, participants facing shift work sleep disorder saw an increase in sleep efficiency with online cognitive behavioral therapy.
Takeaway
With BetterHelp, you can be matched with a therapist who has experience treating insomnia. An online therapist might be able to help you address your habits, routines, and schedule to determine and correct the root cause of your insomnia. Take the first step and reach out to BetterHelp.
What is the main cause of insomnia?
There are a few possible causes of insomnia. The most common ones are stress, poor sleep hygiene, and other health conditions.
- Stress: At times, people who have trouble falling asleep are also under a large amount of stress. Excessive worry may cause them to be unable to sleep. Moreover, if someone is experiencing anxiety, they may also develop insomnia if they can’t quiet their mind at night.
- Poor Sleep Hygiene: Poor sleep habits such as irregular bedtimes, excessive screen time late at night, and stimulating activities can make falling asleep and staying asleep more difficult.
- Other Health Conditions: Insomnia may be associated with medical conditions like sleep apnea, chronic pain, heart disease, and cancer. Additionally, sleep patterns can be affected by a mental health disorder. For example, anxiety disorders and depression can both cause insomnia.
What does it mean when you feel insomnia?
Insomnia is a common sleep disorder characterized by trouble falling asleep, staying asleep, or getting quality sleep. People with insomnia may struggle with one or all of these challenges, which can affect their physical and mental health. People with insomnia may end up losing sleep for many nights a week, which can take a toll on their routine, life, work, and relationships with others.
How will I know if I have insomnia?
The following are some of the possible symptoms of insomnia:
- You are unable to go to sleep or stay asleep
- You wake up too early each day
- You wake up in the middle of the night
- You getting poor-quality sleep
- You have low energy
- You have problems with concentration
- You experience changes in mood
Why can't I sleep even though I'm tired?
If you feel tired but can’t fall asleep, you could be experiencing challenges with your circadian rhythm. You could also have poor sleep habits that impact your sleep cycle and prevent you from getting a good night’s sleep, including caffeine consumption, napping during the day, and excessive use of devices before bed.
How long can you go without sleep?
The world record for sleep deprivation is 11 days and 25 minutes. However, sleep is such an essential function that the Guinness Book of World Records eliminated the category years ago. How much sleep you need differs from person to person, and some individuals may tolerate sleep deprivation better than others. However, most people start to experience symptoms of sleep deprivation after being awake for 24 hours straight.
Going without sleep for 24 hours is akin to having a blood alcohol content of 0.1%, and you may begin to notice symptoms such as slurred speech, irritability, and muscle tension. For every additional hour you stay awake, the effects and symptoms of sleep deprivation may become more severe. Going without sleep for 36 hours or more is typically considered unsafe, even if you feel like you can manage it reasonably well.
How to fix insomnia?
There are many strategies you can try to manage insomnia. The most common strategy is to adopt more positive sleeping habits to normalize your sleep wake cycle. This might include adhering to a consistent bedtime, avoiding caffeine in the afternoons, putting your phone away a few hours before you go to sleep, and avoiding naps during the day. It can be helpful to keep a sleep diary to better understand the factors that may be preventing you from getting healthy sleep.
In cases of severe insomnia or acute insomnia, your doctor may recommend a course of prescription drugs to help reset your body. Sleeping pills can help you fall asleep, stay asleep, or both, but they are generally not recommended to use for more than a few weeks.
Sometimes, stress and anxiety can prevent you from falling asleep. In situations like this, it may be beneficial to speak with a mental health professional to address the underlying conditions impacting your sleep quality.
Should I go to the ER if I haven't slept in 3 days?
Most people can’t physically stay awake for 72 hours. If you have been awake for three days, your emotional control and cognitive functioning are severely compromised. Because sleep deprivation doesn’t cause time-sensitive, life-threatening problems, it doesn’t require a trip to the ER. However, if you have been struggling with insomnia for three days in a row, it is advisable to seek medical care for your condition.
What can I drink to sleep faster?
Warm milk has been found to help people fall asleep. One recent study found that patients in a coronary care unit experienced better sleep quality after drinking a mixture of milk and honey. This may be because milk is rich in the amino acid tryptophan.
Is insomnia serious?
Short-term insomnia due to specific events or health conditions is not considered a serious concern. However, if your insomnia symptoms persist for several weeks or make it difficult for you to function during the day, it may be beneficial to consult with a health professional. They can help you identify why you have difficulty falling asleep and work with you to treat the underlying condition.
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