Is it ironic to write a story about insomnia treatments after tossing and turning all night? I think so. But I know that my restless night was just that: a restless night.
However, insomnia is more than just a sleepless night. It is a serious sleep disorder. “It’s not just about not being able to sleep — you need to see a specialist to properly diagnose insomnia,” said Monica Mallampalli, Ph.D., executive director of the Alliance of Sleep Apnea Partners and a member of the Women’s Health Council of HealthyWomen.
Without proper diagnosis and treatment, insomnia can lead to health problems such as heart disease, diabetes, and depression.
So how do you know if you have insomnia? Sleep disorder is defined as the inability to fall asleep, stay asleep, or feel rested for three or more nights a week despite having had the opportunity to sleep. Insomnia occurs even when you are in the right place at the right time (for example, in bed at a reasonable hour). And lack of sleep has a negative impact on everyday life.
Short-term insomnia lasts for days or weeks and is usually caused by stress or a change in your life, such as a job change. Chronic insomnia, also called prolonged insomnia, lasts three or more nights a week for more than three months. Some researchers believe that insomnia may be caused by your brain staying active when you are sleeping.
If any of this sounds familiar or you’ve been Googling “Why can’t I sleep?” At all hours of the night, you are not alone. As much as 4 out of 10 Adults in the United States have symptoms of insomnia and the majority of them are women.
Causes and symptoms of insomnia.
Women are more likely to
experience insomnia compared to men. Research is underway into why. But studies show that hormonal changes during puberty, pregnancy, and menopause (hello, hot flashes and night sweats) can cause insomnia.
One
report found that approximately 6 in 10 women in the US affected by hot flashes reported sleep problems and insomnia. “There is clearly a hormonal component,” Mallampalli said.
In addition to biological factors, common causes of insomnia include:
- Stress
- Anxiety
- Changes in work or travel schedule.
- Bad sleeping habits
Insomnia is a complex disorder that has many different causes. Even your job and marital status can affect your risk of insomnia. A recent one
study found that people who are unemployed; widowed, divorced or separated; and of lower socioeconomic status have higher rates of insomnia.
People with certain occupations that require irregular sleep hours, such as first responders, which include police officers and firefighters, are more likely to have sleep problems compared to the general public. And active duty service members and veterans are also in
high risk of insomniaalso partly because of unstable sleep schedules and partly because of the physical and emotional demands of their roles.
Physical and mental effects of insomnia.
Many people with insomnia have medical and/or mental health conditions in addition to insomnia.
“Just keep in mind that insomnia has comorbid conditions. For example, insomnia is closely related to sleep apnea, so keep in mind that there may be other things going on that are preventing you from falling asleep,” Mallampalli said.
About half of people with insomnia have a medical condition. And chronic insomnia puts you in increased health risk problems, including:
- Hypertension
- Type 2 diabetes
- Myocardial infarction
- Stroke
- Chronic pain
- Obesity
When it comes to mental health, about half of people with insomnia have a mental health condition such as anxiety, post-traumatic stress disorder (PTSD), and depression. In fact, about 8 out of 10 people with major depressive disorder have insomnia.
Recent investigation It also found that sleep disorders are a common symptom in patients with neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Lack of sleep and the stress that often comes with not being able to sleep can have a big impact on your waking hours.
Negative effects include:
- Delayed reaction time
- Lack of concentration
- Memory problems
- Difficulty following routine and/or substance abuse treatment.
Read: The day after a bad night’s sleep >>
Over time, the effects of insomnia not only harm your health but can have a negative effect on your personal and professional relationships.
Treatments for insomnia
Insomnia can be difficult to treat, especially when you consider other health conditions that could be at play. Some medications can make it difficult to fall asleep. And prescription sleeping pills can interact with other medications you are taking.
Mallampalli said the first thing you should do is talk to your doctor about your symptoms. His doctor may refer him to a sleep specialist.
Treatment options vary from person to person, and your doctor may recommend one or a combination of treatments, which may include lifestyle changes, cognitive behavioral therapy (CBT), or medications.
CBT is usually the first step in treating insomnia. It teaches strategies to change behavior and thinking associated with sleep disorders and can help you identify thoughts and habits that are causing sleep problems.
Investigation shows that CBT can work. One analysis found large improvements in sleep quality and total sleep time in people with insomnia.
CBT is also an option for people who can’t or don’t want to take medication. In general, CBT has few side effects, but changing your habits takes time and you won’t see results overnight.
Healthy sleep habits, also called sleep hygiene, can be practiced alone or as part of CBT. They include reducing caffeine consumption during the day and establishing a sleep schedule, as well as learning meditation and other mental techniques.
See: How to sleep well at night >>
Medications for insomnia
Medications for insomnia are classified into a few categories. These include:
- Benzodiazepines: Medicines to slow down your brain activity to help you fall asleep and stay asleep. Benzodiazepines were once the prescription drug for insomnia, but research has shown that benzodiazepines can cause dependence and carry a risk of abuse and dependence and are not recommended for long-term use.
- Non-benzodiazepines: Also known as Z drugs, this class of prescription medications (think Ambien and Sonesta) work by slowing brain activity in a similar way to benzodiazepines. Studies show that Z drugs have less dependence and abuse potential compared to benzodiazepines, but side effects can include nausea, headaches, and dizziness. Z drugs are for short-term use and not everyone should take them.
- Melatonin receptor agonists: Melatonin is a natural hormone that is available without a prescription. Investigation shows that taking melatonin can help some people fall asleep faster, but it’s not clear whether melatonin can help with the quality of sleep or the amount of time you fall asleep. Melatonin can have side effects such as drowsiness the next day and headache and is also not for long-term use.
Read: More about melatonin >>
- Dual orexin receptor antagonists (DORA):DORA They are the newest class of medications to treat insomnia. The medications block chemicals (orexins) in the brain that tell you to stay awake. Studies show that DORAs can reduce insomnia symptoms and improve overall sleep quality in people with insomnia. DORAs do not carry the risk of dependence or abuse associated with benzodiazepines or other sleep-inducing drugs. Side effects include daytime sleepiness.
Insomnia is complicated. But with the right treatment plan, it is possible to sleep well. “Yeah [insomnia] “It’s really impacting your life and you can’t sleep; see a sleep specialist,” Mallampalli said. “He can help determine what the problem may be.”
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