Insomnia is one of the most common sleep disorders that people worldwide experience, and it affects people of all ages, genders, races, and demographics. If you have insomnia, the good news is that you can overcome it. It will be difficult, but it is doable if you learn more about insomnia, the different types of insomnia, what causes it, and how to deal with it. Everything you need to know is provided below...
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Symptoms
Insomnia affects everyone differently, and the symptoms of this sleep disorder range from mild to severe, depending on how long it lasts. Among the most common symptoms are:
- Waking up often in the middle of the night
- Waking up earlier than you should or before you feel rested
- Having a hard time getting to sleep at night
- Feeling tired or not well-rested when you wake up in the morning
- Being anxious, depressed, or irritable
- Feeling sleepy or fatigued during the day
- Getting headaches as a result of tension
- Making more mistakes and having more accidents than normal
- Having a hard time concentrating and paying attention
- Worrying about your lack of sleep
- Feeling problems in your stomach and intestines
All of these are signs of insomnia, but did you know there are different types of insomnia?
Types of Insomnia
The simple form of insomnia is known as general insomnia, but there are actually ten types of insomnia in total:
General
Idiopathic, a sleep disorder that lasts from childhood into adulthood
Adjustment or acute, usually the result of a new source of stress
Insomnia as a result of caffeine or drug use
Behavioral, when children stay awake all night due to a lack of a set bedtime
Insomnia related to some medical condition, such as a mental disorder or thyroid problem
Organic, unspecified, which is when there is a physical cause, but it hasn't yet been determined what the cause is
Nonorganic, unspecified, which is when all physical causes of the sleep disorder has been ruled out but the real cause hasn't been found
Psychophysiological, often the result of over-anxiety or worry
Paradoxical, a form of the sleep disorder that causes the person to hardly sleep but with very little daytime fatigue or sleepiness as a result.
So What Causes Sleep Disorders Like This?
There are several factors that contribute to the various types of insomnia, including:
- Substances - Caffeine, alcohol, and drugs are just a few of the substances that can cause sleep disorders, but they are all stimulants that either keep you awake or prevent you from falling asleep.
-Anxiety and Stress - are the most common emotional causes of sleep disorders, and the anxiety and stress can range from mild worry or pressure to full-blown depression and burnout.
Medications - Corticosteroids, stimulants, allergy medications, hypertension medications, heart medications, and other medications can all disrupt sleep patterns. Some over-the-counter medications contain stimulants such as caffeine and taurine, as well as antihistamines, which can cause urinary problems that cause you to be restless at night.
Poor sleep habits - A sleep disorder may occur if you are accustomed to waking up in the middle of the night, have an irregular sleep schedule, or sleep in an uncomfortable environment.
Medical disorders - Insomnia can be caused by a variety of conditions, including GERD, cancer, heart failure, arthritis, Alzheimer's, Parkinson's, strokes, and an overactive thyroid, among others.
Learned insomnia - This happens when people are overly concerned about sleeping, and the anxiety causes them to sleep poorly - at least until they move into a more conducive environment.
Late Eating - Late-night eaters frequently experience discomfort or pain as their food digests while they sleep, and late eating can cause acid reflux, heartburn, and other problems that can be painful or disruptive.
Age- People tend to sleep less and less as they get older. Insomnia is frequently caused by changes in health, activities, sleep patterns, environments, and medications.
Insomnia Treatments
There are several treatments recommended for sleep disorders such as insomnia:
OTC Meds - These include antihistamines that induce drowsiness.
Prescription Meds - Sleeping pills may be prescribed by doctors, or an anti-depressant combined with a sleeping pill if depression accompanies the sleeping disorder.
Behavior Therapy - Because the underlying cause of the sleeping problem is often related to emotional or mental problems, this is the most common treatment for sleeping disorders. Sleep hygiene therapy educates insomniacs on good sleep habits, whereas cognitive behavioral therapy is designed to help replace anxious thoughts with more positive ones that lead to good sleep. Relaxation techniques are taught to help relax both the mind and the body in preparation for sleep, while stimulus control therapy helps to make the bedroom more conducive to sleep. Light therapy is used to help reprogram the body's internal clock and alter sleeping patterns, whereas sleep restriction is simply limiting the amount of time you sleep to induce drowsiness the next day.
Home Remedies and Lifestyle Changes
For those that want to improve their sleep habits on their own, here are a few home remedies and lifestyle changes to try:
Make yourself sleep at the same time every night and wake up at the same time every morning. Following a schedule will help keep your sleeping patterns stable.
Stop TRYING to sleep, but just sleep when you feel tired without worrying about it.
Try different things to relax, such as having sex, taking a nice bath, or reading in the evening.
Cut back on naps, as they throw off your sleeping patterns.
Make your bedroom the PERFECT place to sleep.
Stop drinking coffee, tea, or cola, and quit smoking, drinking alcohol, or taking recreational drugs.
Check with your doctor if you think some medication is preventing your sleeping.
Hide the clocks. If you wake up in the middle of the night, you won't have to worry about how much or how little sleep you are getting if you can't see the clocks.
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