Pinnacle Guru · Published archive
Collab Topic - Behavioural Therapy
Published
Insomnia is a common sleep disorder that can make it hard to fall asleep or stay asleep. It also can cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can drain your energy level and affect your mood. It also can affect your health, work performance and quality of life.
How much sleep is enough varies from person to person. But most adults need 7 to 9 hours a night.
At some point, many adults have short-term insomnia. This can last for days or weeks. Short-term insomnia is usually due to stress or a distressing event. But some people have long-term insomnia, also called chronic insomnia. This lasts for three months or more. Insomnia may be the main problem, or it may be related to other medical conditions or medicines.
Symptoms
Insomnia symptoms may include:
Having a hard time falling asleep at night.
Waking up during the night.
Waking up too early.
Feeling tired or sleepy during the day.
Feeling cranky, depressed or anxious.
Having a hard time paying attention, focusing on tasks or remembering.
Making more errors or having more accidents.
Having ongoing worries about sleep.
Causes
Insomnia may be the main problem or it may be related to other conditions.
Long-term insomnia is usually due to stress, life events or habits that disrupt sleep. While treating the cause of your sleep problem may stop your insomnia, sometimes it can last for years.
Common causes of long-term insomnia include:
Stress. Concerns about work, school, health, money or family can keep your mind active at night, making it hard to sleep. Stressful life events, such as the death or illness of a loved one, divorce, or a job loss, also may lead to insomnia.
Poor sleep habits. Poor sleep habits include going to bed and waking up at different times each day, taking naps, being too active before bedtime and having a sleep area that is not comfortable. Other poor sleep habits include working, eating or watching TV while in bed. Using computers or smartphones, playing video games, or watching TV just before bed can disrupt your sleep cycle.
Eating too much late in the evening. Having a light snack before bedtime is OK. But eating too much may cause you to feel uncomfortable while lying down. Many people also have heartburn. This is when stomach acid backs up into the tube that carries food from your mouth to your stomach. This tube is called the esophagus. Heartburn may keep you awake.
Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Waking up too early can be a sign of depression. Insomnia often occurs with other mental health conditions.
Medicines. Many prescription drugs can interfere with sleep, such as certain antidepressants and medicines for asthma or blood pressure. Many medicines available without a prescription, such as some pain medicines, allergy and cold medicines, and weight-loss products, contain caffeine and other stimulants that can disrupt sleep.
Medical conditions. Examples of conditions linked with insomnia include ongoing pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's disease and Alzheimer's disease.
Prevention
Good sleep habits like these can help prevent insomnia:
Keep the time you go to bed and the time you wake up the same every day, including weekends.
Stay active. Regular activity can lead to a good night's sleep.
Limit naps or do not nap at all.
Limit or do not use caffeine, alcohol and nicotine.
Do not eat large meals or drink a lot of fluids before bed.
Make your bedroom comfortable for sleep and only use it for sex or sleep.
Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
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