When it happens frequently, it is known as chronic insomnia. Learn more about the symptoms, causes, diagnosis, and treatment of insomnia at WebMD. chronic when a person has insomnia at least three nights a week for a. Non-Medical (Cognitive & Behavioral) Treatments for Insomnia. Relaxation training, stimulus control, sleep restriction, and cognitive behavioral therapy are some examples. Other relaxation techniques that help many people sleep involve breathing exercises, mindfulness, meditation. This is how anxiety and insomnia can feed each other and become a cycle that should be interrupted through treatment. There are cognitive and mind-body.
Treatment 3. Insomnia
Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a very common problem that takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep.
Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Although insomnia is the most common sleep complaint, it is not a single sleep disorder.
The problem causing the insomnia differs from person to person. It could be something as simple as drinking too much caffeine during the day or a more complex issue like an underlying medical condition or feeling overloaded with responsibilities.
The good news is that most cases of insomnia can be cured with changes you can make on your own—without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. In order to properly treat and cure your insomnia, you need to become a sleep detective.
Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.
Sometimes, insomnia only lasts a few days and goes away on its own, especially when the insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag.
Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue. Anxiety, stress, and depression are some of the most common causes of chronic insomnia.
Treating these underlying problems is essential to resolving your insomnia. Medical problems or illness. Chronic pain is also a common cause of insomnia. Many prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives.
Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine Midol, Excedrin , diuretics, and slimming pills. While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia.
You also need to look at your daily habits. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.
Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better. Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia.
Maybe your Starbucks habit affects your sleep more than you realize. Two powerful weapons in the fight against insomnia are a quiet, comfortable sleep environment and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep. Make sure your bedroom is quiet, dark, and cool. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.
Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably. In addition to treating the underlying cause of insomnia, both medical and non-pharmacological behavioral treatments may be used as therapies.
Non-pharmacological approaches include cognitive behaviorlal therapy CBT in one-on-one counseling sessions or group therapy:. A sleep specialist will start by asking questions about the individual's medical history and sleep patterns. A physical exam may be conducted to look for possible underlying conditions. The doctor might screen for psychiatric disorders and drug and alcohol use. The Stanford Center for Sleep Sciences and Medicine explains that the term "insomnia" is often used to refer to " disturbed sleep.
For a diagnosis of insomnia, the disturbed sleep should have lasted for more than 1 month. It should also negatively impact the patient's wellbeing, either through the causing distress or disturbing mood or performance. Other tests may include a polysomnograph. This is an overnight sleeping test that records sleep patterns. In addition, actigraphy may be conducted. This uses a small, wrist-worn device called an actigraph to measure movement and sleep-wake patterns.
Insomnia can affect people of any age; it is more common in adult females than adult males. It can undermine school and work performance, as well as contributing to obesity , anxiety, depression, irritability, concentration problems, memory problems, poor immune system function, and reduced reaction time.
We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link s above. Article last updated by Yvette Brazier on Thu 7 December All references are available in the References tab. Causes and consequences of sleepiness among college students.
Nature and science of sleep, 6 , Do computer use, TV viewing, and the presence of the media in the bedroom predict school-aged children's sleep habits in a longitudinal study?. BMC public health, 13 1 , The journal for nurse practitioners, 6 1 , Journal of clinical sleep medicine: Sleep and disease risk. What are the signs and symptoms of insomnia? Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression.
Applied ergonomics, 44 2 , Everything you need to know. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional.
Privacy Terms Ad policy Careers. Occasionally, a blood test may be done to check for thyroid problems or other conditions that may be associated with poor sleep. In addition to asking you sleep-related questions, your doctor may have you complete a questionnaire to determine your sleep-wake pattern and your level of daytime sleepiness. You may also be asked to keep a sleep diary for a couple of weeks. If the cause of your insomnia isn't clear, or you have signs of another sleep disorder, such as sleep apnea or restless legs syndrome, you may need to spend a night at a sleep center.
Tests are done to monitor and record a variety of body activities while you sleep, including brain waves, breathing, heartbeat, eye movements and body movements. Request an Appointment at Mayo Clinic. Mayo Clinic, Rochester, Minn. National Heart, Lung, and Blood Institute. American Psychiatric Association; The connection between sleep and mental health. National Alliance on Mental Health. Approach to the patient with sleep or wakefulness disorder.
Merck Manual Professional Version. National Institute on Aging. Kliger B, et al. A review of the evidence. Bonnet MH, et al. Clinical features and diagnosis of insomnia. Bonnet MH, et al, Treatment of insomnia. Cassoff J, et al. Evaluating the effectiveness of the Motivating Teens To Sleep More program in advancing bedtime in adolescents: A randomized control trial.
About AASM accredited facilities. American Academy of Sleep Medicine.
Insomnia: Everything you need to know
Treating (and reversing) insomnia is possible, but it will take some time in 10 and 1 in 3 people suffer from some degree of insomnia, which is. Cognitive behavioral therapy for insomnia (CBT-I) can help you control try to limit a nap to no more than 30 minutes and don't nap after 3 p.m. This is in spite of the fact that the US FDA has approved three medications for the treatment of insomnia with no limitation on the duration of their use. A trial of.