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In today’s fast-paced world full of technology and work pressure, sleep disorders have become common, and insomnia is one of them. Although experiencing occasional or short-term insomnia is normal, chronic insomnia can severely impact a person’s quality of life. The prevalence of insomnia cases worldwide differs from 10-30% to 50-60% as per the different studies. As per an Indian study among corporate employees, 13.8% experienced insomnia, and 96.4% among them were undiagnosed. Insomnia is more common in older adults, women, and people with comorbid conditions. Diagnosing and treating chronic insomnia is essential to avoid long-term complications. This blog will help you explore what insomnia is, its causes, symptoms, and various treatment therapies to help improve your sleep quality.
Synopsis
What is Insomnia?
Insomnia is a common sleep disorder where you struggle to sleep properly. You may have difficulty falling asleep, staying asleep, or waking up too early and being unable to fall back asleep. Insomnia can be a major disruption in your life, as it can drain your energy level, affect mood, health, and work performance, and cause delayed reflexes.
Taking good-quality sleep is essential for your body to function well. Sleep needs and habits can differ among individuals, but taking at least 7-9 hours of sleep as an adult is crucial.
Types of Insomnia
Insomnia can be of many types, but some of the common ones are:
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Acute Insomnia: It is also known as short-term insomnia and lasts for a few days or weeks. It often occurs due to stress or a distressing event and mostly gets resolved on its own.
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Chronic Insomnia: This is long-term insomnia that lasts for three months or more. It is also known as insomnia sleep disorder and may be related to an underlying medical condition.
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Primary Insomnia: This occurs on its own and is not linked to other health conditions.
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Secondary Insomnia: This is when insomnia is due to a health condition, medication, pain, or circumstance.
There are also various other types of insomnia. These are sleep-onset insomnia, sleep-maintenance insomnia, mixed insomnia, comorbid insomnia, and paradoxical insomnia.
What Causes Insomnia
The causes of insomnia can be divided into primary and secondary causes.
The primary causes of insomnia are generally life-changing events or environmental factors, which include:
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Stress related to work, personal issues, death of a loved one, job loss, or family issues
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Changes in sleep schedule, like jet lag, shift in work timings, bad lifestyle habits, moving to a new place
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Disruptions due to the environment, such as light, temperature, or noise
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Genetics
Secondary causes of insomnia are:
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Mental health conditions like anxiety and depression
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Medical conditions like temporary illnesses, including infection or injuries, or chronic illnesses like Parkinson’s disease, acid reflux, Alzheimer’s, dementia, hyperthyroidism, etc.
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Medications taken for asthma, high blood pressure, allergies, colds, or depression
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Feeling pain or any discomfort at night
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Consumption of alcohol, tobacco, nicotine, or caffeine
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Pregnancy, PMS, and menopause
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Sleep disorders like restless legs syndrome or sleep apnoea
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Lifestyle issues like having late-night meals, excessive screen time, and irregular sleep schedules
Symptoms of Insomnia
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Feeling tired or sleepy during the day
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Problems in concentrating or remembering things
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Mood issues like feeling cranky, anxious, irritable, or depressed
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Waking up early in the morning or in between the night
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Making more errors or accidents
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Work disruptions
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Delayed responses
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Having ongoing worries about sleep
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Feeling confused or lost
How to Treat Insomnia?
As there are many causes of insomnia, there is no one-size-fits-all tip on how to cure insomnia. The insomnia treatment will depend on its type and cause. It can be effectively treated and managed using a single or a combination of the following treatments and therapies:
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Medications: Medications that can help you fall or stay asleep can be prescribed by doctors. These generally include using sleep aids, antiseizure medications, benzodiazepines, Z-drugs, melatonin, sedating antidepressants, and DORAs.
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Lifestyle Changes: Insomnia can be managed by making some lifestyle changes, like improving sleep hygiene, such as reducing intake of caffeine, especially during the night, and creating a relaxing and regular bedtime routine. Sleep quality can also be improved by having a balanced diet and doing regular exercise.
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Cognitive Behavioural Therapy: This treatment is effective for chronic insomnia. This involves focusing on changing negative thought patterns and behaviours contributing to sleep issues using techniques like stimulus control, relaxation training, and sleep hygiene education.
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Alternative Therapies: Meditation, relaxation yoga, mindfulness, and simple home remedies for improving sleep can be used.
If insomnia is related to any other health issues, the focus should be on treating the underlying conditions, such as anxiety, depression, etc. Consult a top neurologist for expert treatment in Patiala.
How to Treat Insomnia at Home for Better Sleep
Short-term insomnia can be managed at home using these simple home remedies. Still, it's advisable to connect with a doctor to get a better diagnosis and treatment for your condition. These include:
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Regulate your body’s internal clock by following a consistent sleep routine.
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Meditate, take a warm bath, read, or practise relaxation exercises before bed for a relaxed and restful sleep.
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For quality sleep, avoid consuming alcohol or caffeine in the evening or night.
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Avoid screen time, i.e., using mobiles, TVs, computers, etc., at least an hour before bed.
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Create a comfortable, quiet, cool, and relaxing sleep environment.
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Can also indulge in aromatherapy, i.e., using essential oils like chamomile or lavender for a calming effect.
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Avoid exercising near bedtime and stay active during the day.
Conclusion
Insomnia is a common yet complex sleep disorder that can greatly affect one’s overall quality of life. By understanding what is insomnia, what causes insomnia, its symptoms, and available treatments, individuals can take steps to manage their condition and improve their sleep. While lifestyle changes and home remedies may provide relief for some, more persistent cases of insomnia may require professional intervention. If you’re struggling with chronic insomnia, consulting with a healthcare provider at Manipal Hospitals, Patiala, is essential for proper diagnosis and treatment.
FAQ's
There are many causes of insomnia. Thus, some forms of insomnia can be prevented, but not all. Lifestyle changes and practising sleep hygiene can improve the sleep pattern.
Sleep is very crucial for your body to function properly. Thus, insomnia, if not treated, can lead to various complications, such as anxiety, trouble focusing, and a higher risk of other health problems like obesity, high blood pressure, and depression.
To diagnose insomnia, the doctor will understand your medical and sleep history and perform a physical exam. They may also ask you to keep a sleep diary and note your sleep patterns. If needed, some special tests may also be done.
When the sleep issue makes it hard for you to perform daily activities and starts affecting your quality of life, seek professional help. They will understand its cause, perform a diagnosis, and treat it, improving your life.
You can schedule an appointment at Manipal Hospitals, Patiala, by contacting us or visiting our website.
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