Insomnia: A Sleep Disorder with Serious Consequences
Insomnia is a sleep disorder that affects the quality of your sleep and your health. It can make you feel irritable, have reduced cognitive abilities and anxiety, and cause numerous physical problems if not treated.
The Variety and Duration of Insomnia
The condition can happen in a variety of ways and lasts for various lengths of time. It can start in a matter of minutes and end within days or weeks, but it’s not uncommon for insomnia to persist for months or even years.
Possible Causes of Insomnia
It may be due to stress, a change in your routine or lifestyle, a mental health condition, pain, depression, illness, medication or a specific sleep disorder. Often, it’s the combination of these factors that triggers insomnia and prevents you from sleeping well.
Types of Insomnia
There are two basic types of insomnia: short-term, which is usually only a few nights and can be resolved by changing your habits or taking medication; and chronic, which is typically lasting for three months or longer and requires a more serious approach to treatment.
Tips for Better Sleep
Some of the things that can cause insomnia are also the same factors that can help you sleep better, including making changes to your sleep environment and lifestyle choices, says Dr. Ong, a medical doctor who treats patients for insomnia. Try these tips:
- Become consistent with your bedtime and wake up time (even on weekends). This will keep your body’s internal clock on track, which helps you fall asleep and stay asleep at night.
- Avoid caffeine, alcohol and nicotine, which can interfere with your sleep cycle. Instead, drink plenty of water throughout the day and eat a light meal with low calorie content at least two hours before bedtime.
- Keep your bedroom quiet, dark and cool. This will allow your brain to relax and prepare for sleep.
- Be careful about how you spend your time in the evening — this includes the types of activities you engage in and the amount of light you get from electronics. The light coming in from televisions, computers and tablets can interrupt your body’s natural sleep rhythm.
- Learn how to relax before bedtime and practice deep breathing techniques. It’s also important to not think about your day ahead while in bed, which can make it difficult to sleep.
Professional Help for Insomnia
You can work with a psychologist to change your perspective on insomnia, and he or she might suggest cognitive behavioral therapy-insomnia (CBT-I). This treatment is effective for some people who don’t respond to other methods of treating their sleep problem. A sleep specialist can help you identify the underlying causes of your insomnia and treat them with medications, therapy and/or other methods. These treatments are most often recommended for chronic insomnia that doesn’t improve with CBT-I and other lifestyle changes. If you’ve been struggling with insomnia for more than three months or you have multiple health issues that are impacting your sleep, seek professional help. Your doctor can recommend a qualified sleep specialist, such as a psychiatrist or psychologist.
The Importance of Good Sleep
Insomnia is an often misunderstood condition that can have severe consequences. Getting good sleep can be as important to your overall health and well-being as a healthy diet and regular exercise.
