Insomnia is a very common sleep disorder. It can present in a number of ways but it often results in individuals having decreased energy levels – and fluctuating mood levels – and it can affect your health, work performance and quality of life. You do not have to put up with sleepless nights. Simple changes in your daily habits can often help.
What is insomnia?
Insomnia is often defined as persistent difficulty with sleep initiation, duration, consolidation or quality. In simple terms, insomnia means you regularly have problems sleeping. Insomnia has many potential contributing factors and symptoms, but its diagnosis hinges on two essential components: sleep difficulties that occur despite adequate opportunities for normal sleep, and daytime impairment that directly results from poor sleep quality or duration.
How much sleep is enough varies from person to person, but most adults need seven to eight hours a night.
At some point, many adults experience short-term (acute) insomnia, which lasts for days or weeks. It is usually the result of stress or a traumatic event. Other individuals have long-term (chronic) insomnia that lasts for a month or more. Insomnia may be the primary problem, or it may be associated with other medical conditions or medications.
What causes insomnia?
The most common causes are:
• stress, anxiety or depression
• noise
• a room that’s too hot or cold
• uncomfortable beds
• alcohol, caffeine or nicotine
• recreational drugs like cocaine
• jet lag
• shift work
Various medical disorders can also cause insomnia.
What are some symptoms associated with insomnia?
These might vary tremendously but insomnia symptoms may include:
• Difficulty falling asleep at night
• Waking up during the night
• Waking up too early
• Not feeling well-rested after a night’s sleep
• Daytime tiredness or sleepiness
• Irritability, depression or anxiety
• Difficulty paying attention, focusing on tasks or remembering
• Increased errors or accidents
• Ongoing worries about sleep
How you can treat insomnia yourself
Insomnia usually gets better by changing your sleeping habits. The following might prove beneficial:
• Individuals should not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
• do not eat a big meal late at night
• do not exercise at least 4 hours before bed
• do not watch television or use devices right before going to bed – the bright light makes you more awake
• do not nap during the day
• do not sleep in after a bad night’s sleep – stick to your regular sleeping hours instead
When to see your doctor?
Not everyone having insomnia should rush to the doctor’s office. You should see your doctor if the following applies:
• changing your sleeping habits has not worked
• you have had trouble sleeping for months
• your insomnia is affecting your daily life in a way that makes it hard for you to cope
What are some complications of untreated insomnia?
Sleep is as important to your health as a healthy diet and regular physical activity. Whatever your reason for sleep loss, insomnia can affect you both mentally and physically. People with insomnia report a lower quality of life compared with people who are sleeping well.
Complications of insomnia may include:
• Lower performance on the job or at school
• Slowed reaction time while driving and a higher risk of accidents
• Mental health disorders such as depression, an anxiety disorder or substance abuse
• Increased risk and severity of long-term diseases or conditions such as high blood pressure and heart disease
Conclusion
Insomnia is a common sleep disorder in many countries, including Anguilla. If you have tried self-help measures to treat your insomnia without success it is advisable that you should seek professional help.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-eight years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
