Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep. If that description resonates with you, you’re not alone. With nearly 3 million cases each year in the United States, it’s fair to say that insomnia is a common issue.
Sleeping disorders can be uncomfortable to discuss, especially since some mistakenly believe that the issue is “all in your head.” In reality, there are many things that can contribute to insomnia – and several promising techniques to help cope.
Let’s tackle the top questions people are sometimes afraid to ask about insomnia.
Are there different types of insomnia?
Acute insomnia best describes cases that last a few days or weeks, up to 3 months. This is more common. Chronic insomnia describes cases that occur at least 3 days a week for more than 3 months.
Spotty episodes of sleeplessness can be diagnosed as chronic insomnia, especially when there are daytime symptoms, like grogginess, depression and/or trouble focusing. Both types of insomnia can be frustrating and pose problems to wellbeing.
What are the side effects of insomnia?
As mentioned, daytime side effects tend to inhibit a person’s ability to focus and stay alert for usual activities, oftentimes affecting work or school productivity and personal relationships. Emotional side effects can include general distress and anxiety about not getting enough sleep, overall negativity, and irritability.
The physical side effects of insomnia can include fatigue and slower reaction time – which can be dangerous for folks who operate a vehicle. In some cases, insomnia can also contribute to the development of certain complications, like high blood pressure and heart disease.
What causes insomnia?
Most cases of insomnia have an underlying issue. The most common triggers for insomnia include acute or chronic stress, poor sleep habits, an inconsistent schedule that disrupts circadian rhythms, anxiety, PTSD, poor diet habits, and certain antidepressants and stimulants including medication for asthma and blood pressure.
As a woman, am I more likely to get insomnia?
Yes. Certain demographics show patterns of increased occurrence for insomnia. Risk factors include being female (menstruation and menopause create hormonal changes that affect sleep), being over the age of 60 (changes due to aging can affect sleep), having a mental health condition, being under significant stress (from a single traumatic event or ongoing stressors), and having an inconsistent schedule.
However, just because you have one or more of these risk factors does not mean you will develop insomnia. Nonetheless, it’s good to be aware of these insomnia risk factors and take care to prevent this sleep disorder.
Are there foods or drinks that can make insomnia worse?
Coffee, tea, soda and energy drinks with caffeine work as stimulants to keep your body alert. Avoid these drinks in the second half of the day. High-fat foods and spicy foods can also worsen insomnia by causing stomach discomfort that makes it more difficult to doze off.
Also, timing is crucial. Eating and/or drinking too close to bedtime can create discomfort and trigger acute insomnia.
How can insomnia be treated? Are there at-home remedies?
Practicing a regular sleep schedule and eliminating distractions (like TV and scrolling) can be effective as a preventative measure – and a good place to start if you’re already suffering from insomnia and don’t yet have these bedtime routines established.
Some supplements can be helpful in the treatment of insomnia, including magnesium, chamomile, valerian root, and passionflower. But the most promising treatment is cognitive behavioral therapy which helps individuals develop coping skills to manage insomnia and treat it at the source.
Of course, every case is different. The best way to treat insomnia is to identify and target the root cause, whether it’s anxiety from a past trauma or a rotating work schedule that gets in the way of regular sleep.
Want some help getting rid of your insomnia for good? The most effective treatment for chronic insomnia is Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps individuals identify and change behaviors that disrupt their sleep. Learn more about it and get started today!
