Insomnia

What is Insomnia?

Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep despite having adequate time and a suitable environment for sleep. People with insomnia may also wake up too early and be unable to fall back asleep.

Types of Insomnia?
• Acute Insomnia: Short-term insomnia that lasts for a few days or weeks, often triggered by stress or a specific event.
• Chronic Insomnia: Long-term insomnia that occurs at least three nights per week for three months or longer. It can be primary (not related to another condition) or secondary (caused by an underlying medical or psychological issue).
• Onset Insomnia: Difficulty falling asleep at the beginning of the night.
• Maintenance Insomnia: Difficulty staying asleep throughout the night or waking up too early.

Symptoms of Insomnia?
• Difficulty falling asleep (sleep onset insomnia).
• Waking up frequently during the night (sleep maintenance insomnia).
• Waking up too early in the morning and being unable to fall back asleep.
• Feeling tired, unrested, or unrefreshed after sleep.
• Daytime sleepiness, fatigue, and low energy.
• Difficulty concentrating, focusing, or remembering things.
• Irritability, anxiety, or depression.
• Increased errors or accidents.
• Persistent worry about sleep.

Causes of Insomnia?
• Stress and Anxiety: Worries about work, school, health, finances, or relationships.
• Poor Sleep Habits (Sleep Hygiene): Irregular sleep schedules, napping, stimulating activities before bed, uncomfortable sleep environment.
• Changes in Sleep Schedule: Jet lag, shift work.
• Mental Health Disorders: Depression, anxiety disorders, PTSD.
• Medical Conditions: Chronic pain, arthritis, respiratory problems, frequent urination, overactive thyroid.
• Medications: Certain antidepressants, asthma medications, blood pressure medications, cold and allergy medicines.
• Substances: Caffeine, nicotine, alcohol, and illicit drugs.
• Age: Insomnia becomes more common with age due to changes in sleep patterns and increased likelihood of medical conditions.
• Hormonal Changes: Menopause and pregnancy can disrupt sleep.

Who Can Suffer from Insomnia?
Demographics:
• Age
• Gender
• Lower Socioeconomic Status
Lifestyle and Habits:
• Stress
• Irregular Sleep Schedules
• Poor Sleep Hygiene
• Substance Use
• Lack of Physical Activity
• Poor Diet

Diagnostic Tests of Insomnia?
Polysomnography (PSG) or Sleep Study: This is a comprehensive overnight test conducted in a sleep laboratory. It monitors various body functions while you sleep, including:
• Brain waves (EEG): To determine sleep stages and arousals.
• Eye movements (EOG): To identify REM sleep.
• Muscle activity (EMG): To detect movements like restless legs syndrome.
• Heart rate (ECG).
• Breathing patterns and airflow.
• Blood oxygen levels.

Stages of Insomnia?
• Transient Insomnia
• Acute Insomnia
• Chronic Insomnia

Other Ways to Categorize Insomnia:
• Sleep-Onset Insomnia
• Sleep-Maintenance Insomnia
• Early-Morning Awakening (Terminal Insomnia)
• Mixed Insomnia
• Primary Insomnia
• Secondary Insomnia

Treatment of Insomnia?
1. Cognitive Behavioral Therapy for Insomnia (CBT-I):
• Stimulus Control Therapy
• Sleep Restriction Therapy
• Sleep Hygiene Education
• Cognitive Therapy
• Relaxation Techniques
• Paradoxical Intention
2. Lifestyle Modifications and Sleep Hygiene:
• Establish a Regular Sleep Schedule
• Create a Relaxing Bedtime Routine
• Optimize Your Sleep Environment
• Limit Exposure to Electronic Devices Before Bed
• Watch Your Diet and Beverages
• Get Regular Exercise
• Manage Stress
• Avoid Napping, Especially Late in the Day

Best Diet for Insomnia?
• Tryptophan-rich foods
• Complex carbohydrates
• Magnesium-rich foods
• Potassium-rich foods
• Melatonin-containing foods
• Foods with healthy fats
• Specific Drinks

Prevention of Insomnia?
• Establish and Maintain a Regular Sleep Schedule
• Practice Good Sleep Hygiene
• Manage Stress and Anxiety
• Optimize Your Daytime Habits
• Create a Positive Association with Your Bed and Bedroom
• Be Mindful of Medications and Substances
• Address Underlying Medical or Psychological Conditions
• Create a Comfortable Sleep Environment
• Be Patient and Consistent

Overall Survival Rate of Insomnia?
• Increased Mortality Risk in Certain Groups
• Association with Underlying Health Conditions
• Persistent vs. Intermittent Insomnia
• Fatal Familial Insomnia (FFI)
Which Doctor Treats Insomnia?
• Primary Care Physician (General Practitioner)
• Sleep Specialist (Somnologist)
• Psychiatrist
• Neurologist
• Psychologist
Diseases Associated with Insomnia?
Mental Health Disorders:
• Depression
• Anxiety Disorders
• Bipolar Disorder
Cardiovascular Diseases:
• Hypertension (High Blood Pressure)
• Heart Disease
• Stroke
Metabolic Disorders:
• Type 2 Diabetes
• Obesity