According to the American Academy of Sleep Medicine (AASM), about 10% of adults suffer from chronic insomnia. Chronic insomnia can be frustrating and debilitating, affecting your overall well-being.
In this article, we’ll explore the causes and coping strategies for chronic insomnia, providing you with the knowledge and tools to reclaim a restful night’s sleep.
What Is Chronic Insomnia
Before we go into what chronic insomnia means, we have to first define what insomnia is. Insomnia is defined as a sleep disorder in which you have trouble sleeping or staying asleep.
Chronic insomnia happens when you are unable to sleep for 3 or more nights a week and lasts more than 3 months. It is unlike acute insomnia that only lasts from 1 night to a few weeks.
Types of Chronic Insomnia
There are two types of chronic insomnia: primary and secondary.
Primary chronic insomnia is also known as idiopathic insomnia. There isn’t usually a specific cause for this.
Seconary chronic insomnia is known as comorbid insomnia. It occurs more frequently than idiopathic insomnia and is usually a result of other underlying medical conditions.
Common Causes of Chronic Insomnia
The common causes of chronic insomnia includes:
- Chronic pain conditions (e.g. fibromyalgia, arthritis, etc.)
- Psychological conditions (e.g. depression, anxiety, bipolar disorder, etc.)
- Medications
- Lifestyle patterns (e.g. jet lag, irregular sleep schedule, excessive caffeine intake, etc.)
- Age
- Stress and anxiety
Lifestyle Factors Contributing to Insomnia
The causes of insomnia can vary, but certain lifestyle patterns can significantly impact your sleep quality. Here are some lifestyle factors that may contribute to insomnia:
- Irregular sleep schedule: Inconsistent bedtimes and wake-up times can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep.
- Poor sleep environment: Factors such as excessive noise, uncomfortable bedding, or a room that’s too hot or too cold can interfere with your ability to sleep well.
- Unhealthy habits: Consuming caffeine or alcohol close to bedtime, eating heavy meals, and not engaging in regular exercise can all negatively affect your sleep.
- High stress levels: Chronic stress can lead to racing thoughts and heightened arousal, making it difficult to relax and fall asleep.
Addressing these lifestyle factors can help you sleep better and manage chronic insomnia disorder.
Symptoms of Chronic Insomnia
If you are experiencing chronic insomnia, you may notice several common symptoms. These symptoms can greatly impact your daily life and overall well-being. The table below outlines the most common symptoms associated with chronic insomnia:
Symptoms of Chronic Insomnia
- Trouble falling asleep
- Waking up throughout the night
- Trouble staying asleep or trouble returning to sleep
- Waking up too early
- Daytime sleepiness or grogginess
- Irritability
These symptoms can vary in severity and frequency, but they are persistent and can last for months or even years. It is important to recognize these symptoms and seek appropriate help and support. Understanding the symptoms of chronic insomnia is the first step toward finding effective coping strategies and improving your quality of sleep.
Diagnosis of Chronic Insomnia
For you to properly determine if you are suffering from chronic insomnia, you would have to get a professional diagnosis. A doctor can diagnose you through a few ways which are:
- Clinical Evaluation: This includes obtaining a detailed medical history of the patient including existing medical conditions, sleep history, physical and psychological examinations.
- Sleep Diaries: Sleep diaries are used over a course of 2 to 4 weeks. It includes documenting the use of alcohol, caffeine consumption, bedtime activities and daytime napping.
- Polysomnography (Sleep Studies): Preferred method in diagnosing sleep disorders. Used for sleep apnea, parasomnias and other sleep related disorders. This can only be done if there is an co-existing sleep disorder.
- Actigraphy: This is done to monitor gross activities during the day and sleep. The sleep parameters assessed are total sleep duration, wakefulness after sleep, sleep latency and daytime naps.
Impact of Chronic Insomnia on Health
The impact of insomnia on health ranges from physical health consequences to mental health conditions. In some cases, it can also affect your quality of life. Here are the health effects of chronic insomnia:
- Increased risk of chronic conditions: Lack of sleep can contribute to the development of chronic conditions such as obesity, diabetes, and cardiovascular disease. This is because sleep deprivation affects hormone regulation and metabolism, leading to weight gain and an increased risk of developing these conditions.
- Weakened immune system: Chronic insomnia can weaken the immune system, making individuals more susceptible to infections. Sleep is essential for immune function, and when it’s disrupted, the body’s ability to fight off infections is compromised.
- Mental health disorders: Chronic insomnia has been linked to mental health disorders such as depression and anxiety. Lack of sleep can negatively affect mood and exacerbate symptoms of these disorders.
- Impaired cognitive function: Sleep deprivation can impair cognitive function, affecting memory, concentration, and decision-making abilities. Chronic insomnia can make it difficult to focus, learn, and retain information.
Effective Treatment Options
One effective way to manage chronic insomnia is through a variety of treatment options. When it comes to treating insomnia, there are several approaches you can consider:
Non-Medication Options
- Cognitive Behavioral Therapy (CBT): This therapy focuses on changing beliefs and behaviors that interfere with sleep. It has been found to be as effective, if not more effective, than sleep medications.
- Relaxation Techniques: Deep breathing exercises and progressive muscle relaxation can help promote better sleep.
- Sleep Hygiene: Maintaining a consistent sleep schedule, creating a sleep-friendly environment, and avoiding stimulants like caffeine and nicotine close to bedtime are important for managing insomnia.
Medication Options
- Prescription Medications: In some cases, doctors may prescribe medications such as benzodiazepines and non-benzodiazepines to help manage insomnia. They are typically recommended as a short-term solution.
- Over-the-counter Medications: Over-the-counter sleep aids like melatonin can also be used, but it’s important to use them as directed and be aware of potential side effects.
Lifestyle Changes
- Sleep Hygiene Practices: Practicing good sleep hygiene habits such as having a consistent bedtime and doing some relaxing activities such as meditation can help with restful sleep.
- Regular Physical Activity: Incorporate regular physical activities into your lifestyle, try to exercise daily if you can.
- Diet and Nutrition: Maintain a healthy diet by eating a good amount of protein and vegetables. Try to avoid eating large meals before bedtime. This will allow enough time for digestion.
Conclusion
In conclusion, chronic insomnia can have several negative health implications. In order for you to get the proper deep sleep you need, you should consider the treatments that are available. Whether it is making lifestyle changes or seeking professional help, you should not have to suffer from sleepless nights.