Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up feeling unrefreshed, regardless of total sleep hours. Short-term insomnia lasts days or weeks and is usually tied to temporary stress, while chronic insomnia persists for 3 months or longer.
Common Symptoms
- Sleep disruption: Ongoing trouble falling or maintaining asleep
- Daytime impairment: Fatigue, poor concentration, forgetfulness, and reduced energy.
- Mood changes: Irritability, anxiety, or depression.
- Behavioral risks: Increased frequency of mistakes and accidents.
- Psychological distress: Fixating and worrying about the lack of sleep.
- These symptoms can be so bad they affect a person’s relationships or work. They can happen even in people who seem to be sleeping enough hours.
Diagnosis and Evaluation
Doctors typically diagnose insomnia by evaluating symptoms, daily routines, and substance habits (caffeine, alcohol). A 1-to-2-week sleep diary is commonly requested. Specialized tests like polysomnography (overnight body monitoring) or actigraphy (multi-day wrist motion tracking) are reserved for complex cases.
Treatment Strategies
- Targeting underlying causes: Managing linked issues like pain, depression, or anxiety.
- Cognitive Behavioral Therapy for Insomnia (CBT-I): Working with a therapist to alter negative thought patterns and reshape sleep habits.
- Prescription medicines: Used carefully due to risks like morning grogginess and complex sleep behaviors (e.g., sleepwalking). Some medicines come with serious risks. For example, they can make you groggy or off-balance when you wake up. Sometimes, they cause behaviors like walking, eating, or driving in your sleep. These things could cause an accident or serious injury.
- Treatments to avoid: Doctors advise against over-the-counter sleep aids and warn that alcohol severely disrupts late-night sleep quality.
Core Sleep Hygiene Rules
- Consistency: Wake up and go to bed at the same time daily.
- Environment: Keep the bedroom dark, quiet, cool, and free from work stress.
- Digital limits: Avoid light-emitting screens and phones right before bed.
When should I call the doctor?
Call your doctor or nurse for advice if:
- Your sleep problems are making it hard for you to do your normal activities.
- You think your insomnia might be caused by a health problem.
- You are struggling with depression or anxiety.
Get help right away if you are thinking of hurting or killing yourself!
