What are the common causes of Chronic insomnia? And how to overcome it.
What is chronic insomnia?
First of all you must know that chronic insomnia is not a disease it’s a symptom. Insomnia is a symptom in which it is difficult to initiate or maintain sleep or the perception of poor quality sleep.
Insomnia may occur due to poor quality or quantity of sleep. Many adults have experienced insomnia or sleeplessness many times in their lives. We can not define insomnia by having or not having a specific number of hours of sleep that one gets.
Actually Insomnia is classified on the basis of the duration of the problem. Such as;
- Transient insomnia
It is a temporary insomnia lasting for less than one week generally occurs due to stresses you are facing recently.
- Acute insomnia
Acute insomnia also known as short-term insomnia or adjustment insomnia. It may last up to 3 months and it is more common in women than men, generally occurring due to stressful life events, such as a death of a loved one, serious medical diagnosis, major job change, relationship problems, stopping a particular medication or a pandemic. And symptoms generally go away on their own with time as the cause of insomnia gets resolved. If acute insomnia doesn’t go away or does not get treated then, it can become chronic insomnia.
- Chronic insomnia
Chronic insomnia is a long term sleeping problem and when you have trouble falling asleep or staying asleep at least three nights per week for three months or longer then you can say it is chronic insomnia. The causes may be due to short term insomnia, stress, irregular sleep schedules, persistent nightmares, mental health disorders, medications, underlying physical or neurological problems and other sleep disorders.
The general symptoms for chronic insomnia are
- Daytime tiredness or sleepiness
- Irritability or anxiety or difficulty falling asleep at night
- Waking up during the night
- Waking up too early
- Not feeling well-rested after a night’s sleep
- Difficulty paying attention or focusing on tasks or remembering
- Ongoing worries about sleep
- Increased errors or accidents
The most common causes of Chronic insomnia and how to overcome from it;
Stress is the most common cause of insomnia, you may get stress due to events like a job loss or the death of a loved one, some sleepless nights, due to some medication and many others which can be a reason for stress.
Mental illness is also a cause for insomnia. When your mind is not at rest then it is too difficult to get adequate sleep. An unstable mental state and medical condition plays a vital role for causing insomnia. Depressed and diminished minds are more prone to have sleep problems, including insomnia, bipolar, anxiety and obsessive compulsive disorders.
If you eat well then you can sleep well. If you face any stomach problem then that can cause Gastrointestinal disorders like inflammatory bowel syndrome and gastroesophageal reflux disease are also interconnected to sleep problems. About 55% of people with Gastrointestinal disorders say that they have insomnia. We don’t know whether this is because digestive symptoms keep you up, because sleep loss makes Gastrointestinal disorders worse.
Medical condition and Medications
When a person has some medical condition and is taking medication for allergies, heart disease, hypertension, thyroid problems, depression, arthritis, chronic back issues, fibromyalgia, cancer, or another condition. Talk to your doctor if you think it affects your sleep to adjust or change your medication.
Snoring, Sleep Apnea, and other forms of Sleep-Related Breathing Disorders
Obstructive Snoring, Sleep Apnea, and other forms of Sleep Related Breathing Disorders are common sleep disorders or Chronic insomnia. When this condition occurs, you may snore loudly or make choking noises. This may happen once or twice when you get to sleep. But if it happens all the times when you get to sleep then that can be a serious indication.
There are some other ways also by which these conditions can be treated; like CPAP (continuous positive airway pressure therapy) machine which uses mild air pressure and is attached to a mask or prongs that fit in your nose and helps to keep your airways open as you sleep. There are other alternatives if you don’t like the idea of wearing a mask to bed then you can undergo a weight management strategy. Decreasing weight may help improve or eliminate your symptoms. You can also try positional therapy often involving wearing a device that keeps you sleeping on your side. Some people primarily suffer from sleep apnea when they sleep on their backside.
Common Symptoms of this condition is;
- Wake up during the night with a dry or a sore throat.
- Snoring loudly or
- making choking noises
- Extreme sleeping during the day.
- Lack energy the whole day.
- Feeling tired and irritable.
Narcolepsy is a condition in which a person has no control over his sleep. Narcolepsy causes you to fall asleep at any time anywhere such as while eating. In narcolepsy a person is unable to regulate their sleep wake cycle.
Common Symptoms of this condition is;
- Disturbed nighttime sleep
- Fall asleep without warning
- Feeling very drowsy during the day
- Suffering from sleep paralysis
- Experiencing cataplexy in which temporary loss of muscle control makes you feel weak or could make you collapse. It is generally a response to emotions like anger or laughter.
Restless Legs Syndrome
Restless Legs Syndrome (RLS) is an uncontrollable desire to move or shake your legs while you’re resting .You may also experience unpleasant tingling, burning, aching, and a feeling that something is wriggling in your calves.
Common Symptoms of this condition is;
- Desire to move or shake your legs
- Wriggling sensation or ache in your legs
How to overcome from it;
There are some ways by which these sleep disorders can be diagnosed. Also dr. prescribe generic Ambien 10mg, But for some serious conditions some tests or procedures may be required to diagnose sleep disorders or other underlying conditions. Such tips and habits are;
- Daily sleeping habit on the same time because good sleep habits can help prevent insomnia and promote sound sleep
- Follow your bedtime and wake time consistently even on weekends.
- Staying active regularly helps promote a good night’s sleep.
- Check your medications to see if they may contribute to Chronic insomnia.
- Be physically active during the day, outside if possible.
- Cut back on caffeine, including coffee, sodas and chocolate, throughout the day and especially at night.
- Avoid or limit naps.
- Avoid large meals and beverages before bedtime.
- Make your bedroom comfortable for sleep and only use it for sex or sleep.
- Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
- Put away smartphones, TVs, laptops or other screens at least 30 minutes before bedtime.
- Quit smoking.
- Turn your bedroom into a dark, quiet, cool sanctuary.
- Unwind with soothing music, a good book or meditation.
Chronic insomnia is a very common symptom, approximately 30% of the general population face these symptoms. Insomnia impairs physical functioning and a number of emotional, social, and physical domains. There are various factors associated with increased prevalence of chronic insomnia including older age, female gender, and comorbid medical and psychiatric conditions.
If these conditions arise then initially you can go for some traditional methods to overcome insomnia symptoms. And if it persists with you for more than 2 months then you must consult some specialized doctor for treatment.