Eradicating Insomnia

My 15-year-old son recently complained how he felt a little tired because he only got five hours of sleep the previous night. Insomnia happens to the best of us. I explained to him how I had my moments of staring at the phone screen to see that it is midnight and I have to be up at 4:45 am.

Insomnia is a sleep disorder where you have difficulty falling asleep initially, waking up during the night, or waking up earlier than you want. Common symptoms of insomnia are difficulty falling asleep and/or waking up in the middle of the night; difficulty returning to sleep; feeling tired or fatigued during the daytime; irritability or depressed mood; and problems with concentration or memory.

Some experts estimate that 10 to 30 percent of adults live with chronic insomnia, according to the Sleep Foundation. Some studies show that insomnia affects 30 to 48 percent of older adults. This may be attributed to chronic medical conditions, social isolation, and higher use of prescription drugs as well as factors like unhealthy sleep habits and stress that cause insomnia across all age groups. Insomnia comes at a high price. The total annual direct costs of insomnia to the U.S. economy is projected to exceed $90 billion.

Some research indicates that minority groups may have a higher prevalence for insomnia compared to Caucasians. Other studies show that Caucasians struggle with sleep-onset and sleep maintenance more than Blacks or Hispanics.

There are two types of insomnia: chronic and short-term. Chronic insomnia is when sleep difficulties persist at least three times a week for three months or longer. Short-term insomnia is when it lasts a few days or weeks and may be triggered by stress.

Most adults need about seven to nine hours of sleep per night, but the amount needed to function at optimal levels can vary according to the individual. The quality of your sleep matters tremendously. Tossing and turning can be just as bad for your health as fighting to get those zz’s.

Many things can contribute to the development of insomnia including life stressors like your job, relationships, financial difficulties and more; anxiety disorders, depression, and/or other mental health problems; chronic diseases like cancer; chronic pain due to arthritis, fibromyalgia or other conditions; gastrointestinal disorders such as heartburn; hormone fluctuations such as menstruation, menopause, thyroid disease and other issues; medication and other substances; neurological disorders like Alzheimer’s disease or Parkinson’s disease; and other sleep disorders such as sleep apnea or restless leg syndrome. In fact, studies show that insomnia is usually linked with a secondary condition.

Insomnia tends to be more prevalent in women compared with men. Pregnancy and other hormonal shifts like menopause with night sweats and hot flashes can disrupt sleep. Insomnia increases with age. And of course, not having a regular schedule can alter sleep patterns or lack thereof.

Once insomnia sets in, you may experience complications like poor work or school performance, slowed reaction time while driving and higher risk of accidents, the greater chance of mental health disorders such as anxiety disorder or substance abuse, and increased risk of long-term diseases or conditions such as heart disease or high blood pressure.

To diagnose insomnia, your doctor may have to do a complete physical examination and a blood test to check for thyroid disease or other conditions associated with poor sleep. Your physician may have you fill out a questionnaire regarding your sleep habits and you may be asked to keep a sleep diary. If the cause of your insomnia isn’t clear, you may be asked to spend a night in a sleep center where tests can be done while you sleep such as recording brain waves, breathing, heartbeat, eye movements, and body movements.

Treatment for insomnia may include cognitive behavioral therapy where you learn to control negative thoughts and emotions that keep you awake. Some examples of cognitive therapy strategies are stimulus control therapy where you learn to remove items that condition your mind to resist sleep; relaxation techniques like biofeedback and breathing exercises; sleep restriction therapy where you learn to resist the urge to nap; remaining passively awake where you learn to get in bed and stay awake rather than worry about falling asleep; and light therapy where you learn to use light to push back your internal clock.

Your doctor can also prescribe medication that can be used indefinitely like eszopiclone (Lunesta), ramelteon (Rozerem), zaleplon (Sonata), and zolpidem (Ambien, Edluar, Intermezzo, Zolpimist). Please note that these medications may be habit-forming and produce some side effects like daytime grogginess.

There are lifestyle changes you can make to decrease insomnia symptoms such as sticking to a particular sleep schedule even on the weekend, staying active with a regular exercise routine, double checking medication for stimulants, avoiding or limiting naps, avoiding or limiting caffeine or alcohol and nixing nicotine all together, getting pain meds if needed for chronic bouts of pain that may prevent you from a good night’s sleep, and avoiding large meals and beverages before going to bed.

Alternative medicine may be helpful as well. For instance, melatonin may work naturally to increase the chances of rest. Valerian is another natural sleep aid. Other natural remedies include acupuncture, yoga, tai chi, and meditation.

The main idea is that your bedroom should be your sanctuary from the rest of the world where you recharge and rest. Even if that means cutting out certain things or limiting things like TV and caffeine that brings us enjoyment but can be stressful in the long run. It’s all worth it in order to relax and eventually slumber.

Have you ever suffered from insomnia? Let me know in the comments!