{"id":837,"date":"2020-03-25T18:58:49","date_gmt":"2020-03-25T18:58:49","guid":{"rendered":"http:\/\/wordpress-386983-1216903.cloudwaysapps.com\/?p=837"},"modified":"2024-03-31T10:12:00","modified_gmt":"2024-03-31T17:12:00","slug":"insomnia-causes-symptoms-treatments","status":"publish","type":"post","link":"https:\/\/healthysleep.org\/sleep-disorders\/insomnia-causes-symptoms-treatments\/","title":{"rendered":"Insomnia: Causes, Symptoms, Treatments"},"content":{"rendered":"<p><a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/insomnia\" target=\"_blank\" rel=\"noopener noreferrer\">Insomnia<\/a>\u00a0is a common sleep disorder marked by difficulty falling or staying asleep. <a href=\"https:\/\/www.womenshealth.gov\/a-z-topics\/insomnia\" target=\"_blank\" rel=\"noopener noreferrer\">One in seven adults<\/a>\u00a0experience symptoms of chronic insomnia. Losing sleep night after night will affect your day-to-day performance; your work quality may suffer, and your\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5663450\/\" target=\"_blank\" rel=\"noopener noreferrer\">likelihood<\/a>\u00a0of getting into a car accident increases.<\/p>\n<p>Once you develop insomnia, you may fear you will never get another good night\u2019s sleep. However, with lifestyle changes and consultations with your doctor, you should be able to get your sleep habits back on track.<\/p>\n<h2>Types of Insomnia<\/h2>\n<p><a href=\"https:\/\/medlineplus.gov\/insomnia.html\" target=\"_blank\" rel=\"noopener noreferrer\">Insomnia can be short-term<\/a>, or it can be an on-going, chronic condition.<\/p>\n<p>Short-term insomnia, also known as acute insomnia, is often caused by recent life events, such as work stress, pressure from family or societal expectations, or a traumatic event. Acute insomnia typically lasts a few days or weeks.<\/p>\n<p>Chronic insomnia lasts a month or more, and it is often a symptom of another medical condition or sleep disorder. When your insomnia is a symptom or side effect of something else, it is known as secondary insomnia; most cases of chronic insomnia also qualify as secondary insomnia.<\/p>\n<p>Occasionally chronic insomnia has no clear cause, although it may be rooted in long-term stress, travel, or varying shift work. This is known as primary insomnia.<\/p>\n<h2>Risk Factors for Insomnia<\/h2>\n<p>A risk factor is a variable that increases your chances of developing insomnia. Risk factors for insomnia include:<\/p>\n<ul>\n<li><strong>Gender:<\/strong>\u00a0More women tend to develop insomnia than men. <a href=\"https:\/\/www.womenshealth.gov\/a-z-topics\/insomnia\" target=\"_blank\" rel=\"noopener noreferrer\">One in four women<\/a>\u00a0experiences insomnia symptoms.<\/li>\n<li><strong>Age:<\/strong>\u00a0Older adults are more likely to develop insomnia than younger people.<\/li>\n<li><strong>Race: <\/strong>Research shows African Americans take longer to fall asleep than Caucasian Americans.<\/li>\n<li><strong>Mental Health: <\/strong>Depression and stress can cause you to develop insomnia.<\/li>\n<li><strong>Shifting Schedule:<\/strong>\u00a0If you work at night, have a changing shift schedule, or travel into different time zones, it can affect your sleep schedule.<\/li>\n<li><strong>Economic Status:<\/strong>\u00a0Lower-income people are more likely to develop insomnia. One reason might be that lower-income areas may have more <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6018138\/\" target=\"_blank\" rel=\"noopener noreferrer\">noise exposure<\/a>.<\/li>\n<li><strong>Medical Conditions:<\/strong>\u00a0Certain conditions or sleep disorders may have insomnia as a symptom.<\/li>\n<li><strong>Sedentary lifestyle:<\/strong>\u00a0Exercise is often suggested as a treatment for insomnia.<\/li>\n<\/ul>\n<h2>Causes of Insomnia<\/h2>\n<p>Insomnia may be caused by an emotional disorder, a neurological disease, a sleep disorder, or a medical condition.<\/p>\n<p>Common causes for insomnia include:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/depression\/index.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Depression<\/a><\/li>\n<li><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\/index.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Anxiety<\/a><\/li>\n<li><a href=\"https:\/\/www.nimh.nih.gov\/health\/publications\/post-traumatic-stress-disorder-ptsd\/index.shtml\" target=\"_blank\" rel=\"noopener noreferrer\">Post-traumatic stress disorder<\/a><\/li>\n<li>Chronic pain conditions, such as arthritis<\/li>\n<li>Respiratory conditions, such as asthma<\/li>\n<li><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/endocrine-diseases\/hyperthyroidism\" target=\"_blank\" rel=\"noopener noreferrer\">Hyperthyroidism<\/a>, also known as an overactive thyroid<\/li>\n<li>Alzheimer&#8217;s<\/li>\n<li>Parkinson&#8217;s disease<\/li>\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/stroke\" target=\"_blank\" rel=\"noopener noreferrer\">Stroke<\/a><\/li>\n<li>Gastrointestinal issues, such as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2879818\/\" target=\"_blank\" rel=\"noopener noreferrer\">GERD<\/a>\u00a0(chronic acid reflux)<\/li>\n<li>Restless legs syndrome<\/li>\n<li>Sleep apnea<\/li>\n<\/ul>\n<h2>Symptoms of Insomnia<\/h2>\n<p>If you have insomnia, you may:<\/p>\n<ul>\n<li>Lie awake for a long time before falling asleep, or find yourself awake for much of the night<\/li>\n<li>Sleep for short periods or wake up early<\/li>\n<li>Feel as if you haven\u2019t slept much at all<\/li>\n<\/ul>\n<p>Many insomniacs <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3277880\/\" target=\"_blank\" rel=\"noopener noreferrer\">underestimate how much sleep<\/a>\u00a0they\u2019re actually getting, but if you feel as if you aren\u2019t sleeping enough, you likely aren\u2019t.<\/p>\n<p>You\u2019re also likely to experience a decreased performance from sleep deprivation. When you\u2019re sleep-deprived, you may have difficulty concentrating and remembering information, crave junk food, and feel anxious, irritable, or depressed.<\/p>\n<h2>Diagnosing Insomnia<\/h2>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/diagnosis-treatment\/drc-20355173\" target=\"_blank\" rel=\"noopener noreferrer\">To diagnose insomnia<\/a>, your doctor may give you a physical exam and ask about recent changes that might indicate a disorder behind your insomnia. For example, if you\u2019ve recently gained weight and your partner complains that you snore and gasp in the night, your doctor may diagnose you with sleep apnea.<\/p>\n<p>Things your doctor may ask about include:<\/p>\n<ul>\n<li>Do you worry about falling or staying asleep?<\/li>\n<li>What is your bedtime routine?<\/li>\n<li>What do you eat and drink before bed?<\/li>\n<li>Do you take any medication?<\/li>\n<li>Do you have distractions in your room, such as a TV, computer, tablet, or smartphone?<\/li>\n<\/ul>\n<p>You may be asked to fill out an <a href=\"https:\/\/epworthsleepinessscale.com\/about-the-ess\/\" target=\"_blank\" rel=\"noopener noreferrer\">Epworth Sleepiness Scale<\/a>\u00a0questionnaire, which will ask you to rate how likely you are to doze off in everyday situations such as driving or watching TV.<\/p>\n<p>Your doctor may ask you to track your sleep patterns in a journal for a couple of weeks. Even if you\u2019re not asked to, keeping a sleep diary can help you track when you wake up on workdays and days off, how long it takes to fall asleep, and what times you wake up in the night.<\/p>\n<p>A <a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/blood-tests\" target=\"_blank\" rel=\"noopener noreferrer\">blood test<\/a>\u00a0may be needed to rule out causes such as thyroid issues.<\/p>\n<p>If it\u2019s unclear what\u2019s causing your insomnia or you show signs of another sleep disorder, your doctor may refer you to a sleep center for a sleep study. The sleep center will be able to measure your brain activity, breathing patterns, heart rate, eye movements, and body movements to better determine a cause.<\/p>\n<h2>Insomnia Treatments<\/h2>\n<p>If you have acute insomnia, simple lifestyle changes may be enough to alleviate it. Therapy and medications can relieve chronic insomnia symptoms.<\/p>\n<h3>Lifestyle Changes<\/h3>\n<p>Try to avoid stimulants such as caffeine, which lingers in your body\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5445139\/\" target=\"_blank\" rel=\"noopener noreferrer\">hours<\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5445139\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u00a0after you ingest it<\/a>. Schedule your last meal before bed to minimize sleep disruptions. You may also wish to discuss any current over-the-counter and prescription medications you\u2019re taking with your doctor, as side effects may include sleep disruptions.<\/p>\n<p>Exercise, <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\" target=\"_blank\" rel=\"noopener noreferrer\">particularly aerobic exercise<\/a>, increases the amount of deep sleep you get. If you live a sedentary lifestyle, try to work your way up to at least 30 minutes a day. Limit your exercise sessions to at least one to two hours before bed.<\/p>\n<p>Set up your bedroom for better sleep. Have a set of blackout curtains and consider wearing an eye mask to maximize darkness. Keep your bedroom\u2019s temperature between\u00a0<a href=\"http:\/\/healthysleep.med.harvard.edu\/healthy\/getting\/overcoming\/tips\" target=\"_blank\" rel=\"noopener noreferrer\">60 to 75 degrees Fahrenheit<\/a>.<\/p>\n<p>If a chronic medical condition causes your insomnia, consider an adjustable base to elevate your head and feet. Adjustable beds can alleviate symptoms of sleep apnea, acid reflux, restless legs syndrome, and more.<\/p>\n<p>Messy rooms are often tied to anxiety and depression, so you might need to declutter your\u00a0bedroom. Moving distractions from sleep out of your bedroom, such as your TV, work desk, and exercise equipment, can help you better focus on thoughts of sleep when it\u2019s time for bed.<\/p>\n<p>Establish a relaxing bedtime routine. You might want to try a warm bath, a massage, gentle stretches, deep-breathing exercises, or reading a good book.<\/p>\n<p>Try to wake up at the same time every day, even on weekends. By waking up at the same time, it will be easier for you to fall asleep at a regular bedtime.<\/p>\n<h3>Cognitive-Behavioral Therapy<\/h3>\n<p>Counseling for insomnia seeks to minimize and eliminate thoughts and actions that keep you from sleeping. In the long run, it often provides better relief than prescribed medication would on its own. Successful <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279297\/\" target=\"_blank\" rel=\"noopener noreferrer\">cognitive behavioral therapy<\/a>\u00a0(CBT) may require you to see a therapist weekly for 2 to 3 months.<\/p>\n<p>A cognitive-behavioral therapist may involve one-on-one or group sessions to discuss your thoughts and feelings about sleep. The idea is to describe the thoughts that race through your head, to better calm your mind at bedtime.<\/p>\n<p>The therapist may instruct you in relaxation techniques and\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5531784\/\" target=\"_blank\" rel=\"noopener noreferrer\">biofeedback<\/a>\u00a0to control your breathing, heart rate, and mood. They may also guide you through positive thinking to combat sleep anxiety.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3900612\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep restriction<\/a>\u00a0is another common CBT strategy for insomnia. By decreasing the time you spend in bed and avoiding naps, you experience partial sleep deprivation meant to help you fall asleep the next night.<\/p>\n<p>If the cause behind your insomnia is a mental health condition such as depression or anxiety, cognitive behavioral therapy with prescribed medication is often effective at easing both conditions.<\/p>\n<h3>Medication<\/h3>\n<p>Your doctor may prescribe short-term or long-term medication for your insomnia. These medications may help you fall asleep, but you might feel lingering grogginess in the morning. Discuss this and other possible side effects and risks of your medication with your doctor\u2014rare but potentially serious side effects include sleepwalking and even falling asleep while driving.<\/p>\n<p>If you experience side effects or find the medication ineffective, let your doctor know so they can consider alternatives.<\/p>\n<p>Over-the-counter medications such as melatonin supplements, L-tryptophan supplements, and valerian teas or extracts are often sold as sleep aids. We advise caution with these, as these products are unregulated by the <a href=\"https:\/\/www.fda.gov\/home\" target=\"_blank\" rel=\"noopener noreferrer\">Food and Drug Administration<\/a>, leaving their safety and effectiveness in question.<\/p>\n<p>Some people take over-the-counter medications with antihistamines to help them sleep; a few are even explicitly sold as sleep aids. However, while taking antihistamines may help you fall asleep, your <a href=\"https:\/\/www.bcm.edu\/news\/sleep-disorders\/experts-warn-against-antihistmaines-sleep-aid\" target=\"_blank\" rel=\"noopener noreferrer\">overall sleep quality<\/a>\u00a0may remain poor. Many people quickly develop a tolerance for antihistamines, and some feel more active than sleepy after taking one.<\/p>\n<p>Instead of taking over-the-counter medications, we recommend speaking with your doctor about possible causes for your insomnia and effective treatment plans.<\/p>\n<h2>Did We Help?<\/h2>\n<p>Insomnia is a common sleep disorder many of us experience at some point in our lives. Simple lifestyle changes such as setting up your bedroom for better sleep and exercising more may be enough to alleviate symptoms. However, you may need to see a cognitive behavioral therapist and ask your doctor about possible medications if symptoms persist.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Insomnia\u00a0is a common sleep disorder marked by difficulty falling or staying asleep. One in seven adults\u00a0experience symptoms of chronic insomnia. Losing sleep night after night will affect your day-to-day performance; your work quality may suffer, and your\u00a0likelihood\u00a0of getting into a car accident increases. Once you develop insomnia, you may fear you will never get another good night\u2019s sleep. However, with lifestyle changes and consultations with your doctor, you should be able to get your sleep habits back on track. Types of Insomnia Insomnia can be short-term, or it can be an on-going, chronic condition. Short-term insomnia, also known as acute insomnia, is often caused by recent life events, such as<a class=\"excerpt-read-more\" href=\"https:\/\/healthysleep.org\/sleep-disorders\/insomnia-causes-symptoms-treatments\/\" title=\"ReadInsomnia: Causes, Symptoms, Treatments\">&#8230; Read more &raquo;<\/a><\/p>\n","protected":false},"author":10,"featured_media":5640,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ghostkit_customizer_options":"","ghostkit_custom_css":"","ghostkit_custom_js_head":"","ghostkit_custom_js_foot":"","ghostkit_typography":"","spay_email":""},"categories":[79],"tags":[],"featured_image_src":"https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-600x400.jpg","featured_image_src_square":"https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-600x480.jpg","author_info":{"display_name":"Healthy Sleep","author_link":"https:\/\/healthysleep.org\/author\/healthysleep\/"},"jetpack_featured_media_url":"https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia.jpg","uagb_featured_image_src":{"full":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia.jpg",700,480,false],"thumbnail":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-150x150.jpg",150,150,true],"medium":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-300x206.jpg",300,206,true],"medium_large":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia.jpg",700,480,false],"large":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia.jpg",700,480,false],"1536x1536":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia.jpg",700,480,false],"2048x2048":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia.jpg",700,480,false],"ab-block-post-grid-landscape":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-600x400.jpg",600,400,true],"ab-block-post-grid-square":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-600x480.jpg",600,480,true],"post-thumbnail":["https:\/\/healthysleep.org\/wp-content\/uploads\/2020\/03\/insomnia-125x125.jpg",125,125,true]},"uagb_author_info":{"display_name":"Healthy Sleep","author_link":"https:\/\/healthysleep.org\/author\/healthysleep\/"},"uagb_comment_info":0,"uagb_excerpt":"Insomnia\u00a0is a common sleep disorder marked by difficulty falling or staying asleep. One in seven adults\u00a0experience symptoms of chronic insomnia. Losing sleep night after night will affect your day-to-day performance; your work quality may suffer, and your\u00a0likelihood\u00a0of getting into a car accident increases. Once you develop insomnia, you may fear you will never get another&hellip;","_links":{"self":[{"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/posts\/837"}],"collection":[{"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/comments?post=837"}],"version-history":[{"count":2,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/posts\/837\/revisions"}],"predecessor-version":[{"id":16850,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/posts\/837\/revisions\/16850"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/media\/5640"}],"wp:attachment":[{"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/media?parent=837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/categories?post=837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthysleep.org\/wp-json\/wp\/v2\/tags?post=837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}