INSOMNIA, a common sleep disorder
What is insomnia?
The amount of sleep needed is not the same for everyone, although most adults need between 7 and 9 hours each night.
At some point in life, many people experience temporary insomnia, which can last a few days or weeks.However, in other cases, insomnia becomes chronic, meaning it lasts for three months or more.
Changes to sleep habits can help improve sleep.
See Benefits and Tips.
You should consult a doctor when insomnia starts to have negative effects on your daytime activities. He or she will assess the origin of your sleep difficulties and guide you on the most appropriate treatment.
If a sleep disorder is suspected, they may recommend a specialized evaluation at a sleep center.
Symptoms
- Having difficulty falling asleep at night.
- Waking up during the night.
- Waking up much earlier than intended.
- Feeling tired during the day.
- Feeling irritable, depressed, or anxious.
- Having difficulty paying attention, concentrating on tasks, or remembering.
- Making more mistakes or having more accidents.
- Constantly worrying about sleep.
Causes
Insomnia can occur as an independent problem or be related to other health conditions.
Chronic insomnia can be caused by stress, significant life events, or habits that interfere with rest. Although treating the underlying cause can improve sleep, in some cases insomnia can persist for many years.
Among the most frequent causes of chronic insomnia are:
stress
Worries about work, studies, health, finances, or family can keep your mind constantly active at night, making it difficult to fall asleep. In addition, stressful experiences such as the illness or death of a loved one, a separation, or job loss can cause insomnia.trevel or work schedules
Circadian rhythms, which function as the body's internal clock, regulate processes such as the sleep-wake cycle, metabolism, and body temperature. When these rhythms are disrupted, sleep problems can arise. This occurs, for example, with changes in time zones when traveling, working nights or early morning shifts, or frequent variations in work schedules.bad sleep habits
Inadequate sleep routines include going to bed and waking up at different times each day, taking naps, engaging in highly stimulating activities before bed, or not having a comfortable place to rest. Habits such as working, eating, or watching television in bed also contribute to poor sleep. Using electronic devices, such as computers, mobile phones, video games, or television shortly before bedtime can disrupt the natural sleep cycle.eating too much and too late
Having a light snack before bed is usually not a problem, but eating large meals can cause discomfort while lying down. In addition, many people experience heartburn, which occurs when stomach acid flows back up into the esophagus, the tube that connects the mouth to the stomach. This discomfort can make it difficult to fall asleep and keep you awake.
mental health disorders
Anxiety conditions, such as post-traumatic stress disorder, can interfere with sleep. Waking up very early can also be a symptom of depression. Insomnia is often associated with other mental health problems.
Medications
Several prescription medications can affect sleep, including some antidepressants and medications used to treat asthma or high blood pressure. Similarly, certain over-the-counter products, such as pain relievers, allergy or cold medications, and weight-loss supplements, contain caffeine or other stimulants that can make it difficult to sleep.
diseases
There are several health conditions that can be related to insomnia, such as persistent pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux, hyperthyroidism, Parkinson's disease, and Alzheimer's.Sleep disorders.
Sleep apnea causes interruptions in breathing during the night, disrupting sleep. Restless legs syndrome, on the other hand, generates an uncomfortable sensation and a constant urge to move the legs when trying to sleep, making it difficult to fall asleep or stay asleep.
caffeine, nicotine, and alcohol.
Caffeinated beverages, such as coffee, tea, and cola, act as stimulants and, if consumed in the afternoon or evening, can prevent falling asleep. The nicotine present in tobacco also stimulates the nervous system and affects sleep. Although alcohol can cause drowsiness, it interferes with the deep stages of sleep and often causes nighttime awakenings.
Risk Factors
Being female
Hormonal fluctuations throughout the menstrual cycle and during menopause can affect sleep. During this stage, hot flashes and night sweats often disrupt sleep. Insomnia is also common during pregnancy.
Being over 60 years old.
As we age, sleep habits and health status change, increasing the likelihood of experiencing insomnia in older adulthood.
Having a mental or physical illness.
Various health problems, both psychological and physical, can interfere with sleep quality.
Experiencing high levels of stress.
Stress can cause temporary insomnia. When stressful situations are intense or prolonged, the problem can persist longer.
Lacking a stable routine
The lack of regular schedules, such as frequent changes in work shifts or travel, can disrupt the natural sleep-wake rhythm.
Prevention
- Maintain a regular sleep schedule, including weekends.
- Exercise regularly, as physical activity promotes better sleep.
- Reduce or eliminate daytime naps.
- Limit or eliminate caffeine, alcohol, and nicotine.
- Avoid overeating or drinking large amounts of fluids before bed.
- Make sure your bedroom is comfortable and use it only for sleep or intimacy.
- Establish a relaxing bedtime routine, such as taking a warm bath, reading, or listening to calming music.
