Insomnia is when you can not get enough sleep to feel rested. Insomnia is more than just the number of hours you spend asleep; it is also the quality of your sleep that matters.
Signs and Symptoms
Symptoms of insomnia may include:
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Not able to fall asleep easily (less than 30 minutes)
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Waking many times during the night
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Waking too early
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Not feeling rested after 7-8 hours of sleep
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Fatigue or sleepiness
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Trouble thinking clearly or staying focused
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Feeling depressed
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Feeling irritable
These symptoms can lead to problems functioning in your daily life, increase the risk of accidental injury, and reduce your overall health and quality of life.
Are there different types of insomnia?
There are three main types of insomnia:
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Transient (short-term): lasting one night to several weeks. This can be caused by caused by excitement or stress.
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Intermittent (on and off): occurs from time to time. This may be caused by on-going stress or a medical condition.
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Chronic (ongoing): three or more nights a week for more than a month
Chronic insomnia may be either:
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Primary: not related to another health condition
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Secondary: related to another condition such as asthma, drugs, stress, a mental health condition, or poor sleep environment (for example: noisy neighbors or a partner who snores)
What causes insomnia?
Insomnia can be caused by many factors:
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Personal Biology, some people are just more likely to develop insomnia. This can happen during different phases in life.
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Stress may lead to or worsen insomnia
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Learned insomnia, can happen when you worry about your sleeping problem and link nighttime activities such as getting ready for bed with the stress of not being able to sleep. This can cause further sleeping problems.
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Use of stimulants such as caffeine, or nicotine close to the time you try to fall asleep
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Use of alcohol before sleep may make you wake a few hours after falling asleep
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Not enough down time, when you are over stimulated by working too hard
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Keeping unusual work hours may lead changes in hormones that manage sleep
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A sedentary lifestyle, or lack of physical activity may lead to insomnia
Treatment
Treating chronic insomnia may include:
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Treating a medical condition that may be causing insomnia
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Reducing habits that may lead to insomnia
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Medications, recommended by your health care provider
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Other methods include: relaxation therapy, sleep restriction therapy, and reconditioning
Self-care/ prevention
If you think you may have insomnia seek care from a health care professional. One thing you can do to help your health care provider is keep a sleep journal.
Keep a sleep journal, for at least a week. Each day write down:
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When you fall asleep (how long did it take you)
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How did you feel when you woke
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How do you feel throughout the day
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Did you consume caffeine (when and how much)
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Did exercise during the day (when and what type)
This will help your health care provider give you the best care.
Other ways to improve your sleep include:
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Try going to sleep at the same time each night
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Try waking up each morning at the same time even on weekends
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Avoid napping after 3pm
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Avoid caffeine, nicotine, and alcohol in the late afternoon or evening
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Exercise regularly—at least 5 hours before bedtime
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Avoid eating dinner just before going to bed (at least 2-3 hours), but a light snack may help promote sleep
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Improve your sleeping environment (cool, dark and quiet is ideal)
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Try using ear plugs or an eye mask to block distractions
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If you are having trouble sleeping after 20 minutes, get up and do something relaxing until you feel sleepy and try again
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Try making a to do list before trying to fall asleep
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develop a relaxing routine before sleep like a warm bath or reading for 20 minutes
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Avoid using your bed for activities other than sex and sleep
When should I seek a health care provider?
If you feel you may have from insomnia see your provider care. Getting enough good sleep is essential to leading a healthy life.
Additional online resources
Resources
Frequently Asked Questions Insomnia. WomensHealth.gov. May 1, 2006.
Insomnia. American Sleep Association.
Insomnia and Sleep. National Sleep Foundation. 2008.
Authored by: Nikole Allen, MPHc
