Medical Review by Jennie Stanford, MD, FAAFP, DipABOM
Summary:
- Chronic insomnia can impact your cognitive function, emotional stability, and physical health. Recognizing the signs early is important for avoiding long-term consequences.
- Diagnosing insomnia involves a careful evaluation of sleep patterns, medical history, and lifestyle factors.
- You can manage insomnia by improving your sleep habits
,and seeking support from qualified medical professionals. Some medications may help treat insomnia, and there is a type of cognitive behavioral therapy specifically for insomnia management called CBT-I. - Living with insomnia can be challenging, but changing your lifestyle can minimize its impact. Some practical tips include avoiding caffeine before bedtime, using relaxation techniques, and maintaining a regular exercise schedule.
- Sleep medications can have risks, especially when used for extended periods. Be sure to discuss any medications you are interested in taking with a healthcare provider first.
Exploring insomnia: a complex and common condition
Dealing with insomnia can be challenging—but the more you learn about this condition, the more effectively you can manage it and minimize its impact on your life.
Below, we explore the causes and effects of insomnia, as well as some of the various ways people have attempted to treat it. Read on to learn more about diagnosing insomnia and finding a way to deal with it.
The good: managing insomnia can help you get more rest
Your body needs sleep. Getting enough sleep helps you think more clearly, stay in a good mood, maintain stable mental health, and improves your metabolism—to name just a few benefits. Conversely, not getting enough sleep can contribute to a whole host of health problems (see the next section of this article for more details).
The good news is that many ways to treat insomnia exist that can help you get more restful sleep. Finding the best plan for your individual needs can be challenging, but support from a healthcare practitioner can help.
The bad: insomnia can hurt your health
Sleep loss is associated with a wide range of negative health effects. Some of these come from the impaired judgment that can affect you when you’re sleep-deprived—you might be more prone to making bad decisions that put your health and safety (or those of others) at risk.
But there are more direct health effects of insomnia to consider as well. These include higher risks for obesity, diabetes, heart disease, high blood pressure, anxiety, and depression. Not getting enough sleep can also make you more likely to use alcohol.
Defining & diagnosing insomnia
While you might hear people refer to any kind of restlessness as insomnia, it’s important to define it correctly so you can seek appropriate treatment if necessary. Insomnia consists of these problems:
- Difficulty falling asleep
- Difficulty staying asleep
- Waking up too early and being unable to go back to sleep
Chronic vs. short-term insomnia
Some insomnia lasts for a long time, while some insomnia only lasts a little while.
To be considered chronic, insomnia should affect you at least three nights a week for three months or more. This type of insomnia can require a more involved approach to manage it effectively and make it possible for you to rest more easily again.
Causes of insomnia
The causes of insomnia can vary depending on what kind you have.
Short-term insomnia is usually caused by stress, and it only lasts for a few days or weeks.
Many different factors can contribute to chronic insomnia, including psychiatric disorders, medical conditions, developmental issues, and even personality traits. Chronic insomnia is also more common in people who have been through a stressful life event or who struggle with substance use.
Diagnosing insomnia
Getting an insomnia diagnosis means speaking with a healthcare practitioner who can carefully evaluate your sleep patterns, medical history, and lifestyle factors. Health professionals use several methods to diagnose insomnia, such as these:
- Sleep logs
- Questionnaires
- Information from sleep studies
If you are experiencing symptoms, seek out help. You and your healthcare provider can come up with a plan to treat your insomnia effectively.
Treatment options for insomnia
There are many different treatments to help deal with insomnia, ranging from sleep habits to therapy to medicine. We have summarized some of the most important ones below.
Because insomnia can be caused by so many different factors, it’s important to talk with your medical provider to find the treatment that will work best for you.
Changing your sleep & lifestyle habits
Changing certain behaviors—especially those related to when and how you sleep—can make restful sleep easier if you’re struggling with chronic insomnia. You might want to try some of these steps:
- Sleep in a place that’s cool, dark, and quiet
- Set consistent times to go to bed, wake up in the morning, and eat meals
- Consume less caffeine, nicotine, and alcohol
- Don’t drink liquids or take naps before bedtime
- Exercise regularly (at least 5-6 hours earlier than when you go to sleep)
- Try to manage your stress by creating a routine that helps you relax
- Don’t take medications that could keep you up at night (talking with your healthcare provider can help with this)
Therapy for insomnia
There is a specific type of cognitive behavioral therapy for insomnia called CBT-I. This type of therapy can be performed individually or in a group setting, and it can help with many aspects of restful sleep—including making it easier to fall asleep and helping you stay asleep longer.
Sleep medications
Some medications may be used as a short-term solution for insomnia. Common sleep medications used in this way usually fall into one of the following classes:
- Benzodiazepine receptor agonists: these drugs help you sleep by calming down your brain. However, some of them can be habit-forming.
- Melatonin agonists: these help you fall asleep by mimicking the sleep hormone melatonin. They’re less likely to cause dependence and are generally considered better for long-term use.
- Sedating Antidepressants: These are typically used to treat depression but can also help with sleep due to their sedative effects.
Other sedatives and newer, more experimental drugs may also be able to help treat insomnia—but you should always speak with a qualified healthcare provider to find the best treatment for you. While sleep medications may help with insomnia in the short term, experts do not recommend using them for extended periods due to the potential risks of side effects and dependency.
Coping strategies for dealing with insomnia’s effects
Living with insomnia can be challenging, but several coping strategies can help minimize its impact. Not only is it important for you to understand how best to manage your symptoms, but it may also be beneficial for friends and family who want to offer support.
Understanding how insomnia affects mental health
Insomnia is linked to several mental health disorders, including anxiety and depression. The effect goes both ways: not only can insomnia worsen the symptoms of these mental illnesses, but mental health issues can also make it harder to sleep.
It’s important to address insomnia when treating mental health because it’s crucial to consider both sleep and psychological well-being for a comprehensive approach to treatment.
Navigating work & social life with insomnia
Because insomnia can impact your daily life in so many ways, it’s important to communicate with the people around you about the challenges you face. Talking to your friends, family, colleagues, and others can help you set reasonable expectations while you pursue treatment.
Find support to improve your sleep and well-being
With the correct information and support, it’s possible to manage your insomnia effectively, improve your sleep quality, and enjoy better health. You don’t have to do it alone, either—help is available if you need advice or are looking for treatment.
If you are having trouble sleeping and your symptoms match the criteria, Lemonaid Health can help you get an insomnia diagnosis online via a virtual consultation with a qualified medical professional. Learn more about how we can help you build a treatment plan so that you can rest easier in the future.
FAQ
What are the leading causes of insomnia?
Insomnia can stem from various factors, including stress, anxiety, medical conditions, medications, and poor sleep habits. Lifestyle factors such as caffeine consumption, lack of regular exercise, and screen exposure before bedtime can also contribute to sleep disturbances.
When should I seek professional help for my insomnia?
You should consider seeking help if you are having trouble sleeping on your own. Your healthcare provider will be able to help you determine whether you are dealing with short-term or chronic insomnia and recommend effective options for treatment.
Are there any effective home remedies or lifestyle changes that can improve insomnia?
Yes, several lifestyle adjustments can significantly improve sleep quality. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and making your sleep environment comfortable and free from disturbances can help. Reducing caffeine and alcohol intake incredibly close to bedtime and incorporating regular physical activity into your routine is also beneficial.
