Lots of tossing and turning in bed is typical with insomnia, as are feelings of anxiety and frustration about not falling asleep (which makes the situation worse). For some people, the anxiety comes as a result of not being able to fall asleep, not the other way around. It usually comes as a worry of how the person will be able to function the next day with little or no sleep. Everyone has experienced an occasional night of insomnia due to stress or illness, but doctors consider insomnia chronic if it happens at least three nights per week for three months or longer. [3] X Research source
If your busy work schedule only allows you 6 or fewer hours of sleep regularly, then that’s not considered insomnia — that’s sleep deprivation due to lifestyle choices. Insomnia infers a difficulty falling asleep and getting quality sleep despite the intention to do so. If you’ve only gotten a few hours of sleep for a week or more, then you are suffering from insomnia. [5] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021. Lack of sleep during the week cannot be “made up” during the weekends by over-sleeping. People require certain amounts of sleep every 24-hour cycle and if you don’t meet your requirements then there’s always immediate physiological / emotional repercussions.
Due to various diseases, side effects from prescription medications and problems with bladder control, insomnia is much more common among the elderly than it is compared to young and middle-aged Americans. More than a 25% of all Americans experience transient insomnia on a yearly basis and nearly 10% develop chronic insomnia.
People with insomnia often describe their sleeps as “unrefreshing” which is medically referred to as non-restorative sleep. As such, insomniacs often feel more tired upon waking than when they went to bed the night before. Drinking beverages with caffeine in the morning (coffee, black tea, hot chocolate, colas, energy drinks) can help mask the effects of sleep deprivation and insomnia short-term, but the physiological and psychological effects will eventually catch up to you. In addition to tiredness and fatigue, other physical effects associated with insomnia include reduced coordination, slower reflexes, less strength, tension headaches and muscle / joint pains.
Sometimes a psychological condition, such as depression or anxiety disorder, is the cause of insomnia instead of a consequence. If so, speak to your doctor, or get a psychologist. They will probably be able to spot the problem. It is possible to get prescribed sleeping pills but in most cases, especially for teens and children, anti-depressants or some other medication will be prescribed. The only time it will be is if you have several symptoms related to these mental illnesses. Insomnia is often linked to illnesses like depression. It’s easy to see how insomnia can quickly become a positive feedback loop and perpetuate itself because it causes symptoms that can further disrupt sleep. As such, a big risk factor for chronic insomnia is having episodes of transient (short-term) insomnia.
Stress triggers the release of hormones that prepares you for a “fight or flight” response, which is the opposite of what’s needed to fall asleep. Avoid reading the newspaper, watching the news, dealing with bills or talking about relationship issues just prior to going to bed. All these increase stress levels and can negatively impact sleep. Adopt more calming bedtime habits such as reading books, listening to soothing music and/or taking warm Epsom salt baths. You can also try a relaxation or guided imagery CD/program that is meant for helping with sleep.
Shift-work that starts very early in the morning or late-night shifts invariably upset your natural circadian rhythm, which can easily trigger insomnia. These undesirable shifts may pay more, but consider the potential cost to your health. The human body, as well as the vast majority of mammals, is geared to awaking at sunrise and sleeping shortly after sunset. Modern life makes this difficult to follow, but keep it in mind when making your schedules.
The main sources of caffeine include coffee, black tea, hot chocolate, most soda pop (especially colas) and virtually all energy drinks. Remember that even caffeine-free energy drinks contain other sleep-disrupting stimulants such as guarana, cola nut and/or ginseng. Particularly sugary, spicy or acidic food should be avoided just prior to bedtime as they can disrupt sleep, but some foods that contain the amino acid tryptophan can help promote better sleeps (such as poultry, lamb, pumpkin seeds and bananas).
As a helpful guideline, only use your bed for sleeping and sexual activity (which can promote sleep). Avoid using it to work, eat or entertainment yourself. To drown out bothersome street or household noises, consider playing the sounds of nature in your room (rain, wind, birds or chimes).
