Insomnia

How You Know Sleep Loss Is Insomnia

Nights and days are a struggle, which defines an insomnia diagnosis. A stressor can trigger what feels like endless nights of no sleep and long days of drudging through responsibilities, which takes a toll on mental and physical health. When insomnia feels like a lifestyle and you find yourself explaining grogginess, poor focus, and nonstop tossing and turning as, “I’m an insomniac,” then listen to your body. You’re probably right.

Nighttime symptoms of insomnia:

• Difficulty falling asleep
• Struggling to stay asleep
• Waking up significantly too early
• Resisting sleep, not sleeping without a caregiver’s help (children)

Daytime symptoms of insomnia:

• Fatigue
• Diminished motivation
• Irritability and mood changes
• Difficulty concentrating or memory lapses
• Behavioral issues at home and in school (children)

Why You’re Tossing And Turning

What happens in life during the day returns at night as a reminder of your stressors. Insomnia is triggered by many factors and a combination of circumstances for many who suffer from chronic insomnia. We all go through times in life when lifestyle choices like replying to emails from bed or erratic bedtimes throw off a typical sleep schedule. Or maybe there’s no schedule at all, which is also contributes to insomnia.

There are many more reasons you might be suffering from acute or chronic insomnia.

• Stress
• Hormone changes
• Medications
• Alcohol, caffeine, nicotine, and recreational drugs
• Sleep environment: too hot, too cold, too noisy, poor mattress or pillow selection
• Mental health, including depression and anxiety
• Travel across time zones (acute insomnia)
• Shift work, particularly rotating shifts and night shifts

Insomnia’s Unhealthy Toll

Beyond feeling exhausted and frustrated at night when you can’t sleep, insomnia has real health consequences that compound over time. Our bodies depend on restorative, deep sleep to build immunity, maintain memory, and a litany of other critical functions that are compromised with consistent, interrupted sleep.

Losing sleep on a regular basis, and living with daytime repercussions from insomnia, can have serious health consequences that include:

• Elevated stress levels
• Higher risk of heart disease, stroke, and diabetes
• Hypertension
• Lack of concentration and a greater chance of accidents
• Less motivation, sedentary behavior
• Mood disorders, including depression
• Unhealthy food choices
• Weight gain and obesity

Curb Insomnia, Get a Good Night’s Sleep

You feel like you’ve tried everything to stop the up-all-night sleep cycle you’re facing because of insomnia. But nothing seems to work. To conquer this sleep disorder, consistency is key, adopting a schedule (and sticking to it), and there is therapy and medications that can help.

Ready to finally get a good night’s sleep without counting the hours of time you are struggling for shut-eye? Here are some insomnia solutions, starting with lifestyle changes.

• Go to bed and wake at the same time every day
• Avoid screens and T.V. before bed
• Create a sleep-ready bedroom environment that is dark, quiet, and cool
• Exercise regularly during the day
• Avoid daytime naps
• Steer clear of alcohol and caffeine at least three hours before bed
• Avoid large meals before bed, eating no later than three hours before bedtime

Medications for insomnia:

• Nonprescription sleep aids, available over the counter
• Prescription sleep aids
• Natural supplements such as melatonin

Additional therapies for insomnia:

• Cognitive behavioral therapy (CBT) can help relieve anxiety-provoked insomnia
• Light therapy to reset your circadian rhythm