Faq

Insomnia is a sleep disorder that refers to any difficulty sleeping, including problems falling asleep, staying asleep, or returning to sleep after waking even when you have the opportunity to do so.

Consequently, people with insomnia often do not get enough sleep, and the sleep they do get is not refreshing.

The word insomnia itself comes from the Latin “in somus” (no sleep), and it is estimated this common disorder affects about 30% of adults.

The main symptoms of insomnia are difficulty falling asleep and staying asleep, waking during the night, and having problems falling back asleep or waking up earlier in the morning.

As a result, people with insomnia often do not sleep much, which can result in the following symptoms:
– Sleep is nonrestorative
– Fatigue
– Daytime tiredness
– Lack of energy
– Difficulty concentrating or thinking
– Mood changes
– Irritability
– “Acting out” with impulsiveness or aggression
– Accidents or mistakes
– Problems at work or school
– Difficulty with relationships
– Frustration about sleeping

Women are more likely to suffer from insomnia than men. Hormones seem to be the culprit. Hormonal changes women experience during their menstrual cycle and menopause can impact their sleep. During perimenopause (the years before menopause), women often have hot flashes and night sweats that disturb sleep.

Pregnancy is another sleep disruptor for women. The changes are hormonal, emotional, and physical. Later in pregnancy women may waken during the night to urinate, or because of physical discomfort.

Women are also more likely to develop medical conditions that cause secondary insomnia such as depression, anxiety, fibromyalgia, and sleep disorders such as restless leg syndrome (RLS).

Secondary insomnia is insomnia that is a result of another problem such as a medical condition or medication.

It is the most common form of insomnia, affecting about 80% of sufferers. Problems that may cause secondary insomnia include:
– Depression, anxiety, post-traumatic stress disorder (PTSD)
– Pain
– Illness, such as some heart and lung diseases
– Medications
– Caffeine, tobacco, alcohol
– Another sleep disorder, such as sleep apnea or restless leg syndrome
– Changes in sleep routine or shift work
– Poor sleep environment

Chronic insomnia is defined as insomnia that occurs at least three nights per week for three months or longer.

It affects 10% of people with insomnia. One possible cause for chronic insomnia is a poor sleep behavioral pattern, such as bedtime routines that do not cue your body to ready itself for sleep, or your sleep schedule does not sync with your biological clock.

Insomnia that is short-term is called acute insomnia and it usually only lasts for a few days or a few weeks. This type of insomnia is generally the result of life circumstances, usually stressful ones such as divorce, death of a loved one, job loss, or an upcoming major exam.

Sleep hygiene is the practice of promoting regular sleep habits.

Good sleep hygiene habits benefit everyone by promoting restful sleep and daytime alertness, and preventing sleep disorders. The National Sleep Foundation recommends the following tips to improve sleep:
– Go to bed at the same time each night, and wake up at the same time each morning
– Keep your bedroom quiet, dark, and at a comfortable temperature
– Use your bed only for sleeping and not for watching TV, reading, or listening to music
– Keep the bedroom a ‘gadget-free’ zone
– Don’t eat large meals close to bedtime

The medical term for lifelong insomnia is idiopathic insomnia.

This rare form of insomnia begins in childhood and has no apparent cause. It is not the result of any known stressors, psychological factors, neurological disorders, medications, or other factors that would normally influence sleep. It is believed that idiopathic insomnia is the result of an abnormality in the sleep-wake cycle. Most people with idiopathic insomnia adjust to the disorder and do not develop further medical issues.

True.

Prescription sleep medications can help you sleep, but they can be habit-forming. This means they may be addictive, and if you take them for a while you may end up being unable to fall asleep without them. Sleep medications are generally used only for short-term treatment of insomnia, but people who suffer from severe chronic insomnia may be prescribed medication for longer periods.

Risks may include:
– You may become addicted
– They may mask underlying medical conditions
– There can be drug interactions with other medications
– They may cause daytime sleepiness or grogginess
– They can cause rebound insomnia after stopping

True.

The National Sleep Foundation suggests a bedroom temperature of 60 to 67 degrees F (15.5 to 19.5°C) is optimal for sleep. As you are getting ready for your normal bedtime, your body temperature drops slightly to start the sleep cycle. If your room is at an ideal cool temperature this can facilitate you falling asleep.

If the room is much warmer or cooler it may cause restless sleep and interfere with REM sleep. The ideal sleep temperature for babies and toddlers is slightly higher, from 65 to 70 degrees F (18.3 to 21.1°C).

True.

Insomnia may pose serious risks to health. Poor sleep may be a sign of a more serious sleep disorder such as sleep apnea, a condition in which a person may stop breathing for short periods during the night. Sleep apnea can be fatal if untreated.

Daytime sleepiness that results from insomnia can also have significant consequences. People who get insufficient sleep can have more car accidents. Lack of sleep also decreases our ability to handle daily stress, which can increase the risk for mental illness or substance abuse.

It is important to deal with acute short-term insomnia when it starts, so it does not become a chronic problem.

False.

There are numerous ways to treat insomnia, and prescription medications are just one option. Often, a doctor will recommend non-medical treatments first, such as:
– Relaxation training: breathing exercises, meditation, guided imagery, and mindfulness
– Stimulus control: limiting activities in the bedroom to only sleep-related ones
– Cognitive behavioral therapy (CBT): behavioral modification including good sleep hygiene practices

Classes of prescription sleep medications include benzodiazepine hypnotics (temazepam, diazepam), non-benzodiazepine hypnotics (zolpidem, eszopiclone), melatonin receptor agonists (ramelteon), and orexin antagonists (suvorexant).

Some people prefer natural remedies such as melatonin, valerian root, chamomile, and passionflower. Talk to your doctor before using any herbal remedy.