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Insomnia

Insomnia is a prevalent sleep disorder that impacts a significant number of individuals globally. It can manifest as difficulty falling asleep, staying asleep, or waking too early. If are experiencing insomnia, there are several strategies you can employ to enhance your sleep quality, such as establishing a consistent sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a relaxing bedtime routine. It is crucial to note that obtaining sufficient, high-quality sleep is vital for your overall health and well-being.

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What Can Cause Insomnia?

Insomnia does not necessarily have a specific underlying cause, but below is a list of factors that may cause, or at least contribute to a sleep disorder:

 

Stress-Worrying about work, grades, money, or relationships can keep your mind racing at night and make it hard to fall asleep. Trauma and loss in your life can also disturb sleep patterns.

Travel-Changing time zones can affect your natural circadian rhythm and disrupt your sleep-wake cycle. Jet lag is usually a short-term problem, but sometimes symptoms persist and can lead to insomnia.

Schedule/Shift Work-People who work long hours, irregular times, or on shifts can have sleep disturbances that are caused by their schedule.

Bad Sleep Hygiene-When clinicians refer to sleep hygiene, we are talking about the habits related to rest. Having an irregular bedtime routine, a bedroom that is not conducive to sleep, or an inconsistent schedule can wreak havoc on your sleep patterns. Stimulants like caffeine and nicotine can also contribute to poor sleep.

Medical Conditions-Some health problems may contribute to sleeplessness. These include Alzheimer's disease, Parkinson's disease, menopause, cancer, diabetes, heart disease, asthma, and chronic pain. Mental health disorders, such as PTSD, depression, anxiety, bipolar, and obsessive-compulsive disorders.

Medications-Similarly, there are many prescription drugs that can interfere with your rest at night. Some examples include, SSRIs, opioids, and other pain pills, antidepressants, medication for thyroid issues, blood pressure, asthma, and heart disease. Some over-the-counter medicines, such as allergy and cold medicine, decongestants, and weight-loss pills can have this type of effect as well.

Aging-Sleep quality can change with age. Older adults tend to experience difficulty staying asleep and feel less rested when they awake. Along with age, changes in activity levels, hormones, medication, and overall health can make this tendency worse.

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Signs that you might have insomnia include: 

  •  Problems falling asleep at night,

  • Waking up multiple times during the night,

  • Frequently waking up too early,

  • Not feeling well-rested in the morning,

  • Daytime fatigue or sleepiness,

  • Mood swings, irritability, tendency toward depression or anxiety,

  • Difficulty paying attention and focusing,

  • Memory problems,

  • Anxiety about bedtime.

 

One solution is Cognitive Behavioral Therapy:

Cognitive behavioral therapy (CBT) is training to modify both the mental and behavioral activities that lead to chronic insomnia. CBT for insomnia works to replace disruptive thoughts and habits with others designed to promote healthy sleep patterns.

It’s very upsetting to be uncertain of what each night will bring. In this type of therapy, addresses the thought processes which contribute to insomnia, including worrying and racing thoughts. In many cases, cognitive-behavioral therapy techniques for insomnia are also beneficial for patients in becoming more organized, focused, and in control when faced with the normal stress of daily life.

Another fundamental aspect of CBT is establishing healthy sleep behaviors. For people suffering with sleeplessness, it’s common to have an unpredictable sleep pattern. That’s why it can help to create a ‘pro-sleep’ routine which makes going to bed a positive and predictable experience. Patients who stick with the routine often find they have more success and better sleep in the long term.

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What Are the Most Common Sleep Disorders?

There are many different types of sleep disorders recognized by experts in the field of sleep study.

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