Insomnia: Basic causes & prevention tips

Insomnia has many possible causes and symptoms, but its diagnosis is based on two key elements: sleep difficulties that occur despite adequate opportunities for normal sleep, and daytime dysfunction that directly results from poor sleep quality or duration. Chronic insomnia is characterized by symptoms occurring at least three times a week for at least three months. Insomnia that lasts less than three months is known as short-term insomnia. While insomnia can manifest in different ways, most diagnoses fall into one of two categories:

• Sleep onset insomnia refers to difficulty falling asleep. This type of insomnia can occur in people who have trouble relaxing in bed, as well as people whose circadian rhythm is out of sync due to factors such as jet lag or irregular work schedules.
• Sleep maintenance insomnia refers to difficulty staying asleep. This type of insomnia is common in elderly sleepwalkers, as well as people who consume alcohol, caffeine, or tobacco before bed. Certain disorders such as sleep apnea and periodic limb movement disorder can also cause insomnia

Some people may have mixed insomnia that includes difficulty initiating and maintaining sleep, and people with chronic insomnia may find that these symptoms shift over time.

Causes and symptoms of insomnia

Insomnia is thought to stem from a state of hyperarousal that can affect sleep initiation and maintenance. Overstimulation can be mental, physical, or a combination of both. Environmental, physiological and psychological factors can play a role in insomnia. These include the following:

1. Ingestion or consumption of substances that negatively affect sleep such as alcohol, nicotine and other drugs, as well as caffeine . Certain medications can also interfere with sleep, such as diet pills and colds.
2. Health problems . Physical pain and discomfort can make it difficult to sleep, leading to impairment during the day. Conditions that require frequent visits to the bathroom at night, such as pregnancy or an enlarged prostate, can also cause symptoms of insomnia. The same is true of sleep apnea , a disorder characterized by episodes of irregular breathing known as apneas that occur throughout the night. Chronic pain, restless leg syndrome, heart and lung disease are also associated with insomnia.
3. Behavioral and mental health disorders . Insomnia is a common symptom of depression. Stress and anxiety can also contribute to insomnia, which in turn can exacerbate anxious and anxious feelings. Mental health disorders such as bipolar disorder can also cause insomnia.
4. Insomnia has also been linked to unhealthy lifestyles and poor sleeping habits . Many people pick up these habits when they are younger, which makes it difficult to break them as adults. These habits may include going to bed at a different time each night or sleeping long hours during the day. Exposure to 'screen' devices such as computers, televisions and mobile phones can also cause sleep problems, as can evening or night shifts. Other factors can cause difficulty sleeping such as not enough exercise during the day or too much noise and light in the sleeping person's bedroom.

Common impairments of insomnia include fatigue and restlessness, memory and concentration difficulties, mood disorders and irritability, and behavioral problems such as hyperactivity and aggression. Some estimates suggest that 10% to 30% of adults live with chronic insomnia. For other studies, this percentage is closer to 50% to 60%. Insomnia is also more prevalent in certain demographic groups. Studies have shown that insomnia affects 30% to 48% of the elderly. This can be attributed to chronic medical conditions, social isolation and greater use of prescription drugs, as well as factors such as unhealthy sleeping habits and stress causing insomnia in all age groups. Other studies have shown that insomnia can occur in up to 23.8% of teenagers. Over 50% of pregnant women experience sleep problems which can also be symptoms of insomnia.

Tips for preventing insomnia

Chronic insomnia may require prescription medications, cognitive-behavioral therapy, and other types of formal treatment. For some people, practicing healthy lifestyle habits and good sleep hygiene can relieve insomnia symptoms and help them sleep more soundly. The following sleep hygiene measures may be beneficial for people with insomnia:

• Limiting consumption of alcohol, caffeine and tobacco products in the evening
• Avoiding late night meals
• Limit exposure time to electronic screens before bed
• Maintaining a healthy diet and regular exercise during the day
• Follow a consistent sleep schedule that includes the same bedtime and wake-up times every day
• Use your bedroom and mattress for sleep – avoid working, playing video games and other stimulating activities a few hours before bed

The scientific information of the article has been edited by Dr Anis Rehman , an endocrinologist & board certified physician in Endocrinology, Diabetes and Metabolism.