insomnia: are you chronically sleepless?
chronic insomnia can lead to serious health issues, including diabetes, hypertension and weight gain.
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insomnia is a sleep disorder characterized by the inability to fall asleep and remain that way throughout the course of the night. the condition can have serious consequences as prolonged sleep deprivation can take a toll on mental health and raise the risk of motor vehicle (and other) accidents. most adults require around seven to eight hours of sleep per night, with quality just as important as quantity.
common causes of insomnia, according to the sleep foundation, include stress, poor or irregular sleeping habits, physical illness, neurological problems and mental health disorders (such as anxiety and depression). although many people experience some degree of short-term insomnia at some point in their lives, chronic insomnia can lead to serious health issues, including diabetes, hypertension and weight gain.
fortunately, addressing the issues underlying insomnia, usually through changes to one’s daily routines, generally improves the ability to get a good night’s rest. cognitive behaviour therapy and medications are other effective remedies that can improve quality of life for people suffering from this frustrating condition.
what are the symptoms of insomnia?
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signs of insomnia, according to the mayo clinic, can vary from person to person but generally include:
- difficulty falling asleep
- waking up during the night or too early in the morning
- not feeling rested in the morning
- daytime sleepiness
- irritability, depression or anxiety
- difficulty focusing on tasks or remembering things during the day
- increased errors during the day
there are a number of factors that can hamper the ability to fall asleep, some of which include stress (the leading cause of insomnia since stress leads to an overactive mind that makes it difficult to rest); travel or work (jet lag or frequently changing schedules can disrupt the body’s circadian rhythm and keep you up at night); poor sleep habits (staying up late, sleeping in an uncomfortable environment or engaging in stimulating activities before bed can all interfere with sleep); and late night eating (indigestion, heartburn and other digestive conditions can impede the ability to sleep).
how is insomnia diagnosed?
there is no test that can diagnose this disorder, but doctors will typically inquire about symptoms and sleep habits and perform a physical examination (including blood tests) when investigating this issue. according to myhealth alberta, patients may also be asked to keep a sleep journal or be referred to a sleep lab that can monitor a variety of factors (including heart rate, breathing and brain waves) while patients sleep. if symptoms point to an underlying mental health issue, a counsellor or therapist may be recommended.
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treatment for insomnia
addressing insomnia usually involves treating the underlying cause of the condition. in some cases, this involves improving a patient’s sleep habits by encouraging them go to bed and wake up at the same time; cutting out caffeine in the hours before bed; getting regular exercise; and avoiding daytime naps. medication may also be used to help get a good night’s sleep but these can be habit-forming and aren’t as effective over the long-term as lifestyle changes.
if these measures are ineffective, cognitive behavioural therapy may be used to try to eliminate any negative thoughts or actions preventing a patient from falling asleep. strategies like stimulus control therapy (removes factors that impede sleep); relaxation techniques (helps patients control breathing, muscle tension and heart rate); sleep restriction (partial sleep deprivation can help make you more tired at night); and light therapy (using light to push back your internal clock) can also help stimulate some snoozing.
how can i prevent insomnia?
the best way to prevent insomnia is by making changes to your sleep environment and addressing any lifestyle habits that impact your ability to fall asleep. things like sticking to a regular sleep schedule; avoiding naps, caffeine, nicotine as well as large meals before bedtime; being active during the day; reviewing medications with your doctor; and addressing any other conditions that may be causing pain.
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how many people live with insomnia?
it is difficult to ascertain the rate of insomnia in canada because of differing definitions of the disorder and the low rate of patients who seek professional help. one study estimates that as many as one in four of the non-institutionalized population of the country, aged 15 and older, may be affected.
where to find support if you live with insomnia
for more information on insomnia, or to find support for this frustration condition, visit sleep on it canada.
dave yasvinski is a toronto-based writer.
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