Insomnia can be one of the most frustrating and exhausting medical conditions, leading to weariness, irritability, and an inability to function in the workplace.
It can cause havoc with our hormones and damage our relationships. It can even impact our mental health and self-esteem.
It can lead to lost productivity and, in severe cases, even job loss and loss of life through accidents caused by mental impairment – due to a lack of sustained, refreshing, high-quality sleep.
While there are many over-the-counter and prescription medications for insomnia, they often carry the risk of harmful or even dangerous side effects.
Fortunately, there are many things you can do to relieve insomnia so you can once more enjoy a good night’s sleep.
Let’s start by looking in detail at what insomnia is. We will then cover the types of insomnia, the signs of insomnia, the causes of insomnia, and effective treatments for insomnia.
What is Insomnia?
Most of us have had trouble falling asleep from time to time, and know how tired it can make us feel. Insomnia is a chronic, that is, long-term inability to fall asleep and stay asleep in order to achieve refreshing, high-quality sleep.
Everyone needs sleep. Experts have found that eight hours of high-quality sleep can help most people get the rest and rejuvenation they need to start another day with a focused and clear mind and a well-rested body.
Sleep helps our body and mind heal and balances our hormones, including growth-related and weight-related hormones. If you struggle with your weight, it might actually be due to sleep issues.
When your body starts getting less than the required amount of sleep, you will start to feel the effects by becoming run down, less alert mentally, irritable and so on. Trouble falling asleep on a regular basis is known as insomnia. If your insomnia lasts more than a month, it is termed sleep deprivation.
Sleep deprivation can have serious health consequences and can lead to accident, injury and even death, such as through not being able to drive or operate dangerous machinery.
When we talk about non-refreshing or poor-quality sleep, we mean that the person with insomnia never reaches the deeper, most healing stages of sleep – commonly referred to as REM (rapid eye movement) sleep.
According to the Sleep Foundation, there are five different stages of sleep. Stages 1 to 4 consist of NREM or non-rapid eye movement sleep, and stage 5 is REM sleep. 75% of our sleep is NREM and 25% REM, yet REM is the most important.
In these different stages of sleep, the brain produces various waves and goes into deeper and deeper levels of sleep. The last level, REM sleep, has been found to be the deepest and yet most active part of sleep, and the most restorative in a variety of ways.
People who suffer from depression, anxiety and other chemical imbalances in the brain will often suffer from insomnia or sleep deprivation. There is a growing body of evidence that links the quality and stages of sleep to a variety of health concerns.
In addition, it is clear that the loss of sleep, even an hour or two, can have serious consequences for a person on the next day and these negative effects can accumulate over time.
Let’s look in the next section at the types of insomnia and their signs.
What are the Types of Insomnia, and Their Signs?
There are two kinds of insomnia: primary or secondary.
Primary Insomnia
Primary insomnia is not caused by any type of underlying health problem. If there is a reason for the insomnia, it is likely coming from more of an external problem than an inner one. Reasons can include:
- Stress
- A noisy environment
- Poor sleep hygiene
- The use of too many stimulants such as caffeine and nicotine
Secondary Insomnia
Secondary insomnia occurs when the sleep disorder is associated with an underlying health issue. For example, a person suffering from frequent heartburn may wake many times during the night with a burning sensation in their chest or the taste of acid in their throat or mouth.
This type of insomnia is also associated with breathing issues like sleep apnea and asthma, and disease processes such as arthritis, back pain and other achy diseases in which the quality of sleep is compromised.
Acute versus Moderate versus Chronic
Insomnia can also be classified as acute, moderate or chronic. Acute describes incidents of insomnia that occur for a short period of time, usually a night or two. A mild form of insomnia can last for a few days and then resolve itself. It doesn’t usually affect daily activities to such a degree that the person is not able to function well at their job.
A moderate form of insomnia may last several weeks. As the state of insomnia continues, the lack of sleep will start to disrupt daily life, but not to the point that the person can’t function at all. This kind of insomnia will usually correct itself if the person starts to practice better sleep hygiene.
Chronic insomnia is the most severe form of insomnia, where a person experiences sleepless nights several times a week for over a month. The condition doesn’t resolve itself even with efforts to improve sleep hygiene and establish a bedtime routine. As the condition progresses, the person’s ability to function on a daily basis is affected.
Sleep Deprivation
Insomnia which lasts more than a month is usually termed sleep deprivation. People who are sleep-deprived are more prone to accidents, especially while driving or operating heavy machinery, and their work and personal relationships will start to suffer. Chronic insomnia and sleep deprivation can lead to certain illnesses and worsen others.
We will now look at the common signs of insomnia.
Signs of Insomnia
There are several signs to watch for which may indicate the kind of insomnia you have and how to deal with it.
Sleeplessness a few nights a month, on and off, will signal acute primary insomnia.
Sleeplessness a few nights a month, a few days in a row, will signal acute secondary insomnia.
Sleeplessness for several weeks will signal chronic insomnia. Symptoms can include:
- Irritability
- Tiredness
- Lack of energy
- Lack of concentration
- A tendency to doze off
If you are experiencing any of these signs and symptoms, chances are you have insomnia that you will want to treat. It will therefore be time to see a medical professional and get to the bottom of what it going on. Without effective treatment, your insomnia will not improve and your health will likely worsen.
Working with your doctor, you can rule out any underlying illness and then take steps to improve your sleep hygiene, for more sleep of a better quality and duration.
What problems can insomnia cause? Let’s look at these in the next section.
The Problems that Insomnia Can Cause
Insomnia can cause a number of short- and long-term problems that will affect a person mentally and physically. Negative effects include:
- Mental health issues
- Physical health issues
- A weakened immune system
- Low self-esteem
- Memory loss
- Weight gain
Long-term insomnia has also been linked to serious medical conditions such as:
- Hormonal imbalances, particularly in relation to the weight control hormones leptin and ghrelin
- Diabetes
- Obesity
- Depression
- Cardiovascular disease
Mental ability, performance and productivity are all affected and your overall quality of life is impaired without high-quality sleep on a regular basis.
Studies in reference to Daylight Saving Time have shown that even the loss of one single hour of sleep has serious consequences for almost one-third the population, with these people being far more accident-prone even though DST was designed to try to avoid these.
Other studies show that these people act in a more impaired manner than if they were driving under the influence of alcohol.
The effects of insomnia will usually disappear once a normal sleep cycle of about eight hours a night is restored, but for those who suffer from insomnia for more than a month, their medical condition and standard of living can decrease greatly.
Effective treatments are available. Let’s look at some of them in the next section.
Effective Treatments for Insomnia
Billions of dollars are lost each year due to insomnia. This includes lost wages and lost productivity. If it usually takes you two hours to complete a report at work, it may take double that time when you suffer from insomnia and are not operating at peak mental efficiency.
Results of insomnia can increase your medical spending. Accidents, hospital stays, doctors’ visits and medications can drive up the cost of insurance premiums for both employers and employees. Therefore, insomnia can take a great toll if it isn’t treated effectively.
Many people are reluctant to seek help for insomnia because they think they will bounce back on their own. In many cases, they do. But if sleep becomes a real struggle, it’s time to seek help.
A lot of people are also reluctant because they think that consulting a doctor means they will have to take all sorts of medications, many of which will have unpleasant side effects and perhaps even become addictive. However, the truth is that there are many natural ways to deal with insomnia effectively.
Lifestyle Measures
The most important lifestyle measure to cure insomnia is good sleep hygiene. This is a blanket term which describes a set routine each night, and creating conditions conducive to sleep. It can include things like:
- A set bedtime
- A hot shower to relax
- A pre-bed routine, such as washing face and brushing teeth
- Having a quiet and comfortable bedroom to sleep in
- Having a supportive mattress
- Keeping the room at a comfortable temperature
- Not having a TV or DVD player in the room
…and so on.
The bedroom should be for sleep and sex only, not a den or office.
Other simple lifestyle measures can include:
Exercise Regularly
Exercise can restore balance in your body. It releases endorphins, which boost mood and clarity, while helping you become tired enough to sleep. Exercise can also reduce your weight if obesity is contributing to your insomnia, such as causing sleep apnea. Just avoid exercising before bedtime, as it is too stimulating.
Avoid Stimulants, Especially Near Bedtime
This mostly refers to caffeine, which can decrease your ability to fall asleep. Caffeine is found not only in coffee and sodas, but also chocolate. Smoking and alcohol use (not a stimulant, but a depressant) and drug use (most notoriously, cocaine and ecstasy) can also hinder sleep.
- Take a warm bath – A warm soak can make you relaxed and ready for bed.
- Read a familiar book – A page-turner might keep you up all night, but a familiar book can help you drift off to sleep.
Stress Management Techniques
Stress could be the underlying factor for your acute or even chronic insomnia. Learning to deal with stress on the job and at home can lead to a more relaxed state that fosters sleep. You can take a class or a course to teach you what you need to know about limiting stress in your life.
Effective stress relief methods include:
- Meditation
- Relaxation techniques
- Deep breathing exercises
- Meditation with visualization
…and more.
If none of these help with your insomnia, it is time to try natural herbal remedies.
Herbal Remedies for Insomnia
Herbal remedies can offer safe, effective relief for your insomnia, with fewer risks of side effects compared with over-the-counter and prescription medications. However, as with all herbal remedies, each individual can react to them in different ways. The following are the most popular for insomnia:
Chamomile
Drink a cup of herbal chamomile tea before bed each night to get your body in the mood to sleep. This herb is not recommended for pregnant women, and should not be used in the autumn if you suffer from ragweed allergies, as it can make them worse.
Valerian
This is a natural sedative. However, don’t overuse, as it can lead to heart problems and possibly hallucinations, or have the opposite effect and serve as a stimulant.
Passionflower
This herb can help with insomnia because it is known to be a stress reliever.
Wild Lettuce
Wild lettuce has a calming effect upon the system, causing relaxation and also helping with digestion.
Hops
Hops, the main ingredient that flavors beer, can also be used to help relax and fall asleep.
Oats
Oats can help calm and soothe the body, to aid in a restful night’s sleep.
Other Minerals and Supplements
There are other natural remedies that you can also try to get your symptoms of insomnia under control:
Melatonin
Melatonin is a hormone secreted by the pineal gland that helps regulate the sleep cycle in the body. If you are not secreting enough melatonin, you can increase your levels with supplements.
l-Tryptophan
l-Tryptophan is an amino acid found naturally in the body. Most people in the US are familiar with it due to the Thanksgiving effect of feeling extremely sleepy after eating turkey. Drinking milk will have the same effect – just think of babies after they have had their bottle. The suggestion to have a glass of warm milk before bed if you have trouble falling asleep is a good one.
Minerals
Iron and magnesium can help with insomnia. Eat more leafy greens such as spinach, bananas, soy products such as tofu and soy milk, and brown rice.
Vitamins
Some people who have trouble sleeping have been found to be deficient in Vitamin B6. Good sources of vitamin B6 include brewer’s yeast, eggs, chicken, carrots, fish, peas, wheat germ, walnuts, bananas, and bell peppers. You need to replenish your B vitamins every day.
Over-the-Counter Sleep Aids
Many people who suffer from insomnia will reach for an over-the-counter sleep aid. A lot of these are antihistamines that will make you feel sleepy. Be sure to only take them before bed, though. And be careful if you take allergy and cold remedies often, as there could be a danger of overdose.
Prescription Drugs
There are a number of commonly prescribed sleeping pills which can help relieve insomnia. They should be taken with care, only before bed, only as needed, and in conjunction with good sleep hygiene.
There are two key aspects to insomnia. The first is falling asleep. The second is staying asleep. Some people have trouble with one or the other, while other insomnia sufferers will have trouble with both.
- Doxepin (brand name: Silenor) – Doxepin is approved for use in people who have trouble staying asleep. You should only take it if you can commit to 7 to 8 hours of sleep. It can take time to find the optimal dose for each person.
- Eszopiclone (Lunesta) – Eszopiclone helps you fall asleep quickly and stay asleep for 7 to 8 hours. It can cause sleepiness the following day. Start with a low dose to see how well you are able to function the next day.
- Ramelteon (Rozerem) – Ramelteon is different from other insomnia treatments because it targets the sleepwake cycle rather than depressing the central nervous system. It is prescribed for people who have difficulty falling asleep, and can be used long-term because it does not show any evidence of addiction.
- Zaleplon (Sonata) – Zaleplon is effective against insomnia but does not leave you feeling drowsy in the morning. The downside is you might wake during the night rather than sleep right through.
- Zolpidem (Ambien, Intermezzo) – Zolpidem will help you get to sleep, but you might not stay asleep. An extended release version of Ambien could help with this issue. Don’t take zolpidem unless you have the time to commit to at full night’s sleep of at least 7 or 8 hours.
- Zolpimist is a nasal spray containing zolpidem. It can be used for short-term relief of insomnia due to trouble falling asleep.
Benzodiazepines
This is the class name for older sleeping pills such as Halcion, Restoril and Xanax. They are effective, but stay in the system a long time, cause daytime sleepiness, and can be addictive.
Antidepressants
Some antidepressants are used to treat insomnia as well, but can cause dependence.
Insomnia can have a range of causes and can be primary or secondary, and acute, moderate or chronic. If it is associated with an underlying health condition, treating that condition could give effective relief from the insomnia.
We lead such busy and stressful lives, we might think we have no time for sleep, or have poor sleep habits that can prevent us from getting our eight hours of sleep each night. The body and mind need high-quality sleep in order to rest and rejuvenated themselves. A good night’s sleep is the cornerstone of peak health and wellness. Take charge of your health by making sure that you deal with any bouts of insomnia you suffer from in a prompt and safe manner.
Practice good sleep hygiene. Try natural remedies as needed. If they still don’t work, ask your doctor about safe, non-addictive medications for your insomnia.
Here’s to a good night’s sleep!
