The condition of shortening the sleep duration, which affects the general health status and quality of life of a person, is defined as insomnia or in other words, sleep disorder. Insomnia is a common type of sleep disorder, which causes the person to have difficulty falling asleep. Characterized by problems such as difficulty staying asleep, waking up earlier than necessary, and falling asleep again, insomnia causes the person to feel sleepy when they wake up.
What Is Sleep Insomnia?
Insomnia is a common sleep disorder that makes it difficult and prevents a person from falling asleep, causes them to constantly wake up while asleep, causes them to wake up much earlier in the morning than normal and cannot fall back asleep when they wake up.
Insomnia causes a person to wake up tired and unable to find energy during the day, causes problems with focusing and negatively affects their mood. A person who does not get regular and sufficient sleep becomes more unhappy, absent-minded and pessimistic and negatively affects the quality of life. It causes distraction, problems with focusing and memory problems, causing problems in daily life.
Insomnia is a problem that many people experience from time to time. This problem can last for days or weeks. If the insomnia problem continues for a month or longer, then a person should consult a doctor.
The definition of healthy and sufficient sleep varies from person to person, but adults should sleep for 6-8 hours to get enough sleep. This hour range increases or decreases in children and the elderly. Insomnia is a very common problem. This problem is seen in 50% of adults, and in 1 in 10 people with chronic insomnia. It is also more common in women than in men. This frequency is almost twice as much.
Types Of Insomnia
Insomnia is divided into different types depending on its duration and causes. The two most common types of insomnia are known as acute insomnia and chronic insomnia. Acute insomnia is caused by temporary causes, such as short-term stress or lifestyle changes, while chronic insomnia is usually caused by underlying physical or psychological problems that persist for a long time.
Acute Insomnia
Acute insomnia is usually a temporary type of sleep disorder that lasts for a short period of time. It can last from a few days to a few weeks and is usually caused by a stressful event, travel, illness or lifestyle changes. For example, a change of job, exam stress, experiencing a loss or anxiety before an important event can trigger acute insomnia.
Chronic Insomnia
Chronic insomnia is a sleep disorder that lasts for a long time and seriously affects a person’s quality of life. It occurs at least three nights a week and lasts for at least three months. Chronic insomnia is usually caused by a combination of factors. Underlying health conditions such as depression, anxiety disorder, chronic pain, hormonal changes, or neurological disorders may contribute to this type of insomnia.
What Are The Symptoms Of Insomnia?
Some of the symptoms seen in the presence of insomnia, one of the types of sleep disorders, can be listed as follows:
- Difficulty falling asleep,
- Waking up earlier than expected,
- Not feeling refreshed after sleeping,
- Being angry and aggressive,
- Feeling tired and weak during the day,
- Difficulty in coordination and concentration,
- Having difficulty remembering events,
- Being sleepy during the day,
- Worrying about sleep,
- Increase in the number of errors and accidents,
- Hyperactivity,
- Mood disorders,
- Anxiety and depression.
Causes Of Insomnia
Insomnia can be seen as insomnia alone, without being associated with another health problem, or it can occur due to many diseases such as asthma, arthritis, depression, heartburn, and cancer. In addition, medications and alcohol consumption can also cause insomnia.
However, insomnia is mostly caused by events, stress, and habits that disrupt sleep patterns. Some of the common factors that lead to chronic insomnia can be listed as follows:
- Health Problems
Many conditions can cause insomnia, including chronic pain, heart disease, asthma, diabetes, gastroesophageal reflux, hyperthyroidism, Parkinson’s and Alzheimer’s. Restless legs syndrome can also prevent a person from falling asleep.
- Sleep Disorders
Some disorders such as sleep apnea, which can cause a person to stop breathing for a certain period of time during sleep, can lead to insomnia.
- Psychological Diseases
Like many types of psychological diseases that cause anxiety disorders, depression alone can also cause insomnia.
- Stress
Problems and worries encountered at work, school or family life can cause a person’s mind to remain active at night. In addition, traumatic events such as death, injury, divorce or being laid off can also increase a person’s stress level. All of these stress-related factors can lead to insomnia.
- Travel
Especially during intercontinental travel, conditions such as jet lag disrupt the circadian rhythms that regulate a person’s sleep and wakefulness. This disruption of the body clock can lead to insomnia. Working in shifts that change at short intervals can also cause insomnia.
- Lack of Sleep Pattern
Going to bed and waking up at irregular hours disrupts a person’s sleep pattern. Being active before bed, watching TV, spending time on the phone and playing video games also disrupt sleep patterns. A person should avoid these types of factors before going to bed and avoid such activities in the bedroom.
- Poor Nutrition
Eating late at night not only disrupts a person’s general health but also their sleep patterns. Oily, spicy and heavy meals eaten close to bedtime can cause heartburn and reflux, making it difficult for a person to fall asleep. It can also cause waking up at night.
- Drug Use
As a side effect of some drugs used, a person may develop insomnia. Many drugs such as antidepressants, blood pressure, asthma drugs and some types of painkillers can cause insomnia. In such cases, a person should consult a doctor before stopping the use of the drug.
- Alcohol, Cigarettes and Caffeine Use
Consuming tea, coffee and carbonated drinks close to bedtime can cause a person to have trouble falling asleep. Nicotine, another stimulant, can also cause a person to have trouble sleeping. Alcohol consumption can also prevent a person from sleeping deeply and cause the person to wake up throughout the night.
Don’t let insomnia disrupt your life
How Is Insomnia Diagnosed?
After a person with insomnia sees a doctor, the doctor takes the patient’s medical history and performs a physical examination. The person’s habits that cause sleep problems are questioned. A questionnaire, also known as an insomnia test, may be requested to be filled out. In some cases, a sleep diary may be requested for a few weeks.
In cases deemed necessary by the doctor, laboratory tests and hospitalization in a sleep center may be required. The person is monitored visually and vocally at the sleep center for one night. In addition, the person’s breathing, pulse, eye movements, body movements and brain waves are examined. In the light of the findings obtained, the person is diagnosed with insomnia.
Insomnia Treatment
In the treatment of insomnia, an approach is adopted that is directed at the cause of the person’s sleep problems. Treatment is based on improving sleep habits, changing negative thought patterns, and supporting medical interventions if necessary. Usually, methods such as cognitive behavioral therapy, medication, and lifestyle changes are applied together.
1. Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy (CBT), is one of the first-choice methods for treating chronic insomnia. This therapy focuses on regulating sleep habits by addressing false beliefs and negative thoughts about sleep. CBT aims to optimize the time a person spends in bed, reduce anxiety about sleep, and provide mental relaxation.
The main techniques used in CBT include sleep restriction, stimulus control, and relaxation techniques. Sleep restriction aims to improve sleep quality by regulating sleep duration. Stimulus control involves limiting time spent in bed to sleep and rest.
On the other hand, relaxation techniques reduce stress by using methods including meditation, deep breathing, and muscle relaxation exercises to help you fall asleep. CBT is an effective and side-effect-free treatment method that provides long-term results.
2. Drug Therapy
Medication is an option for short-term insomnia symptoms. Doctors usually prescribe medications that help you fall asleep or stay asleep. These medications include benzodiazepines, nonbenzodiazepine hypnotics, and melatonin supplements.
Melatonin supplements may be particularly effective in sleep-wake cycle disorders. Low-dose antidepressants can be used in cases of insomnia related to depression or anxiety.
However, drug therapy is usually recommended as a temporary solution. Since long-term use can increase the risk of addiction and side effects, a person should use medicine under the supervision of a doctor.
3. Lifestyle Changes
Improving sleep hygiene and developing healthy habits is one of the most important steps in treating insomnia. Creating a regular sleep-wake schedule improves sleep quality by regulating the biological clock. Limiting electronic device use before sleep reduces the negative effects of blue light on melatonin production. A person can try the following methods to relieve insomnia symptoms:
- Establishing regular sleep times: Going to bed and waking up at the same time every day helps regulate the biological clock.
- Limiting the use of electronic devices: A person should avoid exposure to blue light from devices such as phones, computers or televisions before sleep.
- Reducing caffeine and nicotine consumption: A person should avoid these types of stimulants, especially in the evening.
- Providing a comfortable sleep environment: It is important to create a quiet, dark and cool sleep environment.
- Increase physical activity: Regular exercise can improve nighttime sleep, but be careful not to exercise right before bed.
Insomnia And Quality Of Life
Insomnia is a condition that seriously affects not only sleep patterns but also a person’s overall quality of life. Insomnia leads to physical and mental fatigue, reducing daily functionality. It can also cause more serious health problems in the long run if you don’t treat it.
Effects On Daily Life
Insomnia negatively affects individuals’ energy, productivity and ability to focus during the day. People who do not get enough rest often wake up tired in the morning and feel sluggish throughout the day. This reduces work performance and makes learning and decision-making processes difficult. Lack of attention and loss of concentration can pose serious risks, especially for people working in dangerous jobs.
Sleep deprivation can also affect mood, leading to emotional problems such as anxiety, irritability and depression. Social interactions can be difficult and people can become more vulnerable to the challenges of daily life. A body that cannot rest physically can cause the immune system to weaken and resistance to diseases to decrease.
Long Term Results
Chronic insomnia can lead to more serious health problems in the long term. Lack of sleep is a major risk factor for the development of chronic diseases such as heart disease, diabetes, hypertension and obesity. When the body’s repair process is disrupted during sleep, inflammation can increase, further weakening the immune system.
In addition, insomnia can negatively affect brain health. Long-term sleeplessness can lead to memory problems, learning difficulties and neurological disorders.
It is thought to be linked to neurodegenerative diseases such as Alzheimer’s disease. In terms of mental health, the likelihood of developing psychological disorders such as depression and anxiety increases.
Frequently Asked Questions About Insomnia
What Does Insomnia Mean?
Insomnia is a sleep disorder that occurs in the form of not being able to fall asleep or not being able to maintain sleep. The person has difficulty in daily life because they do not feel rested. Stress, irregular lifestyle or psychological reasons can lead to insomnia.
How to Treat Insomnia?
For insomnia treatment, it is important to pay attention to sleep patterns and avoid stress. Relaxation techniques and cognitive behavioral therapy are effective methods. In advanced cases, drug therapy can be applied under the supervision of a doctor.
What Are The Symptoms Of Chronic Insomnia?
Chronic insomnia is characterized by persistent difficulty falling asleep and staying asleep. Waking up tired in the morning, lack of attention during the day, and low energy are common. If these symptoms persist for weeks, chronic insomnia may be suspected.
How Do I Know If I Have Insomnia?
If you feel tired and sluggish during the day despite getting enough sleep at night, you may be experiencing insomnia. Struggling to fall asleep for a long time or waking up frequently during the night are signs of this condition. If you have problems such as loss of concentration and energy in your daily life, it is recommended that you see a specialist.
How Many Hours Does Insomnia Sleep?
Insomnia patients can usually sleep for around 3-5 hours. However, this duration can vary from person to person and is not restful. Insufficient and poor quality sleep negatively affects daily life.
At What Age Does Insomnia Start?
Insomnia can begin at any age, but is more common in young adulthood. Although rare in childhood and teenage, it can occur with stress and environmental factors. It becomes more common in older ages due to biological changes.
How to Cure Insomnia?
Paying attention to sleep hygiene and establishing a regular sleep routine can improve insomnia. Stress management and relaxation techniques such as meditation are useful in this process. If necessary, you can apply psychotherapy or medication under the supervision of a specialist.
