Most people have experienced insomnia at some point in their lives, but it’s usually only temporary. However, for some people, it can be a constant problem.
Suffering from lack of sleep can keep you from functioning your best and lower your quality of life. Fortunately, there are ways to beat insomnia and restore restful sleep.
Keep reading to learn about 5 signs you have insomnia and what you can do about it.
What is Insomnia?
Insomnia is a sleep disorder that occurs when you don’t sleep as well as you should. With insomnia, you may have difficulty falling or staying asleep.
You may also struggle to get enough sleep each night.
What are the Different Types of Insomnia?
Insomnia can be classified into the following:
Duration
Acute (short term)
Acute insomnia can last anywhere from a few days to a few weeks.
Chronic (long-term)
Chronic insomnia is insomnia disorder. Insomnia is considered chronic if it lasts for at least three nights or more a week for three or more months.
Cause
Primary Insomnia
Primary insomnia means your sleep issues don’t coexist with other health conditions.
Secondary Insomnia
In secondary insomnia, your sleep problems are linked to a mental health or medical condition like sleep apnea, acid reflux, depression, asthma, or arthritis.
What Causes Insomnia?
Many factors could lead to insomnia or contribute to it, including:
Significant Changes in Your Life
You may find sleeping more challenging due to temporary changes, such as traveling between time zones or in an unfamiliar environment. Long-term changes, such as relocating to a different state, may also prevent you from sleeping well.
Life Circumstances
Daily stressors like money issues, relationships, family, or jobs can keep you from sleeping well. While these and other challenging or stressful life situations may not necessarily cause insomnia, they can contribute to it.
Bedtime Habits and Routine
Your routine and habits before sleeping tend to affect how well you sleep. They can include:
- Exercising before bedtime
- An irregular sleep schedule
- A room that’s too cold or too hot
- Using your phone or watching TV in bed
- Loud noises and very bright lighting in the bedroom
Sleep Apnea
Insomnia and sleep apnea are two different sleep disorders. However, they have close links to each other.
If you have one, there’s a 50 to 60 percent possibility that you have the other, too. Comorbid insomnia and obstructive sleep apnea (COMISA) are the terms for having both sleep disorders.
The two are connected in various ways. For instance, sleep apnea is a disorder that causes you to stop breathing multiple times throughout the night.
Your brain may inhibit your ability to fall asleep to avoid experiencing pauses in breathing or apneas while sleeping as it considers them life-threatening. Your ENT specialist at Southern Indiana ENT may order a sleep study to help diagnose sleep apnea.
What are the Signs of Insomnia?
You may have insomnia if you experience any of these symptoms:
Trouble Falling Asleep
Are you wondering why you can’t sleep? As much as you may want to get some sleep, your body might not let you.
Difficulty falling asleep is a common sign of acute or chronic insomnia. You may find yourself tossing and turning in bed, constantly changing positions, looking for the right spot for the better part of the night.
Finding it challenging to fall asleep can be incredibly frustrating and impact your ability to get adequate rest.
Difficulty Staying Asleep
Some people fall asleep quickly at bedtime, only to wake up in the middle of the night. Having one or two episodes is not uncommon.
However, if you find it challenging to stay asleep more often than not, this could be a sign that you have insomnia. An interrupted night of sleep can prevent you from getting enough rest to keep you healthy and refreshed.
Poor Concentration
Concentration is essential in everyday life. Poor concentration can affect decision-making, safety, work performance, and more.
Sleep deprivation makes concentrating harder, leading to less focus and alertness. When you’re sleep deprived, your sleep is of poor quality, or you’re not getting sufficient sleep.
Insomnia could be why you keep losing things, need help remembering recent events, have trouble thinking clearly, or make careless mistakes.
Daytime Sleepiness
Excessive drowsiness is feeling more sleepy than usual in the daytime. As a result, you may nod off at odd times, even when you don’t intend to, like in the middle of a conversation or while eating.
One common cause of daytime sleepiness is insomnia.
Feeling Tired During the Day
It’s early in the day, and you can’t shake off that tired feeling. What’s more, it’s not the first time.
If your energy levels are constantly low, your productivity has tanked, and you lack motivation, you may not be getting adequate sleep due to insomnia.
How is Insomnia Treated?
If you’re experiencing persistent sleep problems, it’s time to see an ENT specialist. They’ll determine the underlying issue and provide treatment to address the root cause of your insomnia.
Some of the practical solutions and treatment options for insomnia can include:
Sleep Hygiene Training
During your visit, you may review your sleep hygiene with your ENT specialist at Southern Indiana ENT. If there’s an issue, they’ll help you change your routine and some habits to alleviate insomnia.
Your ENT specialist may recommend simple changes to promote good hygiene and restful, healthy sleep, including:
- Limit or avoid napping
- Reduce caffeine intake
- Sleep at the same time daily
- Avoid large meals close to bedtime
- Wake up at the same time every day
- Use your bed for sleep and intimacy only
- Turn off all your devices before sleeping
- Take prescribed medications as directed
- Exercise each day, if possible, in the morning
- Keep your room dark enough to encourage sleep
- Maintain comfortable temperatures in your room
CPAP and CBT Treatments
If you’re diagnosed with COMISA, treatment may include a form of cognitive behavioral therapy (CBT) for insomnia known as CBT-1 and continuous positive airway pressure (CPAP) for sleep apnea. CPAP is usually the first line of treatment for apnea and can effectively alleviate sleep apnea symptoms.
Take Control of Your Sleep
You don’t have to continue struggling with sleepless nights. At Southern Indiana ENT, we offer effective treatment plans for sleep disorders, including insomnia and sleep apnea.
Do you have signs of insomnia? To find long-term relief, schedule your appointment today at Southern Indiana ENT at one of our convenient locations in Columbus, Seymour, Franklin, and Greenwood, IN!