Insomnia is the most widespread sleep disorder in the U.S., affecting roughly one-third of the population. It makes falling or staying asleep a challenge. For some, it’s a temporary issue lasting just a few days or weeks, but for others, it becomes a long-term problem.
Though anyone can experience insomnia, your chances are higher if you’re female, older, or have other chronic health conditions. Short-term insomnia can hurt your memory and focus. If it persists without treatment, it might lead to serious health issues like heart disease, high blood pressure, and depression. Treatment often involves lifestyle adjustments, cognitive behavioral therapy, or medication.
There are two main types of insomnia. If you have it, you might notice difficulties falling or staying asleep at least three nights a week. Stress, changes in your routine or surroundings, using electronic devices in bed, or consuming caffeine late in the day can all contribute to insomnia. Chronic conditions like asthma might also disrupt sleep.
Certain factors make insomnia more likely, and if you suspect you have it, your healthcare provider will review your medical history and sleep habits. Keeping a sleep journal for a week or two can be helpful. Note when you sleep, wake up, nap, your alertness during the day, and when you consume caffeine or alcohol and exercise.
Your healthcare provider might also do a physical exam to see if other medical issues affect your sleep. Treatment for insomnia aims to make falling and staying asleep easier, often through:
1. Adopting healthier sleep and lifestyle habits, such as:
– Consistent sleep schedules
– A bedtime routine
– Avoiding screens before bed
– Reducing caffeine intake
2. Cognitive behavioral therapy for insomnia (CBT-I), a six- to eight-week program led by a doctor, nurse, or therapist, which includes relaxation techniques and helps you reframe negative thoughts about sleep.
3. Prescription medications and over-the-counter sleep aids. However, speak with your doctor before trying OTC options, as they may not be safe for everyone.
While some risk factors, like age or gender, aren’t changeable, healthy habits can make sleep more achievable. Managing stress with techniques such as meditation can also help you unwind before bed.
Ignoring short-term insomnia can lead to chronic issues, but taking action quickly can help manage it. CBT-I is effective for many with chronic insomnia, with about 70% to 80% seeing improvement. Even if insomnia subsides, adhering to good sleep habits is crucial to prevent its return.
