Insomnia

Overview

Insomnia is a common sleep disorder that can make it difficult to fall asleep or stay asleep. It can also cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can drain your energy level and affect your mood. It also can affect your health, work performance, and quality of life.

Types of Insomnia

1. Acute Insomnia: Short-term insomnia that can last for days or weeks.
2. Chronic Insomnia: Long-term insomnia that lasts for three months or more.
3. Primary Insomnia: Insomnia that is not caused by another medical condition.
4. Secondary Insomnia: Insomnia that is caused by another medical condition or medication.

Causes of Insomnia

• Stress
• Anxiety
• Depression
• Trauma
• Medications
• Caffeine
• Nicotine
• Hormonal changes
• Sleep disorders
• Environmental factors

Risk Factors of Insomnia

• Age
• Sex
• Family history
• Medical conditions
• Medications
• Lifestyle factors (e.g., irregular sleep schedule, working night shifts).

Symptoms of Insomnia

Preventions of Insomnia

1. Establish a Regular Sleep Schedule: Establishing a regular sleep schedule can help improve sleep quality.
2. Create a Sleep-Conducive Environment: Creating a sleep-conducive environment by making sure the bedroom is dark, quiet, and cool can help improve sleep quality.
3. Avoid Stimulating Activities Before Bedtime: Avoiding stimulating activities such as exercise or watching TV before bedtime can help improve sleep quality.
4. Get Regular Exercise: Getting regular exercise can help improve sleep quality by reducing stress and anxiety.
5. Avoid Caffeine and Nicotine: Avoiding caffeine and nicotine in the hours leading up to bedtime can help improve sleep quality.

Diagnosis of Insomnia

1. Medical History: A medical history will be taken to identify any underlying medical conditions that may be contributing to insomnia.
2. Physical Examination: A physical examination will be performed to rule out any underlying medical conditions that may be contributing to insomnia.
3. Sleep Diary: A sleep diary will be kept to track sleep patterns and identify any patterns or triggers that may be contributing to insomnia.
4. Polysomnography (PSG): PSG may be used to monitor brain activity during sleep to rule out other sleep disorders.

Evaluation of Insomnia

1. Sleep Quality Assessment: Sleep quality will be assessed using a standardized questionnaire such as the Pittsburgh Sleep Quality Index (PSQI).
2. Sleep Pattern Assessment: Sleep patterns will be assessed using a standardized questionnaire such as the Sleep Patterns Assessment Questionnaire (SPAQ).
3. Mood Disturbance Assessment: Mood disturbances will be assessed using standardized questionnaires such as the Beck Depression Inventory (BDI) and the Generalized Anxiety Disorder (GAD) scale.

Treatment for Insomnia

1. Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a non-pharmacological treatment that helps individuals change their thoughts and behaviors related to sleep.
2. Sleep Hygiene Education: Sleep hygiene education involves teaching individuals how to create a sleep-conducive environment and establish a regular sleep schedule.
3. Relaxation Techniques: Relaxation techniques such as progressive muscle relaxation and mindfulness meditation can help individuals relax and fall asleep more easily.
4. Melatonin Supplements: Melatonin supplements may be used in conjunction with other treatments or on their own to help individuals fall asleep faster.

When to seek medical attention ?

1. Difficulty Sleeping More Than 3 Nights Per Week: If you have difficulty sleeping more than 3 nights per week, you should see a doctor.
2. Sleepiness During the Day: If you experience excessive daytime sleepiness or fatigue, you should see a doctor.
3. Mood Disturbances or Cognitive Impairment: If you experience mood disturbances or cognitive impairment due to insomnia, you should see a doctor.