Two Types Of Insomnia
Technically, there are two types of insomnia: Acute and chronic.
Experts on sleep tend to say that insomnia is the perception of sleeping poorly, associated by a daytime consequence, and that it should last for at least three months to be considered a chronic problem, Dr. Victor said.
Most people who complain of insomnia say they cant fall or stay asleep and feel lousy the following day, he added.
Chronic insomnia also occurs at least three nights per week. It can be caused by changes in ones environment, unhealthy sleep habits, clinical disorders or certain medications.
How Long Does Pregnancy Insomnia Last
Since its possible to experience insomnia and disrupted sleep at any point during pregnancy, you may be faced with a loss of shut-eye for weeks and months with no real end point in sight. But rather than letting this sleep disorder weigh on you, check in with your doctor at your next prenatal appointment for some help and guidance.
How Long Does Melatoninlast For Sleep
Disclaimer: This article is for informational purposes only and should not be taken as medical advice.
Weve all had restless nights. Whether tossing and turning is a nightly occurrence or this is the first time youre up counting sheep, youve likely heard of the popular sleep aid melatonin. But what is melatonin, and how long does melatonin last for sleep?
Melatonin is a naturally occurring hormone that can help promote sleepiness, so you fall asleep fast. Many people have turned to melatonin supplements, which are available over the counter, to help them catch some zzzs in a pinch.
Before using melatonin, its essential to understand the potential impacts it can have on your health. Keep reading to learn everything you need to know about using melatonin for sleep.
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Insomnia: How New Moms Can Cope
The babys finally sleeping through the night, but now you cant drift off. How long does momsomnia last?
Tick-tock. While my baby was snoozing soundly, Id lie awake at night. Crushing exhaustion permeated every inch of my body, yet Id be unable to fall asleep. It was torture. I dubbed it momsomnia, and it plagued me on and off for months. Id been a prize sleeper pre-baby, crashing easily anytime. The momsomnia began suddenly when my then-nine-month-old daughter, Annabel, started sleeping for a miraculous eightif not 10 to 12hours continuously. At last, I could catch up on my zzzs, I thought. But it was not to be. Id wake in the wee hours of the morning, and to-do lists and scenes from the day ran through my mind. I was hyper-alert to every whimper and rustle Annabel made. As a new parent, I knew Id signed up for sleep deprivation, but I didnt know itd be due to my own inability to turn off my brain. Id obsess about not sleeping, then Id worry about all the things I had to do the next day, and how I would get them done on no sleep.
Polets momsomnia lasted about a year with each of her kids, slowly subsiding, without medication, as her confidence as a parent grew. What it comes down to is that I like to be in control, she says. With a newborn, I had no control.
A version of this article appeared in our September 2013 issue with the headline Wide awake, pp.82.
Dont Sleep On These Insomnia Symptoms
If youre having a night when youre nervous, angry, upset or stressed, sleep may not come easily. You may notice that you lie awake in bed for a while or wake up periodically throughout the night.
A lack of sleep has significant effects on your daily life, too. It can make you more irritable, less coordinated and more anxious. Plus, it can put you at a greater risk for accidents and injuries.
If you notice that youre having trouble sleeping, dont write it off, said Michael C. Marino, D.O., medical director of Geisinger Sleep Labs. Sleep deprivation can cause a sleep debt that only gets worse with each passing day. This can increase your risk for heart disease and diabetes, so its important to talk to your doctor if you have consistent sleep problems.
Is it insomnia?Insomnia is the inability to fall and stay asleep, even when you should otherwise be able to do so. Its estimated that between 30 and 40 percent of Americans suffer from insomnia each year. Insomnia can either be chronic or acute, depending on its duration and frequency. It can cause fatigue, mood disturbances, low energy levels and difficulty concentrating.
Ways to get rid of insomniaFor most people, the best ways to beat insomnia are to decrease caffeine intake, stop drinking alcohol, reduce stress levels, get new bedding and limit the use of electronics before bed.
Dr. Michael Marino, DO, is a sleep medicine specialist in Bloomsburg. To schedule an appointment, please call 800-275-6401.
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How A Pharmacist Can Help With Insomnia
You can buy tablets or liquids from a pharmacy that may help you sleep better.
Some contain natural ingredients while others, like Nytol, are an antihistamine.
They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for any longer.
Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.
Check with your doctor before taking anything for your sleep problems.
Challenging The Worries And Thoughts That Fuel Insomnia
Its also helpful to challenge the negative attitudes about sleep and your insomnia problem that youve developed over time. The key is to recognize self-defeating thoughts and replace them with more realistic ones.
|Challenging self-defeating thoughts that fuel insomnia|
|Self-defeating thought:||Sleep-promoting comeback:|
|Unrealistic expectations: I should be able to sleep well every night like a normal person. I shouldnt have a problem!||Lots of people struggle with sleep from time to time. I will be able to sleep with the right techniques.|
|Exaggeration: Its the same every single night, another night of sleepless misery.||Not every night is the same. Some nights I do sleep better than others.|
|Catastrophizing: If I dont get some sleep, Ill tank my presentation and jeopardize my job.||I can get through the presentation even if Im tired. I can still rest and relax tonight, even if I cant sleep.|
|Hopelessness: Im never going to be able to sleep well. Its out of my control.||Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it.|
|Fortune telling: Its going to take me at least an hour to get to sleep tonight. I just know it.||I dont know what will happen tonight. Maybe Ill get to sleep quickly if I use the strategies Ive learned.|
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How Does Insomnia Affect Women’s Health
Insomnia can cause you to feel tired, anxious, or irritable in the short term. Over time, lack of sleep may increase your risk for more serious problems, including:
- Health problems, including diabetes and high blood pressure,
- Increased risk for falls, especially in older women
Women who have long-term insomnia may be more at risk than men with long-term insomnia for mood problems, heart disease and stroke, and obesity.
Treatment With A History Of Drug Addiction
If you have a history of drug addiction, treating insomnia with medication may not be the safest choice, as prescription drug abuse is a concern. Prescription sleep aids can be habit-forming, so the risk of misuse is possible. Both physical and psychological dependence have developed in individuals following prescription sleep aid use.
Instead, your healthcare provide may recommend focusing on therapy and/or lifestyle changes to improve your sleep patterns. Many complementary health approaches, such as mind and body practices, herbs, and dietary supplements, have been identified by the National Center for Complementary and Integrative Health as useful for treating insomnia.
- Mind and body practices identified by NCCIH include relaxation techniques, mindfulness-based stress reduction, yoga, hypnotherapy, massage therapy, and acupuncture.
- Dietary supplements that include melatonin and/or L-tryptophan have been shown to help people fall asleep faster, sleep longer, and sleep better.
- Herbs, such as chamomile, kava, valerian, lemon balm, and passionflower, are said to have sedative properties that encourage sleep, though little clinical research has been done to support these claims.
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Transient Vs Chronic Insomnia
Have you been having trouble sleeping at night? Do you seem to toss and turn and never quite get to sleep? Do you wake up several times during the night? If you answered yes to these, and its been going on for several weeks, you may have insomnia. Most people know that it is a condition involving difficulty sleeping, but they do not know much else. There are actually two types of insomnia transient and chronic.
Relieving Anxiety That Keeps You From Falling Or Staying Asleep
If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing elseespecially not frustration and anxiety.
Use the bedroom only for sleeping and sex. With many of us working from home now, it can be difficult to avoid, but if possible dont work, use your computer, or watch TV in your bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that its time to nod off when you get into bed.
Move bedroom clocks out of view. Anxiously watching the minutes tick by when you cant sleepknowing that youre going to be exhausted when the alarm goes offis a surefire recipe for insomnia. You can use an alarm, but make sure you cant see the time when youre in bed.
Get out of bed when you cant sleep. Dont try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating, or taking a bath. When youre sleepy, go back to bed.
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Cut Your Caffeine Intake In Half
Smokers metabolize caffeine much faster than non-smokers. As a result, smokers need to ingest more caffeine to get the same effects as nonsmokers.
If you quit smoking without reducing your caffeine intake, your body will quickly become over-caffeinated, which can cause you to feel jittery and irritable. While you don’t need to cut caffeine out completely, you may not be able to drink as much as you did as a smoker.
Start by cutting your caffeine consumption by at least 50%. This should provide you with the right amount of caffeine without feeling the symptoms of caffeine withdrawal or being over-caffeinated.
Gradually reduce your caffeine intake instead of going “cold turkey.” Quitting caffeine completely can lead to uncomfortable withdrawal symptoms.
How To Improve Sleep On Keto
When starting a ketogenic diet, it’s not uncommon to be suffering from a bit of keto insomnia. I’ve been there, and it wasn’t fun at all.
After doing a bit of research, this is what I’ve been able to gather.
What causes insomnia on keto? A ketogenic diet mimics the metabolic effects of fasting. During fasting, the brain is tricked into thpinking that food has suddenly become scarce and ramps your body into overdrive to allow you to hunt and find food.
In this article, I will explain the mechanisms behind why keto might be keeping you up at night, a.k.a giving you keto insomnia. Not only will you learn why you may be having sleep troubles on keto, but how long it may last, what you can do in the meantime, and strategies to get back to sleeping like a baby.
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How Common Is Acute Insomnia
In modern times, it seems to be nearly impossible to find one person who does not have at least some type of sleep problem. Researchers from Northumbria University in the UK confirmed that many people are indeed having sleeping issues, and many are experiencing acute insomnia.
In fact, around one third of UK inhabitants experience acute insomnia every year, according to a university news release. This study claims to be the first of its kind to determine prevalence and incidence rates of acute insomnia. The findings revealed that acute insomnia was widespread, with almost nine per cent of the U.S. sample and eight percent of the UK sample suffering episodes of acute insomnia during the study period, according to the new release. For the first time, the results also indicate the rate of transition from acute to chronic insomnia , although this figure is higher if it is not the first episode of insomnia.
The study abstract stated that 2,861 subjects were from the United States, and 1,095 were from the United Kingdom. Acute insomnia is considered to be sleep issues that last at maximum 3 months, compared to chronic insomnia that lasts more than 3 months, according to the study.
Other experts have additional information regarding acute and chronic insomnia. Janet Kennedy, a clinical psychologist who specializes in insomnia treatment, said in an email that she considers insomnia to be acute when it lasts less than a month and chronic when it lasts more than a month.
What Causes Pregnancy Insomnia
Like many annoying pregnancy-related symptoms, insomnia can be pinned, in part, to hormonal changes. But along with this usual suspect there are also a whole host of different factors that may conspire to keep you awake at night, including:
- Frequent trips to the bathroom
- Pregnancy heartburn, constipation or morning sickness
- Aches and pains, including headache, round ligament pain or tender breasts
- Leg cramps and restless leg syndrome
- Vivid or disturbing dreams
- A hopped-up metabolism that keeps the heat on even when it’s off
- Difficulty getting comfortable with your growing belly
- Kicking, flipping and rolling from your active baby on board
- Pre-birth anxiety and worries
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What Should I Ask My Healthcare Provider About Insomnia
If you have insomnia, you may want to ask your healthcare provider:
- Am I taking any medications keeping me awake?
- What changes can I make to sleep better?
- How does cognitive behavioral therapy improve sleep?
- How do I find a therapist?
- Could I have other sleep disorders like sleep apnea?
If you’re suffering from insomnia, don’t hesitate to reach out to your healthcare provider for help. They may offer tips for managing issues that interfere with your sleep. Many people with insomnia rest better after changing their diet, lifestyle and nighttime routines. Or they may also recommend medications or cognitive behavioral therapy.
Last reviewed by a Cleveland Clinic medical professional on 10/15/2020.
What Are The Risk Factors For Insomnia
Insomnia occurs more often in women than in men. Pregnancy and hormonal shifts can disturb sleep. Other hormonal changes, such as premenstrual syndrome or menopause, can also can affect sleep. Insomnia becomes more common over the age of 60. Older people may be less likely to sleep soundly because of bodily changes related to aging and because they may have medical conditions or take medications that disturb sleep.
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Factors Affecting How Long Melatonin Lasts
But how long does melatonin last in your system? Melatonin typically stays in your system for around four to eight hours, but this range largely depends on external factors, including:
- Age: Your metabolism slows as you age, meaning the rate at which your body can metabolize the melatonin also slows. The older you are, the longer it may take for melatonin to wear off.
- Caffeine: Research has shown that caffeine can modify melatonin production to counteract the effectiveness of the supplement.
- Light exposure: Exposure to bright light, especially the blue light emitted from technology, can send signals to your brain that its daytime, making it harder for the melatonin to take effect.
- Body size: Factors like your height and weight impact how you absorb melatonin and how it affects you.
- Tobacco use: In animal studies, nicotine has been shown to inhibit melatonins effectiveness in the body.
- Other medications: Additional medications like blood thinners, immunosuppressants, and stimulants may counteract the effectiveness of melatonin.
How Is Insomnia Managed Or Treated
Short-term insomnia often gets better on its own. For chronic insomnia, your healthcare provider may recommend:
- Cognitive Behavioral Therapy for Insomnia: Therapy : CBT-I is a brief, structured intervention for insomnia that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, CBT-I helps you overcome the underlying causes of your sleep problems.
- Medications: Behavior and lifestyle changes can best help you improve your sleep over the long term. In some cases, though, taking sleeping pills for a short time can help you sleep. Doctors recommend taking sleep medicines only now and then or only for a short time. They are not the first choice for treating chronic insomnia.
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What Otc Or Prescription Medications Treat And Cure Insomnia
There are numerous prescription medications to treat insomnia. Generally, it is advised that they should not be used as the only therapy and that treatment is more successful if combined with non-medical therapies. In a study, it was noted that when sedatives were combined with behavioral therapy, more patients were likely to wean off the sedatives than if sedatives were used alone. The most commonly used sleeping pills are listed in the following sections including over-the-counter medications and natural sleep aids.
Prescription Sleep Aids
- Antihistamines with sedative properties have also been used in treating insomnia as they may induce drowsiness, but they do not improve sleep and should not be used to treat chronic insomnia.
- Melatonin: Melatonin is secreted by the pineal gland, a pea-sized structure at the center of the brain. Melatonin is produced during the dark hours of the day-night cycle . Melatonin levels in the body are low during daylight hours. The pineal gland responds to darkness by increasing melatonin levels in the body. This process is thought to be integral to maintaining circadian rhythm. At night, melatonin is produced to help your body regulate your sleep-wake cycles. The amount of melatonin produced by your body seems to decrease as you get older. Melatonin supplements may be beneficial in older patients who have difficulty staying asleep.