You Cant Fall Asleep Because You Worry About Not Being Able To Fall Asleep
Everyone knows this. You have to wake up at a certain time tomorrow. However, you cant fall asleep because you keep thinking about it. And because you keep thinking about it, you cant fall asleep. The longer you stay awake, the worse it gets. Thats a typical sign of insomnia and every insomniac can relate to this.
Although this is a common problem, especially if you have an important appointment or exam the next day, insomniacs suffer from this issue regularly. Even when you need to go to work , you cant fall asleep because you keep thinking about it. Then, you begin to panic about not being able to fall asleep and being tired at work all day and as a result, the panicking prevents you from actually falling asleep. Its an infinite circle.
Will You Ever Sleep Again Transient Acute And Chronic Insomnias
Most of the time when we talk about our insomnia we talk about its duration, going on about another sleepless night. Insomnia doesnt last for any specific length of time, and it may come and go or visit you just once in a lifetime. The length of your insomnia can be transient, acute or chronic and you might experience any or all of these types throughout your life. Transient insomnia is a sleep disturbance that lasts only a few days at a time. An upcoming deadline at work or school may keep you awake for a few nights prior; this is a classic example of transient insomnia. Acute insomnia is another short-term type of the sleep disorder, but instead of losing sleep over the course of a few nights during this manifestation, a person could have bouts of sleepless nights over the course of three weeks at a time.
And then there are those who seem like they never sleep; when you arent able to sleep for more than six hours a night on at least three nights a week for at least 30 days, you have chronic thats long-term insomnia. About a quarter of all chronic insomniacs are diagnosed with primary insomnia.
Insomnia that lasts longer than a just a few nights may need more powerful treatment, in addition to making lifestyle and bedtime habit changes.
Dietary Supplements For Insomnia
There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins youre taking. For more information, talk to your doctor or pharmacist.
You May Like: Can Iron Supplements Cause Insomnia
Can Melatonin Help Me Sleep
Your body produces a hormone called melatonin that promotes sleep. Some people take melatonin supplements as a sleep aid. But theres no proof that these supplements work. Because the U.S. Food and Drug Administration doesnt regulate supplements the same as medications, you should talk to your healthcare provider before taking one.
Risk Factors Of Insomnia
We all have sleepless nights. But for some of us, that could mean an occasional night without a whole nights rest. Some experts claim that;Insomnia affects women more than men and older people more than younger ones. Young and middle-aged African Americans also have a higher risk.
Irregular schedule of daily activities: Maybe, you have a non-traditional sleep-wake schedule. When your schedule is erratic, sleep and wake-up times vary from day today. It would be best to be most rested when things matter most, but you dont always have a regular schedule. You travel a lot and work different shifts at your job.
Daily life with too many stress levels: Stress can play an essential role in disrupted sleep. Is stress a cause of insomnia? Yes. Also, identifying stress as a cause in your situation can help you target the missing piece in getting to sleep and staying asleep. This means you cant sleep. You spend every night tossing and turning, staring at your ceiling, watching the numbers on the clock change. You feel tired and irritable during the day.
Physical health problems, mental health problems, or both: If you have pain, stress, anxiety, or other conditions, all of these make it difficult to get restful sleep. However, there are ways to combat these problems and find peace at night. Mental and physical health problems can affect your sleep. Some issues require treatment. Others can be prevented.
You May Like: Apple Watch Series 1 Sleep Tracker
Treatment Of Chronic Insomnia
A number of at-home and professional treatment options are available for chronic insomnia. Treatment will depend on the cause of your insomnia and may involve medication or therapy to address an underlying condition.
Along with treating any existing conditions, your doctor may recommend one or a combination of treatment options for chronic insomnia.
They also associate antidepressants used as;insomnia treatment;with:
- Suicidal ideation
- Increased mania/hypomania in patients with bipolar disorder
- Exacerbation of restless legs syndrome
Public safety can also suffer the effects of medicinal;sleep;aids. These include impairment of next-day driving, the risk of motor vehicle accidents, and sleep;driving according to the FDA.
Multiple risks are associated with prescription medications to treat insomnia, and alternative approaches such as;cognitive;behavioral therapy;and cranial electrotherapy stimulation , are becoming more widely adopted.
CBT-I may involve different strategies, including relaxation training, stimulus control therapy, or light therapy. These therapies can be combined with other;lifestyle changes; like exercise and;good;sleep;hygiene; to promote long-term;quality;sleep. CBT-I is often as effective as;medication;for treating;chronic insomnia;but avoids the harmful side effects.
Mental Health Disorders Like Anxiety And Depression
Mental health conditions like anxiety and depression are common and can affect your sleep, which explains why many people with insomnia also experience mental health issues.
When it comes to treating insomnia related to mental health, you have several options that can help address both sleep issues and mental health. “In general there are two major options that most of the research studies support. Either medication and/or cognitive behavioral therapy for insomnia specifically. CBT is a big one, it can be used for anxiety and depression but there’s a specific course of action that we take when it relates to insomnia,” Dr. Conroy says.;
Recommended Reading: How To Reset Your Sleep Cycle In One Night
Seeing A Doctor About Insomnia
During your initial insomnia test screening, the doctor will inquire about your lifestyle and any risk factors that may be contributing to your sleep problems. You should keep a sleep diary for at least one week prior to this first appointment. Documenting time asleep and awake each night, the number of times you wake up, the amount of caffeine and alcohol you consume, and other details can assist the doctor with their diagnosis.
The doctor may ask you to complete a questionnaire regarding your sleep habits and schedule. Common areas of questioning include:
In addition to the questionnaire, the doctor will perform a medical exam to check for signs and symptoms of problems that impact sleep. During this process, they will listen to the heart and lungs, and also check to see if you have relatively large tonsils or an above-average neck circumference both risk factors for sleep apnea.
Common Treatment Types For Sleep Apnea
There are various ways sleep apnea can be treated, including:
CPAP Therapy. A CPAP machine is used to keep your airways open as you sleep. The machine uses mild air pressure and is attached to a mask or prongs that fit in your nose.
Alternatives. There are other alternatives if you dont like the idea of wearing a mask to bed. You can choose to:
- Wear a dental or oral appliance. To find out more, this article, Pros and Cons of Dental Sleep Apnea Treatment Devices, provides the ways in which an oral appliance can help patients with sleep apnea, as well as the shortcomings of a using a dental device for sleep apnea.
- Have surgery. If oral appliances and CPAP dont work for you, surgery is an option.
- Undergo a weight management program. Losing weight may help improve or eliminate your symptoms if youre obese or overweight.
- Try positional therapy. Some people primarily suffer from sleep apnea when they sleep on their back. Positional therapy often involves wearing a device that keeps you sleeping on your side.
Read Also: Does Apple Watch Series 4 Track Sleep
What Sleep Inertia Feels Like
Whether youre waking up from a nap or a night of sleep, the symptoms of sleep inertia are pretty much the same. You feel drowsy and groggy. You might also have problems concentrating or making connections. Or, you might wave other people off while you rub your eyes or make yourself a cup of coffee.
Why Do More Women Than Men Have Insomnia
Women may be more likely to have insomnia than men because women experience unique hormonal changes that can cause insomnia symptoms. These include hormonal changes during:
- The , especially in the days leading up to their period when many women report problems going to sleep and staying asleep. This is especially common in women who have , a more severe type of premenstrual syndrome .
- , especially in the third trimester, when women may wake up often because of discomfort, leg cramps, or needing to use the bathroom.
- , when hot flashes and night sweats can disturb sleep.
Also, some health problems that can cause are more common in women than in men. These include:
- and . People with insomnia are 10 times more likely to have depression, and 17 times more likely to have anxiety. Researchers aren’t sure if mental health conditions lead to insomnia or if insomnia leads to mental health conditions. But not getting enough sleep may make mental health conditions worse.
- . The pain experienced with fibromyalgia can make it difficult to fall asleep and stay asleep.
Read Also: What Causes Chronic Sleep Deprivation
Exercise During The Day And Avoid Naps
“Be more active in the day if you can. Take a walk and get light exposure, maybe if you’re not exercising now, establish an exercise routine. And watch the naps and avoid dozing off between Zoom meetings. Avoid naps in general in the first part of your day and not too close to bedtime, and try to limit them to 20 to 30 minutes,” Dr. Conroy says.;
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Use An Online Program
If youre uncomfortable seeing a therapist in person or if money is an issue, there are online CBT-I programs that cover the same kind of material you would learn during a counseling session, only from the comfort of your home. They tend to be less expensive than in-person therapy and more flexible for busy schedules. The programs have the potential to help a lot of people because they;increase access to care, Watson says.
Look for programs that were created or advised by doctors or psychologists, like SHUTi, which was created by experts at the University of Virginia, or Sleepio, which is advised by a panel of experts.
Recommended Reading: Does The Gear Fit 2 Pro Track Sleep
Recommended Reading: Can Children Have Sleep Apnea
Shift Work Or Working The Night Shift
When you work shift work, specifically the night shift, your body begins to readjust its circadian rhythm, also known as the “clock” your body operates on. When you change the time that you sleep from night to day, or vice versa, your body will shift that circadian clock over time. Once that changes, it’s not easy to go back, or at least not right away.
“You readjust. But it does take some time. For many people just having that experience of a few nights or a few weeks of difficulty sleeping could then trigger some stress about it. So then you have two problems. You have an internal biological clock problem and you have anxiety about it,” Dr. Conroy says.
“The good news is there are things you can do like behavioral interventions which we work with people on all the time, lifestyle factors that you can modify to get you back on track,” Dr. Conroy says.
Writing down what’s worrying you in a journal may help you sleep better.
How Much Sleep Do Most People Need
Most adults need around seven to nine hours of sleep per night but the amount of sleep needed to function at your best varies between individuals. The quality of your rest matters just as much as the quantity. Tossing and turning and repeatedly awakening is as bad for your health as being unable to fall asleep.
Recommended Reading: How To Win Sleep Apnea Va Claim
Insomnia: What Causes It And How Many Of Us Have It
If your sleep troubles are more than just a few sleepless nights, you might have insomnia.
Having trouble sleeping? Find out what insomnia is and how it’s diagnosed and treated.
About 30% of all people have difficulty sleeping and about 10% of those people will get an insomnia diagnosis, according to Dr. Deirdre Conroy, clinical director of the Behavioral Sleep Medicine Clinic at the Michigan Medicine Sleep Disorders Centers.;
Out of those 10% of people who have diagnosed insomnia, about 40% of them;experience mental health disorders, according to the National Sleep Foundation. That’s not surprising given that most people can tell you that if they are;stressed, they’re also having a hard time getting a good night’s sleep.;
Even though mental health issues are one of the biggest causes of insomnia, they don’t explain all cases. Keep reading to find out more about the most common causes of insomnia and what you can do to get some relief and much needed sleep.;
Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.
Research For Your Health
The NHLBI is part of the U.S. Department of Health and Human Services National Institutes of Health the Nations biomedical research agency that makes important scientific discoveries to improve health and save lives. We are committed to advancing science and translating discoveries into clinical practice to promote the prevention and treatment of heart, lung, blood, and sleep disorders, including insomnia. Learn about current and future NHLBI efforts to improve health through research and scientific discovery.
Don’t Miss: How Much Magnesium For Sleep And Anxiety
Is It Ok To Be A Night Owl
But having night-owl tendencies may come with serious health effects. Recent studies have discovered that, regardless of their lifestyle, people who stay up late had both higher levels of body fat and an increased risk of developing other health problems, such as diabetes and low muscle mass, than did early birds.
You Are Tired In The Morning But Wide Awake When Its Bedtime
The third of the signs of insomnia is actually a combination of the two previous ones. When you have insomnia, you feel tired throughout the whole day. However, the later it gets, the more energy you get. For some reason, you are always tired when you wake up in the morning, but when you actually need to go to bed, you are wide awake.
Also Check: Does Sleep Deprivation Cause Anxiety
Can Insomnia Be Cured
The short answer is YES. The good news is there are many solutions.
You will most likely have heard about the sleeping pills and over the counter medications available to the general public to resolve sleep problems. Sleeping pills, cognitive behavioral therapy and prescription drugs generally manipulate your biochemistry to trick yourself into sleeping.
However, if you are a regular reader at Sleep Quizzz, you will know we are an advocate of non-invasive solutions.
Insomnia is one of the sleep disorders that can be easily resolved with a bit of investigating, some lifestyle adjustments and self-analysis . To improve sleep quality, we recommend looking at your sleep patterns, sleep hygiene and daily lifestyle. We will look into solutions to sleep insomnia in more detail later on in our insomnia sleep series.
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.
Recommended Reading: Does Weight Gain Affect Snoring
Signs And Symptoms That Mean You May Have Insomnia
Insomnia, which you might have after just one night of bad sleep, involves any one of these three main characteristics or symptoms, explains Sara Nowakowski, PhD, a clinical psychologist and sleep researcher at the University of Texas Medical Branch in Galveston.
If you have insomnia, youll experience one of those symptoms. But its likely that sleep problems at night will also cause some daytime symptoms, too. Daytime red flags to watch for:
- Fatigue or sleepiness
- Lack of energy or motivation
- Concerns or frustration about your sleep
While acute insomnia is short-lived, usually ending after whatever triggered the disruption in sleep disappears, chronic insomnia can linger for weeks or months, even years. Its official definition means sleep woes that occur at least three nights a week for a period of three months. Individuals with chronic insomnia may not even be aware that theyre not sleeping, Dr.;Nowakowski says.