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What Is Considered Insomnia

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Who Is At Risk For Insomnia

What Is Insomnia? | Insomnia

Insomnia is common. It affects women more often than men. You can get it at any age, but older adults are more likely to have it. You are also at higher risk of insomnia if you

  • Have a lot of stress
  • Are depressed or have other emotional distress, such as divorce or death of a spouse
  • Have a lower income
  • Have an inactive lifestyle
  • Are African American; research shows that African Americans take longer to fall asleep, don’t sleep as well, and have more sleep-related breathing problems than whites.

Associations Of Insomnia With Depression And Anxiety

Insomnia is known to be associated with depression and anxiety. What remains unknown is the nature of the association. For example, insomnia may presage the development of an incipient mood disorder, or mood disorders may independently predispose to insomnia.

In an early study of the association between insomnia and depression and anxiety, Ford and Kamerow found that after adjusting for medical disorders, ethnicity, and sex, patients with insomnia were 9.8 times more likely to have clinically significant depression and 17.3 times more likely to have clinically significant anxiety than persons without insomnia. A meta-analysis by Baglioni et al concluded that in nondepressed people with insomnia, the risk of developing depression is twice as high as in people without sleep difficulties.

Ohayon and Roth found that symptoms of insomnia were reported to occur before the first episode of an anxiety disorder 18% of the time; simultaneously 39% of the time; and after the onset of an anxiety disorder 44% of the time. In addition, insomnia symptoms were reported to occur before the first episode of a mood disorder 41% of the time; simultaneously 29% of the time; and after the onset of a mood disorder 29% of the time.

Insomnia By The Numbers

Various sleep surveys and studies have yielded mixed results about the prevalence of insomnia among different sleeper groups. Some conservative estimates show that 10% to 30%of adults live with chronic insomnia. For other studies, this figure is closer to 50% to 60%.

Insomnia is more prevalent in certain demographic groups, as well. Studies have shown insomnia affects 30% to 48% of older people. This may be attributed to chronic medical conditions, social isolation, and higher use of prescription medications, as well as factors like unhealthy sleep habits and stress that cause insomnia across all age groups. Other studies have found insomnia may occur in up to 23.8% of teenagers. More than 50% of pregnant women experience sleep issues that may be insomnia symptoms, as well.

Insomnia rates among different racial and ethnic groups are a bit harder to pin down. Some studies show a higher prevalence rate for insomnia among minority groups compared to Whites. Other studies have yielded contrasting results, which suggest Whites struggle with sleep-onset and sleep maintenance more than Blacks and Hispanics.

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How Goodpath Can Help

Insomnia is a wide-spread problem with many different causes. It affects a persons physical and mental health and their ability to function well in daily activities.;

Please take our assessment about your insomnia. We will provide you with a personalized care plan based on your responses. Take this step today to feel better every day.

When A Child Needs An Assessment

Do you feel difficulty in getting into sleep?

Just like adults, children can get mental health assessments that involve a series of observations and tests by professionals.

Since it can be hard for very young children to explain what theyâre thinking and feeling, the particular screening measures often depend on the childâs age. The doctor will also ask parents, teachers, or other caregivers about what theyâve noticed. A pediatrician can do these evaluations, or you may get referred to another professional who specializes in childrenâs mental health.

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Favorite Insomnia Telemedicine Resources

AASMs SleepTM is a telemedicine system designed to connect sleep medicine professionals, accredited sleep centers, and medical equipment providers with patients who would otherwise not have access to these types of specialists. Appointments take place via video conferencing. Theres an option to incorporate your personal sleep data from SleepTMs unique sleep tracking app.

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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Cognitive Behavioral Therapy For Insomnia

Cognitive behavioral therapy for insomnia, or CBT-I, is a specific type of cognitive behavioral therapy. It addresses the thoughts and behaviors that keep you from sleeping well. It also helps you learn new strategies to sleep better. CBT-I can include stress reduction, relaxation and sleep schedule management. The Society of Behavioral Sleep Medicine has a directory of behavioral sleep medicine providers;who offer CBT-I. These visits can be performed in person, using video/telemedicine, and even using programs available online.

Create A Quiet Environment

What Is Insomnia ? Insomnia Symptoms

Your bedroom must be dedicated to sleep. The environment should offer calm and serenity. Create a relaxing atmosphere with low-intensity light and avoid nuisance factors . Bright colours should also be avoided; neutral and warm tones are preferable. Keep your room dark, cool, quiet and free of stressful elements.;;

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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.

Insomnia Symptoms What Are They Really

Do you struggle with your sleep night after night? Are your days difficult as a result of poor sleep? Does it take you forever to fall asleep? Do you wake up several times a night or very early in the morning and cant get back to sleep? Do you have low energy and feel fatigue as you go about your daily activities? Is sleeping problematic for you?

Could it be acute or chronic insomnia symptoms?

Chronic insomnia presents as dissatisfaction with sleep quality and duration despite adequate opportunity and circumstances for sleep. It is a long-lasting condition and causes significant distress. Chronic insomnia is a 24-hour problem as it negatively impacts both night and day functioning.

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Daytime Effects Of Insomnia

  • Feeling tired, sleepy, or even ill

  • Feeling irritable or moody

  • Feeling tense

  • Having headaches or gastrointestinal; upsets

In fact,; as many as 3 out of 5 people with insomnia have such symptoms. They increase the risk for:

  • Poor work, school, or other activity performance. For instance, it may be difficult for a person to perform well in an athletic competition when they are tired or when their energy or motivation is low.

  • Errors or accidents. As an example, a person having trouble with attention and concentration has an increased chance of having an accident while driving.

What Are The Causes Of Insomnia

INSOMNIA
  • Adjustment insomnia
  • Sleep-restriction therapy

Sleep hygiene educationAddresses behaviors that are incompatible with sleep such as caffeine or alcohol use, environmental noise, inappropriate room temperature, and watching TV in bed.

Cognitive therapy and relaxation therapy

  • Correct inaccurate beliefs about sleep
  • Reduce fear and excessive worrying;
  • Relaxation therapy: The patient is advised to recognize and control tension through a series of exercises that consist of first tensing and then systematically relaxing each muscle group.
  • Guided imagery and meditation to focus on neutral or pleasant thoughts

Stimulus-control therapyWorks by associating the bed with sleepiness instead of arousal.; Rules for this therapy include:

  • Use the bed only for sleeping and sexual activity .
  • Go to bed only when sleepy.
  • If unable to fall asleep in 15-20 minutes, get out of bed to do something relaxing until sleepy; this can be repeated as often as needed.
  • Do not spend more time in bed than needed.
  • Establish a standard wake-up time.
  • Avoid daytime napping.

Sleep-restriction therapy

  • Sleep-restriction therapy is based on the fact that excessive time in bed can lead to insomnia. Limiting the time spent in bed leads to more efficient sleep.
  • Works by limiting time in bed to the patients estimated total sleep time and increasing it by 15-30 minutes for a given week period until the optimal sleep duration is achieved.

Medication to treat insomnia

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Gender Statistics For Insomnia

Lets look at how insomnia affects women and men. What gender has a harder time falling asleep? Is there a trend?

#8 Women have a 40% higher risk of developing insomnia throughout their lives.;

Sleep problems can affect anyone independent of gender; however, an important disparity exists between the two gender groups: women are more prone to insomnia.

Differences in biology and hormonal production are likely the underlying factor for womens distinct sleep patterns.

Numerous studies have been conducted, and the estimates clearly show that women have a 40% higher risk of developing insomnia throughout their lives.

#9 70% of women with PMDD report symptoms of insomnia.

The research study by the National Sleep Foundation clearly indicates that up to 67% of women reported they have problems with sleeping.

PMDD is a more severe form of PMS with more exaggerated and debilitating symptoms that can interfere with everyday life.

Changing hormones during the menstrual cycle, menopause, and pregnancy have an immense effect on womens sleep. Women with this condition report insomnia as one of the major symptoms.

The American men and women average sleep statistics reveal that women are more likely to develop insomnia throughout their lives.

#10 63.3% of women experience insomnia.

Insomnia in men vs. insomnia in women statistics show that insomnia is more prevalent among women than men.

According to Fortune Magazine, lack of sleep costs the United States over $411 billion annually.

Cognitive And Behavioural Treatments

If changing your sleeping habits doesn’t help, your GP may be able to refer you for a type of cognitive behavioural therapy ;that’s specifically designed for people with insomnia .

The aim of;CBT-I is to change unhelpful thoughts and behaviours that may be contributing to your insomnia. It’s;an effective treatment for many people and can have long-lasting results.

CBT-I;may;include:

  • stimulus-control therapy which aims to help you associate the bedroom with sleep and establish a consistent sleep/wake pattern
  • sleep restriction therapy limiting the amount of time spent in bed to the actual amount of time spent asleep, creating mild sleep deprivation; sleep time is then increased as your sleeping improves
  • relaxation training aims to reduce tension or minimise intrusive thoughts that may be interfering with sleep
  • paradoxical intention you try to stay awake and avoid any intention of falling asleep; it’s used if you have trouble getting to sleep, but not maintaining sleep
  • biofeedback sensors connected to a machine are placed on your body to measure your body’s functions, such as muscle tension and heart rate; the machine produces pictures or sounds to help you recognise when you’re not relaxed;

CBT-I is;sometimes carried out by a specially trained GP. Alternatively, you may be referred to a clinical psychologist.

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Wash Your Sheets Regularly

According to a study carried out by the National Sleep Foundation, three out of four people report sleeping better on freshly laundered sheets.

The foundation recommends washing bedding and pillowcases weekly . Dont forget to pick a laundry detergent with a pleasant scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets often? Because if not, Youre exposed to unpleasant things like:

  • Animal dander

How Can I Sleep Better

What are the Different Types of Insomnia and Their Symptoms?
  • Avoid caffeine, smoking and alcohol, especially in the hours before bedtime.
  • Avoid heavy meals or strenuous exercise shortly before going to bed.
  • Go to bed and get up at the same time each day.
  • Regular daytime exercise helps you feel more relaxed and tired at bedtime.

This section will discuss five topics which can help to promote better sleep:

  • Understanding some facts.
  • Daytime exercise.
  • Psychological treatments called cognitive and behavioural therapies.

In effect, these can be used in a step-wise fashion. You need only go on to the next step if the previous step is not very helpful, but each step requires a greater degree of effort.

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The Homeostatic And Circadian Processes

Both animal and human studies support a model of 2 processes that regulate sleep and wakefulness: homeostatic and circadian. The homeostatic process is the drive to sleep that is influenced by the duration of wakefulness. The circadian process transmits stimulatory signals to arousal networks to promote wakefulness in opposition to the homeostatic drive to sleep.

What Is Considered Severe Insomnia

Periodically having trouble sleeping, also known as acute insomnia, is common. Acute insomnia lasts for a few days or weeks and often occurs during times of stress or life changes. Have trouble getting to sleep or staying asleep more than three nights a week for three months or more is considered chronic insomnia.

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What Other Problems Can Insomnia Cause

Insomnia can cause daytime sleepiness and a lack of energy. It also can make you feel anxious, depressed, or irritable. You may have trouble focusing on tasks, paying attention, learning, and remembering. Insomnia also can cause other serious problems. For example, it could make you may feel drowsy while driving. This could cause you get into a car accident.

What Are The Treatments For Insomnia

What are the Causes, Symptoms And Treatments for Insomnia?

Treatments include lifestyle changes, counseling, and medicines:

  • Lifestyle changes, including good sleep habits, often help relieve acute insomnia. These changes might make it easier for you to fall asleep and stay asleep.
  • A type of counseling called cognitive-behavioral therapy can help relieve the anxiety linked to chronic insomnia
  • Several medicines also can help relieve your insomnia and allow you to re-establish a regular sleep schedule

If your insomnia is the symptom or side effect of another problem, it’s important to treat that problem .

NIH: National Heart, Lung, and Blood Institute

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Is Insomnia Considered A Disability

If you suffer from insomnia, then you know how difficult this condition can be. It probably feels like every area of your life is affected by your lack of sleep. But while insomnia feels like a disability, is it actually considered one? The answer can be complicated. Below, you will learn if insomnia is a disability- and how you can get help if you cant sleep.

Is Insomnia a Disability?

Social Security Administration does not list insomnia itself as a disability. However, insomnia often occurs with another condition. This means that, while it can be difficult to get disability benefits, it is not impossible. In fact, listing insomnia as a side effect of another condition can actually benefit your case.

What is Causing the Insomnia?

Understanding the root cause of your insomnia is crucial to your disability claim. So many physical and mental conditions can cause insomnia. It can also be a side effect for certain medications. Work with a professional to get the right diagnosis. Your doctor can help you clearly describe the insomnia, as well as the condition that is causing it.

Finding an Insomnia Solution

It is important to find ways of dealing with your insomnia, whether you qualify for disability or not. This condition can seriously impact your life. Fortunately, there is help out there. Medical treatments, lifestyle fixes, and other solutions can all help you sleep. Talk to a specialist to find the right solution for you.

Take Charge of Your Sleep

Favorite Insomnia Advocacy Groups

Project Sleep is nonprofit organization dedicated to raising sleep disorder awareness and providing help to those with sleep disorders. The group awards scholarships to support students with sleep disorders and hosts events to raise help raise awareness about sleep disorders and the importance of sleep health. The group also disseminates information about how to support sleep disorders research.

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What You Can Do About It

There are a number of things you can try to help yourself get a good night’s sleep if you have insomnia.

These include:

  • setting regular times for going to bed and waking up
  • relaxing before bed time; try taking a warm bath or listening to calming music
  • using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise
  • avoiding caffeine, nicotine, alcohol, heavy meals;and exercise for a few hours before going to bed
  • not watching TV or using phones, tablets or computers shortly before;going to bed;
  • not napping during the day
  • writing a list of your worries, and any ideas;about;how to;solve them, before going to bed to help you forget about;them until the morning

Some people find over-the-counter sleeping tablets helpful, but they don’t address the underlying problem and can have troublesome side effects.

Read more;self-help tips for insomnia

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