Understanding and Managing Insomnia Sleep Disorders: A Comprehensive Guide

Tossing and turning every night can wear on your body and mind. Before you can find effective insomnia treatments, you have to first understand the sleep disorder. Insomnia occurs when you can't fall asleep, stay asleep, or get enough quality sleep. In this detailed guide, we’ll explore the different types of insomnia, what causes them, and how to treat them properly. 

Understanding Insomnia

Understanding the types of insomnia is crucial for managing sleep difficulties. There are two main types: acute and chronic.

Types of insomnia

Also known as "short-term" insomnia,  acute insomnia occurs when sleep difficulties last briefly, like a few days or weeks. This type of insomnia usually stems from a change in schedule or environment. A stressful event, such as losing a job, ending a relationship, grieving the loss of a loved one, or worrying about one's health, can also cause temporary insomnia. As such, acute insomnia usually ends once a person has had enough time to adjust to, cope with, or resolve the situation. 

Long-term or  chronic insomnia occurs when someone has difficulty falling asleep, staying asleep, or getting enough sleep at least three nights a week for over three months. While chronic insomnia can also result from a stressful event, that is not always the case. It may be the result of an ongoing problem like poor sleep hygiene, sleep disorders, mental health problems, certain types of medications, or physical pain. 

Symptoms of insomnia

Both acute and chronic insomnia share similar symptoms. Signs that you might have insomnia include the following: 

• Trouble falling asleep
• Restless sleep and only sleeping in short bursts
• Staying awake for most of the night
• Waking up too early 
• Not feeling rested or like you've even slept 
• Feeling tired and sleepy throughout the day
• Lack of focus and attention; trouble with memory
• Making more mistakes or having more accidents
• Changes in mood, like feeling anxious and depressed
• Increased and ongoing stress about getting enough sleep

Causes of Insomnia

While no one primary cause of insomnia exists, some  research suggests  that physiological arousal at inopportune times (like when trying to fall asleep) may be the culprit. This arousal can cause an increased heart rate, a higher body temperature, and cortisol spikes, making sleep difficult. 

Certain factors can trigger this arousal more than others. Below, let's explore some common causes of physiological arousal and insomnia. 

Psychological factors

Stress from school, work, relationships, and other daily worries can create a state of hyperarousal, making it difficult to sleep. Being unable to sleep can also feed into the stress, creating a loop that's hard to break. 

Mental health conditions, such as anxiety, depression, bipolar disorder, and post-traumatic stress disorder, can create negative thoughts and stimulate mental hyperarousal that disrupt sleep. As many as 40% of people with a mental health disorder may experience insomnia. Like stress, mental health disorders and insomnia go hand-in-hand, creating a cause-and-effect cycle.

Impaired sleep schedules

Going to bed and waking up on the same daily schedule helps support our circadian rhythm. But outside factors like shift work and jet lagcan throw our sleep routines off, impairing our sleep. Significant life changes, like retiring or returning to school, can also disrupt our sleep schedules.

Environmental influences

A poor sleep environment can also influence insomnia, including the following: 

• Bright light and blue light from electronics in the evening can inhibit melatonin production, which helps regulate your sleep-wake cycle. 
• Bothersome noise from traffic or a snoring sleep partner can make falling or staying asleep difficult. 
• An uncomfortable temperature can inhibit your sleep if you're too hot or cold throughout the night. 
• Uncomfortable bedding,pillows, and mattresses can affect your sleep quality.

Health-related issues

Physical illness andpain, like after surgery or with a sore shoulder, can contribute to acute and chronic insomnia. 

Medical conditionslike diabetes, obstructive sleep apnea, and acid reflux can also disrupt your sleep at night. 

Neurological problems, such as Alzheimer's disease and dementia, can throw off the sleep-wake cycle and cause nighttime confusion, worsening sleep quality.

Demographics

While acute and chronic insomnia affects people of all ages, it's more likely to occur in older sleepers. Gender also plays a part.  Women and people assigned female at birth are more likely to experience insomnia, with  pregnancy,menstrual cycles, and menopause all being direct causes. 

Besidesbeing older and awoman, other factors that increase the risk of insomnia include having afamily history of insomnia and alower socioeconomic status. 

Impact of Insomnia on Health

Chronic insomnia can significantly affect your physical and mental health. Here are some reported effects of insomnia on well-being and health. 

Physical health consequences

• Chronic health problems -  Evidence shows a link between insomnia and an increased risk of developing chronic illnesses like cardiovascular disease, diabetes, and high blood pressure. 
• Impaired immune system - Insufficient sleep can also  weaken your immune system, making it more likely to develop illnesses. When you sleep, your body releases specific proteins that help fight against infection and inflammation. Not getting sleep can hinder this illness-fighting process. 
• Weight gain - Insomnia can disrupt the hormones that regulate your appetite, leading to increased hunger and cravings for unhealthy foods. You’re also less likely to be motivated to exercise or engage in physical activity when fatigued.

Mental health consequences

• Emotional dysregulation- Insomnia can make it more difficult to regulate emotions. Lack of sleep can increase your emotional sensitivity and make you more susceptible to mood swings and outbursts.
• Difficulty focusing - Lack of sleep can  impact concentration, attention span, and memory, making it difficult to complete work and studies or follow instructions. Sleep is imperative for consolidating memories and allowing the brain to process information effectively.
• Reduced cognitive function- Long-term insomnia can impact brain function, impair decision-making and problem-solving skills, and stifle creativity. This constant sleep debt can affect relationships, performance, and well-being.

Managing Insomnia

The most effective insomnia treatments address an individual's unique needs and history. For example, your treatment plan will depend on how long you've experienced insomnia. It will also depend on whether your insomnia is caused by another condition, like a sleep disorder or mental illness. Here are a few common treatment approaches for people with insomnia.

Medical treatments 

Research shows that  cognitive behavioral therapy (CBT)is an effective treatment for adults with insomnia. During treatment, people with insomnia work with a trained professional to examine the thoughts, feelings, and behaviors contributing to insomnia symptoms. Sessions may include activities like: 

• Restructuring  unhelpful thoughts around sleep.
• Incorporating  healthy sleep habits and relaxation techniques before bed.
• Exploring  the connection between thoughts, feelings, behaviors, and sleep.

 If CBT is not an effective treatment for insomnia, your sleep provider may recommend  sleep medications. These sleeping pills may either be prescription or over-the-counter. Prescription sleep medications typically work by changing the brain chemicals that regulate sleep and wakefulness. Almost all over-the-counter sleep medications contain antihistamines known to cause drowsiness and serve as a sleep aid.

Lifestyle and behavioral changes 

Lifestyle changes can also improve sleep quality for people living with insomnia. Here are a few ways to practice good sleep hygiene: 

• Set and maintain a regular sleep-wake schedule. Go to bed and wake up at the same time every day. 
• Create a comfortable sleeping environment that promotes relaxation. Invest in a quality mattress and bedding. Use blackout curtains and noise machines to block out light and bothersome noise. 
• Limit your intake of stimulants  like caffeine and alcohol, especially before bed. 
• Exercise daily and eat a healthy diet. Avoid rigorous physical exercise or large meals before sleeping. 
• Put away your electronics at least an hour before bed. The blue light from the screens can disrupt your sleep quality. 
• Practice relaxing bedtime rituals every night before sleeping. Stretch, read, meditate, or listen to soothing music.

Alternative remedies 

Natural remedies are also another treatment option for insomnia. These remedies could include taking supplements like melatonin, kava, valerian, and magnesium. Some might also engage in activities like hypnosis and aromatherapy. But it's important to note that limited scientific evidence supports their effectiveness. 

Suppose you have a known illness or chronic condition—like sleep apnea, acid reflux, snoring, or shoulder pain—that’s contributing to your insomnia. There’s an easy but effective way to get restorative sleep. Swap your standard pillow for a medically backed sleep solution, like our pillows from MedCline. Unlike other sleep wedges, our elevated pillows include a patented arm pocket. This innovation keeps you comfortably in the doctor-recommended side position while taking the pressure off your downed shoulder. Made with  CertiPUR-US®, a gel-infused foam, our sleep solutions offer spinal support and cooling comfort.

Conclusion

Acute and chronic insomnia can occur for several reasons. How you treat your insomnia will depend on the plan of action you and your doctor have put together. That’s why seeking professional advice as soon as possible is vital. The sooner you get a diagnosis, the sooner you can find relief.

When discussing possible treatment options with your healthcare provider, consider a medically backed pillow like MedCline’s sleep wedges as part of your solution. Our Relief Systems are supported by science and offer safe, non-medication solutions for your health needs. Made with adjustable memory foam stuffing, our seamless design features full body support to align your spine and elevate your upper body. Our patented arm pockets also provide unparalleled relief from chronic shoulder pain at night.

For more information about how our sleep solutions can help you sleep better on your side, visit MedCline FAQs or contact our team of Sleep Specialists today!

Resources

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• https://www.psychologytoday.com/us/blog/sleep-newzzz/201909/the-stages-menopause-and-how-they-affect-your-sleep
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