Insomnia - overview & tips

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep. Some insomniacs can get enough sleep hours each night but fail to achieve restorative sleep, meaning they are still somewhat sleep-deprived. Insomnia can lead to daytime fatigue, irritability and impaired functioning.

What causes insomnia?

Insomnia can be short-term (acute) or long-term (chronic), and it can result from various factors, including the following:

• Stress and anxiety, both of which cause racing thoughts and an overactive mind that interferes with sleep.
• Lack of sleep routine or poor sleeping habits, such as using blue-light emitting devices just before going to bed or exercising too close to bedtime.
• Poor sleep environment, such as a room that is too hot or cold, too light or too noisy.
• Pre-existing medical conditions, such as chronic pain, respiratory problems, heartburn, restless legs syndrome, mental health disorders, and sleep apnea.
• Some medications, including certain antidepressants, stimulants, and CNS medications, cause sleep-disrupting side effects.
• Excessive caffeine, nicotine or alcohol consumption.
• Working night shifts
• Hormonal fluctuations, such as those associated with menopause, pregnancy and certain thyroid conditions.

Tips for overcoming or managing insomnia

Let’s take a look at some tips on how to manage/overcome insomnia.

• Establish a consistent sleep schedule
• Optimize your sleep environment
• Limit your exposure to blue-light emitting screens within two to three hours before bedtime
• Practice relaxation methods, such as deep breathing or meditation, to reduce anxiety and stress
• Avoid caffeine, alcohol,and nicotine close to bedtime, as they can disrupt your ability to get to sleep or reduce sleep quality
• Avoid working out too close to bedtime
• Avoid napping during the daytime
• Speak with your healthcare provider