Insomnia

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to go back to sleep—despite having the opportunity to sleep. It often results in daytime fatigue, poor concentration, and irritability.

There are two main types:

Acute insomnia: Short-term (days to weeks), often related to stress or changes in routine.
Chronic insomnia: Occurs at least 3 nights per week and lasts for 3 months or longer.

Causes:

1. Psychological Causes

• Stress (work, relationships, finances)
• Anxiety disorders
• Depression
• Post-traumatic stress disorder (PTSD)

2. Medical Conditions

• Chronic pain (e.g., arthritis, migraines)
• Asthma or allergiesGastroesophageal reflux disease (GERD)
• Hyperthyroidism
• Menopause or hormonal imbalances
• Neurological conditions (e.g., Parkinson’s, Alzheimer’s)

3. Medications

• Antidepressants
• Corticosteroids
• Decongestants
• Stimulants (e.g., ADHD meds)
• Some blood pressure medications

4. Substances

• Caffeine, especially in the afternoon or evening
• Nicotine
• Alcohol (may cause fragmented sleep)

5. Lifestyle & Behavioral Factors

• Irregular sleep schedule
• Napping during the day
• Screen use before bed (blue light exposure)
• Lack of physical activity
• Jet lag or shift work

Risk Factors

• Female (hormonal changes during menstruation, pregnancy, menopause)
• Elderly (sleep patterns change with age)
• Mental health disorder
• Chronic medical condition
• High stress
• Irregular routine (e.g., shift workers, frequent travelers)

Treatment:

1. Lifestyle Changes / Sleep Hygiene

• Create a comfortable sleep environment (dark, quiet, cool)
• Exercise regularly (but not too close to bedtime)
• Limit caffeine and alcohol intake
• Avoid screens at least 1 hour before bed
• Go to bed and wake up at the same time every day

2. Cognitive Behavioral Therapy for Insomnia (CBT-I)

• Gold-standard non-drug treatment
• Addresses negative thoughts and behaviors around sleep
• Techniques: stimulus control, sleep restriction, relaxation training

3. Medications:

• Short term use including sedative antihistimines