Insomnia: Key Symptoms You Should Be Aware of

Sometimes, it is difficult to sleep under certain circumstances. Stress, illness, pain, or excessive exposure to screens can disturb sleep. But if it is too frequent, it can be an alarm for a sleep disorder—insomnia. The main indication of insomnia is the struggle to either fall asleep or stay asleep. It can also make one wake up super and not be able to doze off again.

The human body requires 6-12 hours which varies with age of sound sleep to function well. Sufficient sleep contributes much to the healthiness of your mind and body. Lack of time for relaxation can result in fatigue, lightheadedness, headaches, impaired cognitive function, and various other issues. It is advisable not to neglect this aspect if you experience sleep disturbances lasting more than two to three weeks. Get an appointment with an expert at BLK Max Super Speciality Hospital and get help maintaining a healthier life.

Recognising Insomnia Patterns

Insomnia is different and can cause various other issues. Here is how you can recognise insomnia patterns:

Frequency and duration of insomnia symptoms

Insomnia can be categorised into two major types: acute and chronic.

• Acute or transient insomnia is a problem that typically lasts for a short period, sometimes only for days or even weeks.
• Chronic insomnia occurs three or more evenings per week for more than three months.

Duration can also identify the symptoms of Insomnia

• Transient insomnia: It can last from a few days to one week. Temporary stress, jet lag, or other changes in the sleep environment are common causes.
• Short-term insomnia: Short-term insomnia lasts a few weeks. It could be due to chronic stress or a momentary health issue.
• Chronic insomnia: Chronic insomnia lasts three months or more. It can be periodic or persistent and is often associated with other chronic medical conditions.
• Identify triggers or contributing factors to insomnia, including attitudinal and behavioural issues, sleep habits, stress-related factors, and predisposing medical illness.

Identifying triggers or variables contributing to insomnia involves being aware of various factors that may disturb sleep. These major contributing factors include work-related stress and worry, personal concerns, and significant life changes. Irregular sleep patterns also negatively affect sleep, as does a sleep-conducive environment, too much caffeine or alcohol before sleep, and screen time before bed. Variables that could impact one's sleep include pain, hunger, respiratory problems, hormonal changes, neurological conditions, and certain medications. Addressing these issues is critical to managing and increasing sleep quality.

Importance of Keeping a Sleep Diary to Track Patterns and Symptoms

Keeping a sleep journal helps document insomnia symptoms and patterns. It aids in determining particular behaviours, environmental circumstances, and lifestyle habits that influence sleep quality. Individuals and healthcare providers can identify triggers and underlying causes of sleep problems by collecting information such as bedtimes, waking times, nightly awakenings, and daily activities. This information is critical for designing successful methods to enhance sleep hygiene, alter routines, and address any medical or psychological conditions contributing to insomnia.

Understanding Insomnia Symptoms

These are the following symptoms that you must understand to identify insomnia and get proper treatments.

When You Had Difficulty Falling Asleep

• Initial (Sleep Onset) insomnia: Difficulty falling asleep early at night.
• Middle (Maintenance) insomnia: You wake up frequently at night and have problems falling back asleep.
• Late (Early Waking) insomnia: You are awake too early in the morning, and it is difficult to fall back asleep.

Daytime Effects

• Difficulty remembering: flickering sleep may disrupt memory and the ability to retain new information.
• Slowed thought process: Inadequate sleep, whatever the cause, makes it much harder for a person to think clearly and make decisions.
• Feeling tired, unwell or sleepy: Constant fatigue and a general state of not feeling well are hallmark symptoms of insomnia and have been known to drain energy.
• Slowed reactions: Reaction times become slow, increasing the chances of accidents and making efficient task execution challenging.
• Mood disorder (anxiety & depression): There can be a correlation between sleeplessness and mental problems, whether causative or resultant, like anxiety and feelings of hopelessness.
• Work/daily activities impairment: Accumulating symptoms impair performance at work or daily routines, refreshing productivity and lower quality of life.

Chronic Insomnia

There are certain characteristics of insomnia that you can identify to know that you are heading towards chronic insomnia.

• Circumstances: A problematic work schedule or life routine might affect your sleep. However, if you struggle to sleep even with the right environment and time, it may be an alarm for a chronic condition.
• Frequency: If you experience insomnia too frequently (at least three times a week), you might have a chronic condition.
• Duration: If your insomnia continues for over three months, it is a sign of chronic insomnia.
• Delayed responses: Sleep deprivation delays reaction times, which increases the risk of accidents and reduces task efficiency.
• Explanation: Certain medications or health conditions may cause sleep disorders. If you are not under any of such conditions but facing insomniac situations, it is a highlighting symptom of chronic insomnia.

When to See a Doctor?

Chronic insomnia can also hurt your quality of life, ranging from continual fatigue to an increased chance of developing depression. Anything caused by intermittent sleep deprivation need not be alarming, but if this kind of thing happens every night, running non-stop without a good night's sleep, it's time to see a doctor.

Conclusion

Insomnia can be a serious health problem. If not dealt with on time, it can expose you to various physical and mental health issues. Do not delay consulting a doctor about your condition. You can make some adjustments to your lifestyle to enhance your well-being. Stay away from pollution, strike a balance between work and personal life, limit your intake of caffeine and alcohol and steer clear of smoking. The symptoms of insomnia are often clearly visible. With a careful approach towards your health, you can easily track it.

Frequently Asked Questions

1. What are the common symptoms of insomnia?

• Having trouble falling asleep at night.
• Waking up during the night.
• Feeling fatigued or sleepy throughout the day.
• Feeling irritable, depressed, or nervous.

2. What are the different types of insomnia?

Insomnia is most commonly classified by duration. Transient insomnia lasts less than a month, short-term insomnia lasts one to six months, and chronic insomnia lasts more than six months.

3. Can insomnia be a symptom of another underlying condition?

Anxiety problems, such as post-traumatic stress disorder, can impair your sleep. Waking up too early can be indicative of depression. Insomnia is often associated with other mental health issues.

4. How does insomnia affect mental health?

Sleep deprivation has also been associated with depression, suicide, and risk-taking behaviour. Children and teenagers who do not receive enough sleep may struggle to interact with others.

5. Is there a difference between acute and chronic insomnia?

Insomnia is a sleep disorder in which people have difficulty falling or staying asleep. It might be acute or persistent, and it could also come and go. Acute insomnia lasts from one night to several weeks.

6. What are some natural remedies for insomnia?

• Meditate
• Maintain a sleeping journal
• Avoid using mobile during and after a set time
• Acupuncture
• Aromatherapy

7. Can insomnia be hereditary?

Insomnia is inherited, and research indicates that heredity accounts for 38% to 59% of lifetime risk.

8. What are the long-term consequences of untreated insomnia?

Sleep deprivation has a long-term negative impact on your heart and vascular function. Chronic sleep loss increases the risk of developing high blood pressure (hypertension) and cholesterol (hyperlipidemia).

9. What is cognitive-behavioural therapy for insomnia (CBT-I)?

CBT-I aims to restructure the thoughts, feelings, and behaviours that contribute to insomnia. Therapy strategies include sensory control, sleep restriction, and relaxation training.

10. Can insomnia lead to other sleep disorders?

• Depression
• Anxiety
• High blood pressure (hypertension)
• Heart attack
• Stroke
• Obstructive sleep apnea
• Type 2 diabetes

11. Who treats insomnia?

A psychologist or psychiatrist might provide counselling or behavioural therapy to help you with your sleeplessness.