Beat Insomnia Once and for All With These 5 Practices

Insomnia is a problem that many people face. It is a tough sleep disorder that leaves you feeling unrested, stressed out, and hopeless. Struggling to sleep or stay asleep night after night is frustrating. There are many techniques that can be used to overcome insomnia, and this blog post will discuss five of them.

Remember that not everyone will respond to the same treatments, so it is important to try different methods until you find one that works for you. Try these five proven practices to beat insomnia, but make sure to see your doctor if you continue to struggle with sleep.

What Is Insomnia?

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep. According to theCDC, about 70 million Americans experience persistent sleep issues. People with this sleep disorder often have trouble sleeping for long periods, leading to sleep deprivation. Insomnia may be acute or short-term (lasting for a period of a few weeks at most).

Insomnia may also become chronic and last for months. It is the most common of sleep disorders. Causes include stress, a difficult work schedule, poor sleep habits, mental illnesses, medications, and sleep apnea. Insomnia can occur in isolation, but it often co-occurs with comorbid conditions, one of which is restless legs syndrome (RLS). RLS is characterized by uncomfortable sensations in the legs while resting or trying to fall asleep. This can lead to serious consequences over time. In some cases, sleep medicine may be prescribed to help people with insomnia sleep better.

Types of Insomnia

There are variations among insomnia cases. Different people can experience insomnia in various ways. Thus, it can be helpful for both medical professionals and those who are experiencing the disorder to be able to discern between its varied forms.

The two main types of insomnia are:

• Short-term or acute insomnia
• Chronic insomnia

Short-term Insomnia

This type of insomnia is also known as adjustment insomnia. It is frequently brought on by a life-altering event, such as the death of a loved one, a troubling medical diagnosis, a pandemic, recovering from quitting drugs or alcohol, or a significant shift in one’s employment or personal circumstances. It can also be caused by jet lag or changes in your sleep schedule.

Short-term insomnia can last for days or weeks, and as time passes and a person learns to deal with the stressful event that caused their sleeping issues, symptoms may go away on their own.

Many people experience short-term insomnia at some point in their lives, and it’s usually not a cause for concern. However, if you’re struggling to sleep regularly, it could signify a more serious problem.

Chronic Insomnia

Chronic insomnia is a type of insomnia characterized by difficulty sleeping or maintaining sleep for long periods of time. If someone experiences insomnia at least three nights a week for a period of three months or more, it is considered chronic insomnia.

This inability to get the necessary amount of sleep may be continuous, or it may fade and come back in bouts that last for months at a time. This can lead to daytime fatigue, irritability, and impaired concentration.

There are several possible causes of chronic insomnia. Similar to acute insomnia, high-stress situations can bring on chronic insomnia. Still, it can also be brought on by erratic sleep patterns, poor sleep hygiene, recurring nightmares, mental illnesses, physical or neurological issues, medications, a bed companion, and other sleep disorders. In some cases, medication like sleeping pills or sleep aids may also be prescribed.

Like acute insomnia, chronic insomnia also affects people of all ages and is more common in women. While it can be frustrating, treating chronic insomnia is not too difficult. There are ways to manage it and improve sleep quality. With the help of a doctor, many people with chronic insomnia can get the treatment they need to enjoy a restful sleep.

Other Forms of Insomnia

• Comorbid Insomnia

The term “comorbid insomnia” or “secondary insomnia” was once used to describe sleep issues. This suggested that insomnia was thought to come from another ailment, such asGERD (gastroesophageal reflux disease),sleep apnea,anxiety, ordepression.

A better understanding of insomnia has emerged as a result of recent research, which acknowledges that sleep problems frequently have a reciprocal relationship with other health conditions. For instance, while anxiety might contribute to sleeplessness, insomnia can also cause or worsen anxiety.

Additionally, even when the underlying problem is treated, insomnia brought on by another ailment may not necessarily go away. Because of the complexity of these connections, it is challenging to categorize insomnia as exclusively secondary or concomitant. Similarly, many patients find it difficult to pinpoint a single cause of insomnia due to the multiplicity of factors involved.

Due to these factors, insomnia classification methods used in sleep medicine have shifted away from this language and towards a more comprehensive view of the condition.

• Sleep Maintenance Insomnia

Sleep maintenance insomnia is a type of sleep disorder that makes it difficult to stay asleep. People with this condition often wake up multiple times during the night and have trouble falling back asleep for at least twenty to thirty minutes.

Sleep maintenance insomnia can be caused by a variety of factors, including stress, anxiety, medications, and underlying medical conditions. Poor sleep maintenance causes disruptions in your sleep-wake cycle, which reduces both the quantity and quality of sleep, increasing the likelihood of daytime drowsiness or lethargy.

By developing good sleep habits and working with a doctor, most people with sleep maintenance insomnia can find relief from their symptoms.

• Sleep Onset Insomnia

Sleep onset insomnia is a type of insomnia where people have difficulty falling asleep at the beginning of the night or when trying to initiate sleep. It is related to the thought of turning over in bed but not being able to fall asleep.

Due to their inability to fall asleep, those who experience sleep onset insomnia get less overall sleep and can feel the repercussions the next day. It can have a significant impact on quality of life, as it can lead to fatigue and moodiness during the day.

• Early Morning Awakening Insomnia

Early morning awakening insomnia is a type of sleep disorder that is characterized by difficulty staying asleep or falling back asleep after waking up early in the morning. It is often caused by stress or anxiety, but it can also be a symptom of other underlying medical conditions.

While some specialists see this as a part of sleep maintenance, others take it into independent consideration. A person’s physical and mental productivity the next day may suffer from not getting the adequate quantity of sleep they need. This can lead to feelings of fatigue and grogginess during the day.

• Mixed Insomnia

There are different types of insomnia, each with its own set of causes and symptoms. One type of insomnia, called mixed insomnia, is a combination of two other types: behavioral insomnia and medical insomnia. Behavioral insomnia is caused by poor sleep habits or behaviors that interfere with sleep, such as working on a laptop in bed or watching television before falling asleep.

Medical insomnia, on the other hand, is caused by an underlying medical condition, such as anxiety or pain. Mixed insomnia generally has both behavioral and medical components. For example, a person with mixed insomnia may have difficulty falling asleep because of their work schedule, but they may also have difficulty staying asleep because of their chronic pain.

Treating mixed insomnia often requires a multi-pronged approach that addresses both the behavioral and medical components. In some cases, this may involve making changes to bedtime habits and seeking treatment for the underlying medical condition.

• Other Insomnia Disorder

If a patient has substantial sleep issues but does not match all the requirements for either chronic or short-term insomnia, a doctor may, in some circumstances, diagnose the illness as another insomnia disorder. This diagnosis is rarely used because of how ambiguous it is.

Primary and Secondary Insomnia

There is no longer a recognised, diagnosable disorder known as primary or secondary insomnia. These were excluded from the currentInternational Classification of Sleep Disorders - Third Edition (ICSD-3), which was released in 2014, even though the American Academy of Sleep Medicine (AASM) has previously classified them as different kinds of insomnia.

In the past, it was believed that primary insomnia develops on its own while secondary insomnia is a complication of another condition. In order to better accurately reflect what has been discovered in pertinent research investigations and clinical medical practice, the AASM changed the diagnostic categories from primary and secondary insomnia disorder to chronic insomnia disorder, short-term insomnia disorder, and other insomnia disorders.

Insomnia and Sporadic Sleeplessness

About thirty-five percent of adults have symptoms of insomnia sometimes, such as difficulty sleeping or staying asleep. These periods of inability to sleep do not always indicate that a person has insomnia, a formally recognized sleep condition.

Only when sleep issues become distressing and start to impact a person’s relationships adversely or employment are they diagnosed with insomnia. The signs must last for at least three months in order for insomnia to be categorized as chronic.

Causes of Insomnia

There are many different causes of insomnia, and often more than one factor is involved.

Common causes include stress, anxiety, depression, medications, medical conditions, and poor sleep habits.

Stress

Stressful life events such as a job loss or divorce can trigger insomnia, as can chronic stressors such as work demands or caring for a family member with a long-term illness. When we’re stressed, our bodies go into “fight or flight” mode, which makes it difficult to fall asleep.

The stress hormone cortisol stays in our systems for longer, which can interfere with the production of melatonin, the hormone that helps us sleep. In addition, stress can lead to racing thoughts, which make it difficult to quiet our minds and fall asleep.

If you’re struggling with insomnia, it’s important to find ways to reduce stress in your life. This may include exercise, relaxation techniques, and spending time in nature. You may also want to journal before bed to help clear your mind and reduce racing thoughts. By managing stress, you can improve your sleep quality and get the rest you need.

Anxiety and Depression

Anxiety and depression are also major risk factors for insomnia. In fact, people with anxiety disorders are three times more likely to experience insomnia than the general population.

Poor Sleep Habits

One of the most common causes of insomnia is poor sleep habits. Poor sleep habits, such as working late night shifts or using electronic devices in bed, can lead to insomnia. People who regularly have difficulty falling asleep or staying asleep often find that their insomnia worsens over time. There are a number of different factors that can contribute to poor sleep habits, including stress, anxiety, caffeine intake, and disruptive noise levels.

People who have poor sleep habits often find it difficult to break out of the cycle of sleepless nights and daytime fatigue. If you are struggling with insomnia, it is important to identify any potential causes so that you can address them and get on the path to better sleep.

Medications and Medical Conditions

Some medical conditions that have been linked to insomnia include arthritis, cancer, heart disease, respiratory problems such as asthma and emphysema, and gastrointestinal disorders such as acid reflux. In addition, certain medications can also cause insomnia. For example, some antidepressants and blood pressure medications can interfere with sleep.

Stimulants such as caffeine and nicotine can keep people awake at night, while some types of pain medication can cause restless sleep. In some cases, insomnia may also be a symptom of another underlying medical condition. Insomnia is a complex problem with many possible causes. However, understanding the causes of insomnia can help people find effective treatments.

Symptoms of Insomnia

Short-term Insomnia Symptoms

It’s crucial to differentiate between short-term insomnia and diseases that are defined by brief circadian rhythm displacements and related sleep issues brought on by environmental stimuli. Examples include jet lag, which affects foreign travelers, and shift work sleep disorder, which primarily affects people who work at night.

Although insomnia is a common symptom as opposed to the underlying cause of many diseases, it frequently involves difficulties with sleep onset and sleep maintenance. Even when there isn’t a circadian misalignment, short-term insomnia still happens.

Short-term insomnia patients share many symptoms and clinical diagnoses with chronic insomnia patients. They have sleep onset or maintenance issues for less than three nights per week and/or less than three months, which is a critical distinction.

Even though short-term insomnia can occur on its own, there is frequently an inherent factor that triggers the condition’s symptoms. A physical disease, substance misuse, or a mental health disorder may all coexist with short-term insomnia. Short-term symptoms might also be brought on by daytime pressures from work or family obligations. However, some people do have brief sleeplessness without any apparent triggers.

Usually, people who experience short-term insomnia will notice that their symptoms progressively subside, particularly if their insomnia co-occurred with a traumatic experience or a brief illness. Nevertheless, short-term insomnia can turn into a chronic illness that needs additional treatment if it is not treated.

Chronic Insomnia Symptoms

People with insomnia occasionally struggle to get asleep and stay asleep. All age groups have been linked to issues with sleep onset and sleep maintenance. If periods of wakefulness or sleep latency last longer than 20 minutes for kids and young adults or a half hour for adults during the night, it may be considered chronic insomnia.

Chronic insomniacs often wake up sooner than they would like. Many patients resent the idea of adhering to a healthy sleep pattern, most frequently kids and elderly people who require caregiver supervision.

Patients must have symptoms for a minimum of three weeks in a row in order to be diagnosed with chronic insomnia. Two additional elements—symptoms in spite of ample opportunities for sleep and ensuing daytime impairments—are crucial to the diagnosis of chronic insomnia. In severe cases, insomnia can also lead to hallucinations.

Other Common Insomnia Symptoms

• Daytime Fatigue

Most people think of fatigue as simply feeling tired. But fatigue is different from being drowsy. Fatigue is a feeling of exhaustion that can be physical, mental, or both. It can be acute (short term) or chronic (long term). People with chronic fatigue syndrome (CFS) often feel so exhausted that they can’t do their normal activities.

Fatigue is a common symptom of insomnia. There’s nothing worse than waking up feeling exhausted, only to find that you can’t get back to sleep. This can be a vicious cycle, as daytime fatigue can actually be a symptom of insomnia.

Ironically, being tired can make it harder to fall asleep, and the lack of sleep can make it difficult to function during the day. If you’re struggling with fatigue, it’s important to understand the role that sleep plays in your overall health. You should also talk to your doctor about your symptoms. Insomnia can be caused by a variety of factors, and it’s important to get to the root of the problem so that you can find the best treatment options.

• Irritability

Most people are familiar with the more common symptoms of insomnia, such as difficulty falling asleep or waking up frequently during the night. However, there are also a number of less well-known symptoms that can accompany sleeplessness. One of these is irritability.

People who suffer from insomnia often report feeling more short-tempered and impatient than usual. This can lead to conflicts with family and friends, and can make it difficult to focus at work or school. If you find yourself feeling unusually cranky or snappish, it may be a sign that you are not getting enough sleep.

• Difficulty Concentrating

Another of the most common symptoms of insomnia is difficulty concentrating during the day. This can make it hard to focus at work or school and can lead to accidents or mistakes.

• Mood Swings

Most people are familiar with the term “mood swing,” but many don’t realize that this is actually a real phenomenon. A mood swing is a sudden change in an emotional state and is another symptom of insomnia. While they are commonly associated with teenage years or pregnancy, adults can also experience them.

Mood swings can be frustrating and difficult to deal with. You should make sure to get plenty of rest and exercise, as both of these can help to stabilize your mood.

• Anxiety

It’s not uncommon to feel anxious when you can’t sleep. After all, insomnia can be a frustrating and even stressful experience. But did you know that anxiety can also be a symptom of insomnia? That’s right - anxiety is one of the most common complaints among people with sleep problems. And it’s no wonder when you consider the fact that insomnia can lead to all sorts of worry and stress.

Diagnosing Insomnia

Insomnia is a complex condition that can be caused by a variety of factors. As a result, diagnosing insomnia can be a challenge for healthcare providers. To diagnose insomnia, healthcare providers will ask about your sleep habits and patterns. They may also ask about your medical history and any medications you’re taking.

If your sleep difficulties are affecting your quality of life, it’s important to seek help from a healthcare provider. With the right treatment, you can get the restful sleep you need to feel your best.

Insomnia Complications

Insomnia is more than just a nuisance—it can actually have serious consequences.

It can disrupt the body’s natural circadian rhythms, leading to fatigue and further sleep difficulties. This is known as circadian rhythm sleep disorder. Insomnia may also cause delayed reaction times, which may result in an automobile accident. If you’re an older woman, you can also be at a higher risk of falling.

Chronic insomnia can also have a serious negative impact on one’s health and wellness. It can worsen current conditions and raise your chance for developing certain medical issues, including:

• Asthma and other breathing and respiratory issues
• Heart failure, arrhythmia, high blood pressure, heart disease, and other cardiovascular issues
• Suicidal ideas, despair, and anxiety
• Drug abuse
• Chronic pain
• Pregnancy issues, such as intensified labor pain, an early birth, and a baby with a low birth weight
• Inflammation and other immune system issues that make it more difficult for the body to fight off infections and germs
• Metabolic disorders that interfere with the hormones regulating satiety and digestion can result in obesity and other health complications.

Treating Insomnia

There are many different treatment options available for those suffering from insomnia. Some people may find relief with over-the-counter medications, while others may need to seek out professional help to get their sleep patterns back on track. One of the most popular treatments or cure for insomnia isCognitive Behavioral Therapy for Insomnia (CBT-I), which can help people to change their thoughts and behaviors around sleep.

Cognitive Behavioral Therapy focuses on examining the relationship between our actions, thoughts, and sleep patterns. Examining and testing the validity of one’s thoughts and feelings regarding sleep, as well as looking at one’s actions to see if they support sleep, are two key processes. This behavioral therapy for insomnia also involves learning how to relax before bed, establish a regular sleep schedule, and avoid stimulating activities before bedtime.

For those who are unable to sleep, medication may be necessary in order to get the rest they need.

Prescription medications can help to promote sleep by acting on the chemicals in the brain that are responsible for regulating sleep. These medications should only be used as a last resort, however, as they can come with a number of potential side effects. If you think you may be suffering from insomnia, talk to your doctor about the best way to treat insomnia.

5 Tips to Beat Insomnia for Good

Treatment of any underlying cause of insomnia, like a medical condition or a mental illness, is essential. No matter what the cause, anyone who struggles with sleep can benefit from a few basic guidelines:

1. Create a Comfortable Sleep Environment.

Set a tone for a good night’s sleep by creating an environment conducive to relaxation. This means making up a comfy bed, setting the thermostat to a cooler temperature, and blocking out as much light as possible. The ideal sleep environment is cool, dark, and quiet. Keep the room clean and avoid using it for other activities. The bedroom should be all about sleep.

To create such an environment, start by closing the blinds or curtains to block out any outside light. Next, turn off any electronics in the room, as the blue light emitted from screens can disrupt your natural sleep cycle. Finally, consider using a fan or white noise machine to drown out any external noise. By creating a dark, quiet, and cool environment, you can encourage your body to fall asleep naturally and experience restful restorative sleep.

1. Avoid Heavy Foods and Alcohol Before Bed.

One of the worst things you can do before bed is eat a heavy meal or drink alcohol. Heavy, rich foods before bedtime stimulate your digestion and cause heartburn or acid reflux. Feeling uncomfortable in bed does not help you sleep. Alcohol is also disruptive to sleep. While a nightcap may feel relaxing and help you fall asleep faster, alcohol interferes with deep sleep and causes you to wake up more often in the night.

Alcohol, in particular, can cause you to wake up frequently during the night as your body metabolizes the alcohol. And fatty foods can lead to indigestion and heartburn, making it difficult to get comfortable and stay asleep. So if you’re looking to get a good night’s rest, it’s best to avoid consuming heavy foods or alcohol before bed. Instead, opt for a light snack that won’t weigh you down or keep you awake.

1. Ditch the Screen.

Studies have shown that spending more time staring at a screen contributes to insomnia. That’s because using electronic devices before bed can actually interfere with your sleep. The bright light from screens suppresses the production of melatonin, a hormone that helps to regulate your sleep cycle. Furthermore, the mental stimulation from watching TV or browsing the internet can make it harder to wind down before bed.

As a result, you may find yourself lying awake for hours, staring at the ceiling and wondering why you’re so tired. Limit time spent scrolling through social media on your phone throughout the day. Most importantly, avoid any screen time in the hour or two before bed. Try reading a book instead.

1. Relax Before Getting into Bed.

Most people know that it’s important to get a good night’s sleep. But what many don’t realize is that how you spend the hours before you go to bed can have a big impact on the quality of your sleep. Anything you can do to calm the mind and body before bed will help you sleep better. Experts recommend winding down for at least 30 minutes before hitting the hay.

During this time, you should avoid any activities that are stimulating or stressful. That means not working on that report for work or scrolling through social media. Instead, try something calming, like reading or taking a bath. Yoga, for instance, alsoimproves sleep quality when practiced regularly. Try a gentle type of yoga before bed, one that focuses on slow movements and breathing. Any other type of gentle, easy exercise, deep breathing, or stretching will also help relax you before sleep.

Try a Guided Sleep Meditation.

A good night’s sleep is important for both physical and mental health, but it sometimes can be difficult to get the rest you need. If you’re struggling to fall asleep, a guided sleep meditation may be able to help. Sleep meditations are typically around 30 minutes long and focus on relaxing the body and mind. They often include guided imagery and relaxing music.

When it’s time to get in bed, turn on a guided sleep meditation on BetterSleep. With all the prep work and a soothing meditation, you’ll be able to drift off to sleep. You should also find that you wake up less often, but if you do wake up, try another guided meditation to help you fall back asleep. If you’re new to meditation, it may take a few tries to get used to the practice, but it’s worth persisting as the benefits of a good night’s sleep are well worth it.

Other Healthy Sleep Habits

The 5 practices listed above are some of the most important things you can do to sleep better, but other healthy habits, practiced regularly, will further reduce insomnia:

• Exercise daily, even if it’s just a walk.

Regular exercise has been shown to improve the quality of sleep, as well as increase the amount of time spent in deep sleep. And even if you don’t have time for a full workout, just a simple walk can help to improve your sleep.

So if you’re looking for a way to get a better night’s rest, be sure to add some exercise to your daily routine. Your body (and your mind) will thank you for it!

• Go to Bed and Wake Up at the Same Time Every Day

One way to promote better sleep is to go to bed and wake up at the same time every day, even on the weekends. This may seem like a difficult task, but it’s actually quite simple: just set an alarm for the same time every day and stick to it. You may find it helpful to establish a bedtime routine, such as taking a warm bath or reading a book, to signal to your body that it’s time to wind down for the evening.

Just remember that consistency is key when it comes to promoting better sleep. So, if you want to get a good night’s rest, try setting a regular sleep schedule and sticking to it.

• Avoid Any Stimulating Activity Before Bed

While physical activity can help improve sleep quality, exercising too close to bedtime can make it difficult to relax. Lastly, working before bed can leave the mind racing, making it hard to quiet down enough to drift off. By avoiding these activities in the hours leading up to sleep, you can help create the conditions for a more restful night.

• Eat a Healthy Diet.

Another way to improve sleep quality is to eat a healthy diet. Eating foods that are high in nutrients and low in sugar can help regulate the body’s natural sleep cycle. In addition, avoiding caffeine and alcohol before bed can help promote deep, restful sleep. Some specific foods that have been shown to improve sleep quality include cherries, chamomile tea, and oats. So if you’re looking for ways to get a better night’s sleep, start by taking a closer look at your diet.

• Use Soothing Essential Oils to Relax.

Using essential oils can help promote better sleep. Certain scents have been shown to reduce anxiety and promote relaxation, both of which are crucial for a good night’s sleep. Lavender oil is one of the most popular options, but chamomile and vanilla are also effective. Simply add a few drops of oil to a diffuser or add a drop or two to your pillowcase before bedtime. You’ll be breathing in the soothing scent all night long, and you’re sure to wake up feeling refreshed and well-rested.

Conclusion

Insomnia can be a debilitating condition that impacts all aspects of your life, but it does not have to burden you forever. If you are one of the millions of people who suffer from insomnia, don’t despair. Many different treatment options are available to you, and most people find relief with some combination of treatments. These healthy lifestyle habits and good sleep hygiene practices should help you conquer poor sleep.

You may need to try a few different things before you find what works for you, but there is hope. If you still struggle, though, see your doctor. There could be an underlying health condition that needs treatment.

In addition to seeking professional help, there are many helpful tips and tricks you can use to get the best sleep possible. Download ourBetterSleep app for great ways to improve your sleep quality and get the rest you deserve.