Do you have trouble sleeping or wake up several times during the night without being able to go back to sleep? Insomnia is a sleep disorder that affects millions of people and can profoundly harm your sleep quality and health in general. Understand what are the symptoms, what are the causes and how to treat insomnia It is essential to recover a good night's sleep and have more energy in your day to day life.
Summary
In this comprehensive article, you will discover:
- You main symptoms of insomnia;
- To the causes of insomnia and its triggers;
- How is it done? insomnia diagnosis;
- Natural and medical strategies for treat insomnia;
- Practical tips for sleep better and prevent episodes of insomnia.
Read on to understand why insomnia is not just an inconvenience and what you can do to improve the quality of your sleep with simple — and effective — changes.
Explanatory video about insomnia, its different causes and possible treatments:
What is insomnia and why does it affect so many people?
THE insomnia is defined as any difficulty initiating or maintaining sleep, or waking up very early and unable to go back to sleep. It can be occasional or develop into a case of chronic insomnia, significantly interfering with physical, emotional and mental well-being.
Insomnia is a sleep disorder which, according to the International Classification of Diseases, can be classified in:
- Acute insomnia (short term): related to stressful events or changes in routine;
- Chronic insomnia: when symptoms persist for more than three months and occur at least three times a week;
- Primary insomnia: when there is no associated medical or psychological condition.
THE incidence of insomnia is high: many adults report intermittent insomnia at some point in life. She may be part of the symptoms of other disorders and should be investigated carefully.
Main symptoms of insomnia that you should watch out for
Identify the insomnia symptoms is the first step in combating the problem. Signs vary, but the most common include:
- Difficulty sleeping when lying down, even when tired;
- Frequent waking up during the night, unable to maintain sleep;
- Wake up very early, without being able to go back to sleep;
- Feeling tired when waking up, even after a long night's sleep.
Others daytime symptoms also indicate insomnia:
- Irritability and mood swings;
- Difficulty concentrating and memory lapses;
- Sleepiness throughout the day and poor performance at work or study.
If these symptoms presented persist, the ideal is investigate possible causes and consider a insomnia treatment.
Causes of Insomnia: What Can Trigger This Sleep Disorder?
To the causes of insomnia may vary from person to person, but some factors are common:
- Stress emotional and problems at work, family or finances;
- Anxiety and depression — which are also sleeping disorders associated;
- Consumption of caffeine, alcohol or nicotine, especially close to bedtime;
- Irregular sleeping hours and wake up, what makes it difficult to sleep and deregulates the sleep cycle.
In addition, factors such as:
- Inadequate sleeping environment (too much noise, light or heat);
- Use of screens before bed, which inhibits the production of melatonin;
- Medical conditions such as sleep apnea or restless legs syndrome.
These possible causes must be analyzed together to guide the best action plan.
Insomnia due to anxiety: understand this common relationship
THE insomnia may have originates in anxiety, and this is one of the most frequent triggers. The racing mind, the incessant thoughts and the feeling of alertness prevent the body from relaxing before bed.
The relationship between anxiety and insomnia forms a vicious cycle:
- Anxiety makes it difficult to sleep and leads to sleepless nights;
- Lack of sleep increases anxiety the next day;
- And this all repeats itself, further compromising health.
Relaxation techniques how meditation, deep breathing or mindfulness can help reduce this state of alertness close to bedtime and improve sleep quality.
👉 If you want to understand how insomnia affects your mind and how to take care of your emotional health in a complete way, see this guide on well-being and mental health.
Insomnia during pregnancy: how to deal with sleepless nights
During pregnancy, it is common for sleep to be affected for several reasons:
- Hormonal changes intense;
- Physical discomforts (such as abdominal volume and back pain);
- Need to go to the bathroom frequently, breaking the sleep rhythm.
Furthermore, the anxiety related to the arrival of the baby and the new responsibilities can be intense. The insomnia during pregnancy is challenging, but can be alleviated with:
- Sleep hygiene: keep the room dark, cool and quiet;
- Relaxing routine before bed;
- Avoid caffeine and heavy meals at night;
- Light activities, such as walking and stretching.
THE pregnancy is a delicate moment, and any disorder must be accompanied by a professional.
Insomnia in Menopause: Hormonal Changes and the Impact on Sleep
THE menopause brings with it important physiological changes, mainly due to the drop in estrogen levels. This can cause:
- Hot flashes and night sweats;
- Anxiety and mood swings;
- Difficulty falling or staying asleep.
This condition increases the risk of chronic insomnia. To get around the situation:
- Keep the environment cool (fans and light clothing);
- Follow regular bedtimes and wake-up times;
- Bet on relaxation techniques and cognitive behavioral therapy.
When necessary, the professional can recommend forms of treatment more specific.
Insomnia ICD: medical classification and how the diagnosis is made
Insomnia is classified for the ICD-10 under code F51.0, which corresponds to non-organic sleep disorders.
THE diagnosis of insomnia is made by complaints reported by the patient, associated with:
- Symptom assessment nocturnal and diurnal;
- Registration in sleep diary;
- Application of clinical questionnaires and assessment scales;
- In some cases, polysomnography exams are indicated.
THE diagnosis of insomnia must be individualized, considering emotional, behavioral and physiological factors.
Insomnia what to do: natural and effective strategies to improve sleep
Before seeking medication, it is worth adopting lifestyle changes that can fight insomnia and improve the sleep quality:
- Sleep hygiene: maintain a regular bedtime and wake-up routine;
- Avoid caffeine and stimulants close to bedtime;
- Disconnect from screens at least 1 hour before bed;
- Use low light and peaceful environments;
- Adopt practices such as meditation and conscious breathing.
Also include:
- Calming teas, such as chamomile and lemon balm;
- Hot baths and essential oils;
- Moderate physical exercise, far from the bedtime.
These simple actions have a positive effect on the sleep is essential for the body and mind.
When to Seek Professional Help for Insomnia
THE insomnia usually deserves medical attention when:
- Persists for more than three months;
- Cause daytime symptoms serious;
- It impacts productivity, relationships and mental health.
In these cases, the treatment of insomnia should be conducted by experts, who can recommend:
- Cognitive Behavioral Therapy for Insomnia (CBT-I);
- Treatment of other concomitant diseases;
- Specific medications (only as a last resort and with prescription).
Remember: insomnia can be treated, and treatment options effective ones exist.
Summary: What You Need to Remember About Insomnia
- Insomnia is a disorder which affects sleep and quality of life;
- Could it be acute or chronicle, and is often linked to anxiety, stress or bad habits;
- You main symptoms include difficulty sleeping, waking up multiple times, and tiredness during the day;
- Practices of sleep hygiene help a lot to sleep better;
- In persistent cases, the diagnosis of insomnia is made with specialized medical support;
- THE insomnia treatment may include lifestyle changes, therapies, and medications;
- Insomnia is not something to ignore — taking care of your sleep is taking care of your health.
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