Understanding the Causes, Symptoms & Treatments of Insomnia

Insomnia is not just ‘not being able to fall asleep.’ It is a sleep disorder affecting millions of adults globally. This condition makes it challenging to fall asleep, stay asleep, or wake up too early and not be able to go back to sleep.

Insomnia leads to poor sleep quality that can significantly impact day-to-day life. But what causes insomnia, and how can it be treated effectively? In this article, we’ll explore the best treatments for insomnia, its symptoms, and how to treat insomnia at home.

What is Insomnia?

The Diagnostic Statistical Manual (DSM V) defines Insomnia is characterised by dissatisfaction with the quantity or quality of sleep and is commonly associated with one or more of the following symptoms: difficulty initiating sleep, difficulty maintaining sleep, which is characterised by frequent awakenings or problems returning to sleep after awakenings.

Types of Insomnia

Insomnia can be categorised as acute or chronic. Acute insomnia tends to last a relatively short period, ranging from a few days up to months. Chronic insomnia lasts for three months or longer and is often associated with an underlying medical or psychological condition.

Chronic Insomnia can also be classified into primary or secondary. The difference between the two is primary insomnia is not linked to other health conditions, whereas secondary insomnia results from other problems such as depression, chronic pain, or substance use.

What Causes Insomnia?

There are also several reasons why a person experiences insomnia. This ranges from stress and anxiety, especially for people who overthink about incidents in life.

Certain medical conditions like asthma, chronic pain, or gastrointestinal diseases are responsible for sleep disorders. Lifestyle choices that include excessive intake of caffeine or alcohol and irregular sleep patterns also account for insomnia.

Insomnia Symptoms

It is crucial to identify the symptoms causing insomnia so that adequate treatment is devised beforehand to avoid complications from arising. Insomnia symptoms can significantly impact physical and mental health if left untreated.

Common Signs and Symptoms of Insomnia

The most common insomnia symptoms include failing to sleep at night, waking up repeatedly throughout the night, and feeling drowsy even after spending a night's sleep, which often leads to daytime tiredness.

More subtle insomnia symptoms may involve irritability, lack of focus, or an overall feeling of inefficiency—adults frequently report these.

Treatment in adults begins with delineating these signs and insomnia symptoms and assisting an individual or group with the underlying causes.

How to Recognise Severe Symptoms of Insomnia?

While occasional sleeplessness is common, chronic or severe insomnia symptoms require medical attention.

If you are experiencing sleeplessness for several nights in a row or feeling tired to the point where you experience disorganisation in your daily functioning and mood swings linked to sleep deprivation, you should seek a healthcare professional to address your insomnia symptoms effectively.

Causes of Insomnia

Understanding the different insomnia causes can help you handle it well and treat it effectively.

Psychological Causes

Numerous research studies have consistently linked stress, anxiety, and depression to insomnia. So, stress, anxiety, and depression have been established to be some of the most common psychological causes of insomnia.

Many individuals who experience overwhelming worry or depression often find it difficult to sleep, which further worsens their mental condition.

Medical Causes

Various studies suggest that many chronic medical conditions can indeed disrupt sleep and lead to insomnia. These conditions often cause discomfort or pain, making falling or staying asleep difficult.

Conditions like asthma, Gastroesophageal Reflux Disease (GERD), and chronic pain can lead to disordered sleep and awakenings during the night, sometimes with subsequent insomnia.

Insomnia treatment may be required to address the underlying medical condition(s) before improving sleep.

Lifestyle and Environmental Causes

Other causes include lifestyle and environmental factors. For example, sleep or caffeine ingestion before bed, irregular sleep schedules, and sleeping in a poor environment can cause insomnia.

Therefore, learning how to treat insomnia at home depends on handling such factors.

Insomnia Diagnosis

A proper diagnosis will help determine the best course of insomnia treatment. Your doctor will begin by reviewing your health history and conducting appropriate tests to confirm whether it is a case of insomnia.

How is Insomnia Diagnosed?

Professionals usually begin the diagnosis by asking about your sleep patterns and overall history. Sometimes, a medical history may be supplemented by a physical examination to rule out underlying medical conditions.

Keeping a sleep diary for two weeks may be helpful and guide treatment.

Diagnostic Tests for Insomnia

Usually, when assessing insomnia, the healthcare provider would prescribe further tests such as a sleep study, actigraphy, or even a multiple sleep latency test.

In such diagnostics, more profound issues that may be linked to insomnia may be found, such as sleep apnea and many other medical conditions that can be linked to sleep disorders.

Insomnia Therapy and Treatment

There are various ways to treat insomnia, ranging from behavioural therapies to medical treatments.

Behavioural and Cognitive Therapies

CBT-I is the most effective insomnia therapy for chronic cases. This therapy prompts a patient to replace negative thoughts about sleep with more positive ones and offers relatively healthy behaviours about sleeping.

The concept of CBT-I implies the changing of thoughts and behaviours leading to the establishment of insomnia, providing long-term improvements.

Medical Treatments

In cases where the patient cannot surpass insomnia through cognitive behavioural therapy, the prescribed treatment could be medical. Prescription medication like sedatives or sleeping pills can serve as a short-term solution.

However, this medication, after a long time, is not very useful as there is a probability of dependency, and it may also result in side effects. There are also over-the-counter drugs that help overcome insomnia; however, they should be consumed only after taking proper precautionary measures.

Natural Treatments for Insomnia

For those seeking holistic insomnia treatment options, natural remedies such as valerian root, chamomile tea, or melatonin supplements can be helpful.

This, coupled with lifestyle modifications such as exercising regularly and eating a healthy diet, promotes sleep quality.

How to Treat Insomnia at Home

Insomnia treatment at home focuses on practical lifestyle modifications and healthy habits. Here are a few suggestions:

Sleep Hygiene Tips

Maintaining proper sleep hygiene is key to effective insomnia treatment at home without medication.

This means maintaining a regular sleep schedule, ensuring that your bedroom is dark and quiet, and trying to avoid electronic devices before bedtime. Developing a restful environment can work wonders in improving sleep quality.

Relaxation Techniques

Other relaxation techniques, such as meditation, progressive muscle relaxation, and deep breathing exercises, help reduce anxiety and enhance deeper sleep.

Such techniques can complement insomnia therapy and prove to be very effective in insomnia treatment in adults who suffer from stress-induced sleeplessness.

Complications of Untreated Insomnia

If left untreated, insomnia can lead to several health complications, affecting both physical and mental well-being. Insomnia therapy and insomnia treatment can help mitigate these risks by addressing the root causes of sleeplessness.

Physical Health Risks

Chronic insomnia goes hand in hand with a myriad of physical health risks. Some of the primary risks include high blood pressure, heart disease, and impaired immune systems.

Such sleeping conditions tend to put massive pressure on the body, putting it at risk of developing these conditions. Seeking insomnia treatment early can prevent these serious health issues.

Mental Health Risks

Mental disorders, like anxiety and depression are highly associated with insomnia. An individual who suffers the condition of extended sleep deprivation has a high chance of developing mood swings, irritability, and even suicidal thoughts.

Engaging in insomnia therapy can significantly alleviate these mental health challenges, ensuring better overall well-being.

Preventing Insomnia

Insomnia can be prevented through lifestyle changes and ensuring the environment is suitable for proper sleep.

Lifestyle Changes

Regular exercise, limiting caffeine and alcohol intake before bedtime, and proper nutrition will help prevent insomnia. Such lifestyle changes support not only sleep quality but also a healthy life.

Creating a Sleep-Conducive Environment

Preventive measures also include a quiet and comfortable bedroom. Invest in good mattress sets, limit light levels, reduce unwanted noises, and ensure a cooler temperature in the bedroom.

Optimising your environment for sleep could save you from these most common causes of insomnia and secure a fresh night's sleep every night.

How Mindtalk Can Help with Insomnia

Mindtalk is a top mental health platform offering quality resources and professional guidelines to anyone suffering from insomnia.

From cognitive behavioural therapy to personal sleep hygiene recommendations, Mindtalk enables people to overcome the challenges of acute or chronic insomnia. We also equip users with the best choices to overcome insomnia, with long-term outcomes.

If you're seeking solutions for emotional and mental well-being, MindTalk’s Insomnia Therapists are here to help. Our platform offers comprehensive mental health services, including counselling, therapy, and psychiatric care, provided by specialised experts. With a focus on evidence-based and holistic approaches, we support your path to personal growth and healing. Reach out to us today to book a therapy session. Call us at +91 73534 00999.

FAQs

What is the main cause of insomnia?

The main cause of insomnia is often stress, which can involve worries about work, health, finances, or personal issues. These concerns can overstimulate the mind at night, making it challenging to fall asleep.

What is the treatment of insomnia?

Insomnia treatment often includes Cognitive Behavioural Therapy for Insomnia (CBT-I), which focuses on changing thoughts and behaviours that disrupt sleep. Sedatives for a short period may also be prescribed alongside lifestyle adjustments like maintaining a consistent sleep routine.

How can I control insomnia at home?

Insomnia can be treated by cognitive behavioural therapy along with prescription medication, not to mention lifestyle changes. CBT-I effectively cures long-term treatment with insomnia.