Do you have difficulty falling and staying asleep despite following all the steps for a healthy sleep routine? Then, you might be dealing with insomnia, a common sleep disorder that can severely disrupt your sleep patterns.

Below, you will learn about what insomnia is, its symptoms, possible treatment methods, and more.

What is insomnia?

Insomnia is a common sleep problem that leads to trouble falling asleep or staying asleep. 

However, the condition goes beyond just a bad night’s sleep, as it can severely disrupt natural sleep patterns, sometimes for long periods. As a result, it can make you feel tired during the day, cause memory problems, make you feel worn out, and affect your overall focus and mood.

Types of insomnia

Insomnia is a complex sleep disorder that manifests in various forms. Understanding these different types of insomnia is crucial for developing effective treatment strategies and restoring proper sleep patterns.

Insomnia can be classified based on the sleep disturbances it causes. Some people only have difficulty falling asleep, which is called sleep-onset insomnia. Others might find it easier to fall asleep, but they wake up at night, which is the hallmark symptom of sleep-maintenance insomnia. When people have both problems simultaneously, we call that mixed insomnia.

We can also differentiate between acute and chronic insomnias. Acute insomnia usually lasts from a few nights to a few weeks, while chronic insomnia affects people for months and more than three nights a week.

Another classification doctors use is based on the underlying causes behind the condition. Primary insomnia is when the disorder can’t be attributed to any other medical, psychiatric, or environmental cause. If it’s linked to other underlying health conditions or external factors, such as asthma, depression, cancer, medications, pain, or substance abuse, the condition is considered secondary insomnia.

One other type of insomnia worth mentioning is paradoxical insomnia. Individuals with paradoxical insomnia often feel awake even while they are sleeping, which causes them to perceive themselves as sleeping inadequately despite evidence of sufficient sleep. Paradoxical insomnia can lead to similar symptoms as regular insomnia.

Insomnia symptoms

While insomnia can take many different forms, the symptoms are usually similar for all of them. It’s important to note that insomnia is more than just simple sleeplessness. In order to diagnose insomnia, the condition must not only make it challenging to fall or stay asleep but also significantly interfere with daily functioning.

  • Difficulty falling and staying asleep – The hallmark symptom of insomnia is disturbances in falling or staying asleep. These two can appear simultaneously or separately.
  • Daytime sleepiness – Insufficient or disrupted sleep during the night can result in excessive daytime sleepiness, making it challenging for individuals to stay alert and engaged during waking hours.
  • Memory problems – Chronic sleep disturbances can impact cognitive functions, leading to memory problems. Individuals with insomnia may notice memory lapses and reduced cognitive performance.
  • Fatigue – The persistent struggle to attain quality sleep can result in overall fatigue, leaving individuals feeling physically and mentally drained.
  • Difficulty concentrating – Insomnia often impairs the ability to concentrate and focus on tasks, both at work and in daily activities. This can hinder productivity and lead to heightened stress levels.
  • Mood swings –  Sleep plays a crucial role in regulating mood. Insomnia can contribute to mood swings, irritability, and an overall emotional imbalance, affecting interpersonal relationships and personal well-being.

Recognizing these symptoms is essential for seeking timely intervention and addressing the root causes of insomnia. It’s important to note that the severity and combination of symptoms can vary among individuals. Additionally, persistent symptoms may indicate the presence of an underlying health condition that requires attention.

Insomnia causes

Insomnia can stem from a variety of factors. Successful treatment depends on identifying and correcting these factors, as simply treating the symptoms of insomnia will only work as a quick fix and not as a long-term solution in most cases.

As mentioned previously, insomnia can be categorized into primary and secondary types, which refers to the nature of the underlying causes behind the condition.

Primary insomnia causes

Understanding the root causes of primary insomnia is essential, as this type is not a byproduct of other health conditions but often arises from outside factors that one might be able to correct.

  • Stress – Daily stressors, whether related to work, relationships, or life changes, can lead to the development of primary insomnia, in addition to increasing the risk of other health conditions.
  • Environmental causes – The optimal sleep environment is dark, quiet, and not too hot. If any of these factors are not optimal, that may disrupt sleep patterns and contribute to primary insomnia.
  • Disrupted circadian rhythm – Our body’s natural sleep-wake cycle is a crucial factor when it comes to healthy sleep. Jet lag, shift work, and irregular sleeping habits can disturb this circadian rhythm, leading to primary insomnia.
  • Genetic factors – Genetic traits can cause the onset of primary insomnia or the development of secondary insomnia through other inherited health conditions.

Secondary insomnia causes

Unlike primary insomnia, secondary insomnia is always the result of underlying health issues. Identifying and managing these underlying conditions is crucial for effective treatment. Let’s take a look at some of these possible causes.

  • Mental health problems – Mental health conditions, such as depression, ADHD, and anxiety, can contribute to secondary insomnia, often intensifying existing sleep disturbances.
  • Medications – Certain medications may have insomnia as a side effect, disrupting sleep patterns and leading to secondary insomnia.
  • Substance abuse – Consumption of substances like caffeine, alcohol, drugs, or tobacco can adversely impact sleep, contributing to secondary insomnia, especially in higher doses or close to bedtime.
  • Pain – Health conditions that cause consistent pain can make it challenging for individuals to find a comfortable sleeping position or fall asleep, leading to secondary insomnia.
  • Sleep disorders – Other sleep conditions, such as sleep apnea, bruxism, and restless leg syndrome, can directly interfere with sleep and cause the development of insomnia.
  • Hormonal imbalances – Changes in hormone levels, often associated with various life stages or health conditions, can also contribute to secondary insomnia.
  • Pregnancy – Hormonal fluctuations and physical discomfort during pregnancy may lead to temporary bouts of secondary insomnia.

Risk factors for insomnia

Alongside specific causes, some factors may increase your risk of developing insomnia.

  • Genetic predisposition
  • Older age
  • Being a woman
  • Mental health conditions
  • Shift work
  • Chronic illnesses

Diagnosing insomnia

Diagnosing insomnia involves a physical examination and interview questions about sleep patterns, symptoms, and potential contributing factors. Additionally, keeping a sleep diary, noting bedtime routines, and tracking sleep quality can aid in the diagnostic process, so you could start documenting these even before your appointment.

In some cases, doctors might recommend overnight sleep studies or other specialized tests to identify or rule out other potentially related sleep disorders.

When diagnosing insomnia, it’s essential not only to identify the condition but also to uncover all possible underlying causes. Insomnia rarely appears without any triggers, and treatment efforts should always focus on fixing the root cause instead of just providing short-term relief for the symptoms.

Insomnia treatments

When treating insomnia, doctors usually focus on finding and fixing the underlying causes of the issue.

Acute insomnia caused by stressful events, momentary environmental changes, or temporary medications may often go away without any additional treatment.

However, if the issue persists for longer than a couple of weeks, you might need to start some form of treatment plan.

Medications and sleeping pills for insomnia

In some cases, doctors might recommend medications for your problem. 

Sleeping pills rarely offer a long-term solution, but they can work as a quick fix if your daytime fatigue impairs daily functions. Prescription sleeping pills have strong effects, but some of them carry the risk of addiction, so doctors typically view them as a last resort solution. You can buy OTC sleeping pills, but they aren’t recommended either because people tend to develop tolerance quickly, and most of them can have severe side effects and interactions with other medications.

However, traditional drugs can come in handy in treating some underlying causes, which in turn also makes the symptoms of insomnia better. For example, pain management for chronic conditions could improve your sleep quality.

Promoting healthy sleeping habits

Focusing on maintaining healthy sleeping and lifestyle habits doesn’t offer an instant fix for insomnia, but it can be part of a long-term treatment plan, especially for primary insomnia.

To maintain healthy sleep hygiene, one should focus on these things:

  • Follow a strict sleep schedule that works for weekdays and weekends alike.
  • Sleep in a dark, quiet, and cool sleep environment. You can utilize blackout curtains, white noise machines, or smart thermostats.
  • Avoid stimulating activities and substances before bedtime. Tobacco, caffeine, alcohol, and some drugs can severely impair your sleep schedule, even with only occasional usage.
  • Incorporate sleep-inducing foods into your dinner.
  • Practice relaxation techniques, breathing exercises, and relaxing activities before bedtime.

Following these tips could improve your overall sleep quality, lessen the impacts of insomnia, and help you with other sleep disorders as well.

Natural remedies for insomnia

Traditional sleeping pills are only recommended in severe cases of insomnia because of their side effects and addictive nature. However, certain natural remedies could bring relief for milder cases.

Natural sleeping pills made out of valerian may work well for some. Other options might include calming essential oils like lavender or sleep-inducing foods like tart cherry. Taking melatonin supplements could also offer some relief if your insomnia is related to circadian rhythm problems.

If you are looking for a non-invasive and entirely drug-free solution, you might want to take a look at our innovative REM sleep patches. They offer a way to signal your brain via vibrotactile technology that it’s time to get some quality rest.

Treating chronic insomnia

Chronic primary insomnia is fairly rare, and treating it can be challenging. This form of insomnia doesn’t have a clear underlying cause to fix, and sleeping pills are not recommended for long-term use.

In these rare cases, experts might recommend cognitive behavior therapy to try and build new brain pathways and fix some deep issues that might be related to your insomnia.