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Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An
estimated 30%-50% of the general population are affected by insomnia, and 10% have chronic
insomnia.
Insomnia is a symptom, not a stand-alone diagnosis or a disease. By definition, insomnia is
"difficulty initiating or maintaining sleep, or both" and it may be due to inadequate quality or
quantity of sleep. Insomnia is not defined by a specific number of hours of sleep that one gets,
since individuals vary widely in their sleep needs and practices. Although most of us know what
insomnia is and how we feel and perform after one or more sleepless nights, few seek medical
advice. Many people remain unaware of the behavioral and medical options available to treat
insomnia.
Insomnia is generally classified based on the duration of the problem. Not everyone agrees on
one definition, but generally:
symptoms lasting less than one week are classified as transient insomnia,
symptoms between one to three weeks are classified as short-term insomnia, and
Statistics on Insomnia
Insomnia affects all age groups. Among adults, insomnia affects women more often than men.
The incidence tends to increase with age. It is typically more common in people in lower
socioeconomic (income) groups, chronic alcoholics, and mental health patients. Stress most
commonly triggers short-term or acute insomnia. If you do not address your insomnia, however,
it may develop into chronic insomnia.
Insomnia Causes
Insomnia may be caused by a host of different reasons. These causes may be divided into
situational factors, medical or psychiatric conditions, or primary sleep problems. Insomnia could
also be classified by the duration of the symptoms into transient, short-term, or chronic.
Transient insomnia generally last less than seven days; short-term insomnia usually lasts for
about one to three weeks, and chronic insomnia lasts for more than three weeks.
Many of the causes of transient and short-term insomnia are similar and they include:
Jet lag
Stressful situations in life (exam preparation, loss of a loved one, unemployment, divorce,
or separation)
anxiety,
stress,
schizophrenia,
depression.
In fact, insomnia may be an indicator of depression. Many people will have insomnia during the
acute phases of a mental illness.
Physiological related insomnia
Physiological causes span from circadian rhythm disorders (disturbance of the biological clock),
sleep-wake imbalance, to a variety of medical conditions. The following are the most common
medical conditions that trigger insomnia:
travelers
seniors
menopausal women
The prescription varieties of these medications may also contain stimulants and thus
produce similar effects on sleep.
Certain medications for high blood pressure have also been associated with poor sleep.
Common stimulants associated with poor sleep include caffeine and nicotine. You
should consider not only restricting caffeine and nicotine use in the hours immediately
before bedtime but also limiting your total daily intake.
People often use alcohol to help induce sleep, as a nightcap. However, it is a poor choice.
Alcohol is associated with sleep disruption and creates a sense of nonrefreshed sleep in
the morning.
A disruptive bed partner with loud snoring or periodic leg movements also may impair
your ability to get a good night's sleep.
Central Sleep Apnea. This is a complex disorder. It can be the primary cause of the
insomnia itself or it may be caused by other conditions, such as brain injury, heart failure,
high altitude, and low oxygen levels.
Restless leg syndrome (a condition associated with creeping sensations in the leg during
sleep that are relieved by leg movement)
Periodic limb movement disorder (a condition associated with involuntary repeated leg
movement during sleep)
Circadian rhythm disorders (disturbance of the biological clock) which are conditions
with unusual timing of sleep (for example, going to sleep later and waking up late, or
going to sleep very early and getting up very early).
Sleep state misperception, in which the patient has a perception or feeling of not
sleeping adequately, but there are no objective (polysomnographic or actigraphic)
findings of any sleep disturbance.
Inadequate sleep hygiene, in which the individual has poor sleep or sleep preparation
habits (described in the following treatment section.)
Insomnia Symptoms
Doctors associate a variety of signs and symptoms with insomnia. Often, the symptoms
intertwine with those of other medical or mental conditions.
Some people with insomnia may complain of difficulty falling asleep or waking up
frequently during the night. The problem may begin with stress. Then, as you begin to
associate the bed with your inability to sleep, the problem may become chronic.
Most often daytime symptoms will bring people to seek medical attention. Daytime
problems caused by insomnia include the following:
o Poor concentration and focus
o Difficulty with memory
o Impaired motor coordination (being uncoordinated)
o Irritability and impaired social interaction
o Motor vehicle accidents because of fatigued, sleep-deprived drivers
People may worsen these daytime symptoms by their own attempts to treat the
symptoms.
o Alcohol and antihistamines may compound the problems with sleep deprivation.
o Others have tried nonprescription sleep aids.
A person with insomnia needs a doctor's attention if it lasts longer than three to four
weeks, or sooner if it interferes with a person's daytime activities and ability to function.
Generally, a patient will not be hospitalized for most types of insomnia. However,
accidents may result from poor coordination and attention lapse seen with sleep
deprivation.
Worsening pain or increased difficulty breathing at night also may indicate a person need
to seek emergency medical care.
The doctor will seek to identify any medical or psychological illness that may be
contributing to the patient's insomnia. A thorough medical history and examination
including screening for psychiatric disorders and drug and alcohol use is paramount in
evaluation of a patient with sleep problems.
o For example, the patient may be asked about chronic snoring and recent weight
gain. This may direct an investigation into the possibility of obstructive sleep
apnea. In such an instance, the doctor may request an overnight sleep test
(polysomnogram). Sleep studies are frequently done in specialized "sleep labs" by
doctors trained in sleep medicine, frequently working under pulmonary (lung)
specialists. This test is not part of the routine initial workup for insomnia,
however.
o The diary will include the patient's personal assessment of their alertness at
various times of the day on two consecutive days within the two week period.
The Epworth Sleepiness Scale is an example of a validated questionnaire that can be used
to assess daytime sleepiness.
Actigraphy is another technique to assess sleep-wake patterns over time. Actigraphs are
small, wrist-worn devices (about the size of a wristwatch) that measure movement. They
contain a microprocessor and on-board memory and can provide objective data on
daytime activity.
Insomnia Treatment
In general, transient insomnia resolves when the underlying trigger is removed or corrected.
Most people seek medical attention when their insomnia becomes more chronic.
The main focus of treatment for insomnia should be directed towards finding the cause. Once a
cause is identified, it is important to manage and control the underlying problem, as this alone
may eliminate the insomnia. Treating the symptoms of insomnia without addressing the main
cause is rarely successful.
The following therapies may be used in conjunction with therapies directed towards the
underlying medical or psychiatric cause. They are also the recommended therapies for some of
the primary insomnia disorders.
Generally, treatment of insomnia entails both non-pharmacologic (non-medical) and
pharmacologic (medical) aspects. It is best to tailor treatment for individual patient based on the
potential cause. Studies have shown that combining medical and non-medical treatments
typically is more successful in treating insomnia than either one alone.
Exercise regularly at least 20 minutes daily, ideally 4-5 hours before your bedtime.
Do not drink caffeinated beverages later than the afternoon (tea, coffee, soft drinks etc.)
Avoid "night caps," (alcoholic drinks prior to going to bed).
Do not go to bed with your worries; try to resolve them before going to bed.
Relaxation therapy
Relaxation therapy involves measures such as meditation and muscle relaxation or dimming the
lights and playing soothing music prior to going to bed.
Stimulus control
Stimulus control therapy also consists of a few simple steps that may help patients with chronic
insomnia.
Do not watch TV, read, eat, or worry in bed. Your bed should be used only for sleep and
sexual activity.
If you do not fall asleep 30 minutes after going to bed, get up and go to another room and
resume your relaxation techniques.
Set your alarm clock to get up at a certain time each morning, even on weekends. Do not
oversleep.
Sleep restriction
Restricting your time in bed only to sleep may improve your quality of sleep. This therapy is
called sleep restriction. It is achieved by averaging the time in bed that the patient spends only
sleeping. Rigid bedtime and rise time are set, and patient is forced to get up even if they feel
sleepy. This may help the patient sleep better the next night because of the sleep deprivation for
the previous night. Sleep restriction has been helpful in some cases.
Other simple measures that can be helpful to treat insomnia include:
A person's body's circadian rhythm (biological clock) is particularly sensitive to light. Parents
who need to sleep during the day may have to make child care arrangements to allow them to
sleep.
Benzodiazepine sedatives: six of these sedative drugs have been used to treat insomnia.
There are reports of subjective improvement of quality and quantity of sleep when using
these medications. These include temazepam (Restoril), flurazepam (Dalmane), triazolam
(Halcion), estazolam (ProSom, Eurodin), lorazepam (Ativan), and clonazepam
(Klonopin).
Melatonin: Melatonin is secreted by the pineal gland, a pea-sized structure at the center
of your brain. Melatonin is produced during the dark hours of the day-night cycle
(circadian rhythm). Melatonin levels in the body are low during daylight hours. The
pineal gland responds to darkness by increasing melatonin levels in the body. This
process is thought to be integral to maintaining circadian rhythm. At night, melatonin is
produced to help your body regulate your sleep-wake cycles. The amount of melatonin
produced by your body seems to decrease as you get older. Melatonin may be beneficial
in patients with circadian rhythm problems.
Valeriana officinalis (Valerian) is a popular herbal medication used in the United States
for treating insomnia, however, to date there are no convincing studies to show any real
benefit in patients with chronic insomnia.
Next Steps
Follow-up
Follow the doctor's recommendations for the patient's medical and psychological conditions. The
patient will be asked to give their doctor feedback after they have followed a treatment plan.
Often the patient will have more than one option and more than one medication available to help
them. A patient should not lose hope if the first medication does not give them the results they
want or if they experience side effects or concerns. Report back to a doctor for advice.
Prevention
The following are suggestions to help anticipate and modify situations likely to be associated
with insomnia. They are not foolproof, nor will they safeguard the patient from the consequences
of sleep deprivation once it has occurred.
Insomnia from jet lag
If you can anticipate a trip, begin to shift your bedtime to coincide with the time schedule
in your destination.
Behavioral therapy has been useful in modifying the insomnia and symptoms of sleep
deprivation in shift workers.
You should shift your schedules forward in a clockwise direction - from days to evening
to night shift - and allow sufficient time to adapt (at least one week) between shift
changes.
Bright light is a potent stimulus to circadian rhythm. Bright light is being examined as a
rhythm synchronizer.
Shift workers should stress the importance of good sleep habits with regular bedtime and
awakening.
o Supplemental naps may be necessary to ensure work time alertness.
o Discuss the use of naps with a doctor.
o Some people promote using short-acting sedatives in the first few days following
a shift change, but not everyone agrees.
Stress may be positive or negative, and concerns about sleep may vary. Many stressors
will go away with support and reassurance.
Some people may need short-term treatment with medications. A doctor will often work
toward the lowest effective dose with a short-acting sedative to achieve proper sleep.
Avoid large meals, excessive fluid intake, and strenuous exercise before bedtime and
reduce the use of stimulants including caffeine and nicotine.
If you do not fall asleep within 20-30 minutes, try a relaxing activity such as listening to
soothing music or reading.
Limit daytime naps to less than 15 minutes unless directed by your doctor.
o It is generally preferable to avoid naps whenever possible to help consolidate your
night's sleep.
o There are certain sleep disorders, however, that will benefit from naps. Discuss
this issue with your doctor.
Outlook
Recovery from insomnia can vary.
If you have insomnia caused by jet lag, your symptoms will generally clear up within a
few days.
If you are depressed and have had insomnia for many months, it is unlikely that your
symptoms will go away on their own. You may need further evaluation and treatment.
Your outcome will also depend on coexisting medical conditions, which may include
congestive heart failure, chronic obstructive pulmonary disease (COPD), and chronic
pain syndromes.
sleeplessness, stress, anxiety, depression, sleepless, chronic insomnia, acute insomnia, mental
illness, sleep habits, insomniac, insomnia, difficulty sleeping, sleep, disorders that disrupt sleep,
difficulty falling asleep, primary insomnia, sleep test, polysomnogram, obstructive sleep apnea,
insomnia medications, daytime sleepiness, melatonin, nonbenzodiazepine sedatives, pineal
gland, jet lag, shift change, parasomnias
The following Viewer Comments have not been medically reviewed. See additional information.
Comment from: DavidA, 45-54 Male (Patient)
For years I have had trouble falling and staying asleep or wakening and unable to fall back
asleep. I have a particularly stressful job and I would change my circumstance if I could afford to
do so, but that's not happening anytime soon. I am a coffee drinker and though I have quit and
resumed many times, I never found that avoiding caffeine helped my issue. I also have mild
depression and these days have had success in minimizing it. I take OTC antihistamine to help
me fall asleep, and that works 80% of the time, but there are times where nothing seems to help.
I have tried everything from prescriptions to melatonin supplements. Even recently I had a pulled
muscle where the hydro-codeine painkiller could not even help me fall asleep. When I awake in
the night I have mentioned jokingly to coworkers that the "committee" called a meeting to
discuss all things worrisome. Published: September 10 ::