Guide to Demystifying Insomnia: Types, Causes, and Effective Coping Strategies

Various Types of Insomnia

Like any other general disease, Insomnia has two types: acute and chronic. Understanding their differences is crucial in designing the treatment methods.

Acute Insomnia

Acute Insomnia occurs suddenly and may get triggered by an event or a situation. The events could range from stress to significant life changes or environmental factors. The acute condition affects only briefly, like a few days or weeks. Since it is related to a specific cause, it has occasional frequency.

Chronic Insomnia

Chronic Insomnia has a gradual development pattern. There wouldn't be any specific causative event or situation. It is usually associated with underlying medical conditions, psychiatric disorders, etc. Moreover, it lasts for an extended period, like at least three months. 

You can characterise chronic Insomnia by persistent and regular difficulty in falling asleep. Also, the person has difficulty staying asleep or experiences non-restorative sleep. Overcoming sleeplessness becomes so tricky in chronic Insomnia. It can occur multiple times a week.

What Can Cause Your Insomnia?

Various factors can cause a lack of sleep or disturbed sleep. Certain habits can affect your ability to sleep. Let's take a closer look at these factors.

Stress and Anxiety

In this fast-moving modern world, people experiencing constant stress and anxiety are no wonder. Excessive worries and stress related to your work, relationships, etc, can affect your ability to relax and fall asleep.

Depression

Depression is generally associated with disturbances in sleep patterns. People affected with depression may find it challenging to fall asleep and stay asleep, or they may wake up too early. There is a strong relationship between mental health and Insomnia.

Medical Conditions

You must have noticed that healthcare providers prescribe people with chronic illnesses medications to help them sleep. Why? It is because the chronic pain they are experiencing never lets them catch a good sleep. Conditions like arthritis, asthma, and other medical issues can cause discomfort that disrupts sleep. 

Medications

Specific side effects from medications may result in insomnia. You may find people using medicines like antidepressants, antihypertensives, etc, facing difficulties following a regular sleep routine.

Caffeine and Stimulant Use

You would have used coffee while working for long hours. Coffee is a stimulant, and it makes you more enthusiastic. But having coffee and other stimulants near your bedtime can affect your normal sleep.

Irregular Sleep Schedule

Your body has a biological clock that you may maintain according to your daily routine, which includes your sleep schedule. However, an irregular sleep pattern can disrupt this natural rhythm, causing disturbed sleep.

Hormonal Changes

Hormonal fluctuations, like those during menstruation, pregnancy, or menopause, can impact sleep in some people.

Age-Related Factors

You have probably noticed your elder relatives struggling with sleep disturbances. Insomnia can be more prevalent in older adults, possibly due to changes in sleep architecture and increased likelihood of medical conditions.

How Do You Feel When You Have Insomnia?

Imagine the issues you have faced after a lousy night's sleep. You feel tired. Those who have Insomnia have to go through this plight regularly. The symptoms can cause both physical and mental impacts.

Let's explore the common symptoms of Insomnia in detail:

Difficulty Falling Asleep

People who have Insomnia may have trouble initiating sleep. They lie awake in bed for an extended period before finally falling asleep.

Difficulty Staying Asleep

People with Insomnia cannot sleep for an adequate period. They experience frequent awakenings during the night. 

Waking Up Too Early

Insomnia can lead to waking up earlier than desired. Individuals may struggle to go back to sleep.

Non-Restorative Sleep

People with Insomnia often feel tired and unrefreshed upon waking. Even if individuals with Insomnia spend enough time in bed, the quality of sleep may be poor.

Daytime Sleepiness

Continuous difficulty sleeping at night often results in excessive daytime sleepiness, fatigue, and reduced alertness.

Irritability and Mood Disturbances

People lacking quality sleep experience irritability, mood swings, and increased sensitivity to stress.

Difficulty Concentrating

Quality sleep is essential for normal brain functioning. Sleep deprivation can lead to cognitive challenges, including problems with concentration, memory, and decision-making.

Impaired Performance

Insomnia can negatively impact work or academic performance due to decreased focus and productivity.

Increased Errors and Accidents

Reduced alertness and disturbed cognitive function can enhance the risk of accidents and errors in daily activities.

Tension Headaches

Insomnia is associated with an increased possibility of tension headaches. It can contribute to discomfort and further sleep disturbances.

Gastrointestinal Symptoms

Some individuals with Insomnia may experience gut symptoms such as indigestion, nausea, or other gastrointestinal issues.

Muscle Aches and Pains

Chronic Insomnia may cause increased muscle tension and stress. These contribute to muscle aches and pains.

Experiencing these symptoms can be exhausting. As mentioned earlier, it can harm your physical and mental health. Let's see how!

Long-Term Impact on Physical and Mental Health

Insomnia Treatments and Management Techniques

Specific treatment techniques have evolved to manage insomnia and its symptoms. You may be aware of sleep pills that people with sleep problems often use. There are healthier and more effective techniques, including cognitive behavioural therapy (CBT). CBT for Insomnia is considered the golden standard for treating Insomnia.

Your healthcare provider may prescribe medications for short-term relief from insomnia. These can include benzodiazepines, non-benzodiazepine hypnotics, or sedating antidepressants. However, we do not advise long-term use for severe insomnia treatment due to the risk of dependence and side effects.

You can make practical changes and steps to tackle sleeplessness and have a quality sleep routine. Try to adopt these steps to create a sleep hygiene for tackling Insomnia:

Maintain a Consistent Sleep Schedule!

Get in bed and wake up at the same time every day. Try to follow this even on weekends.

Create a Comfortable Sleep Environment.

Keep the bedroom dark, quiet, and calm. Use a comfortable mattress and pillows to ensure your quality sleep.

Avoid Stimulants and Alcohol

Avoid caffeine and nicotine use close to your bedtime, and even alcohol intake, as it can disturb your sleep patterns.

Establish a Relaxing Pre-Sleep Routine

You can engage in calming and relaxing activities before bedtime, such as reading books, listening to soothing music, or taking a warm bath.

Limit Screen Time

Reduce exposure to electronic devices with screens before bedtime. The blue light emitted can disrupt sleep initiation.

Regular Exercise

Incorporate regular physical activities into your routine. Make sure to avoid intense exercise close to your bedtime.

Relaxation Techniques

The practices of meditation and deep breathing techniques are gaining popularity daily. Relaxation methods such as deep breathing, technique, progressive muscle relaxation, etc, reduce stress and promote quality sleep.

Limit Worries

Set aside time during the day to address worries and concerns. Don't let them occupy your mind when you're trying to sleep.

Create a Sleep-Conducive Environment!

Ensure your bedroom is comfortable, dark, and quiet. Use blackout curtains if necessary.

Limit Naps

If you feel like napping, keep it short (20-30 minutes). Avoid napping too close to bedtime.

Ayurvedic Approach to Overcoming Sleeplessness

Ayurveda offers several treatment plans, including medications and therapies to counter the effects of Insomnia. Ayurveda is mainly concerned with balancing your body and mind. Thus, the medications and therapies primarily concern correcting your body and mind imbalances.

Some general formulations and therapies employed by Ayurveda experts are considered the best medications for treatment-resistant insomnia. Please find them listed below:

Ayurvedic Formulations for Sleep

Here are some of the best medications for sleep disorders in Ayurveda:

Ashwagandha Churna

Ashwagandha (Withania somnifera) is a potent adaptogenic herb. It is known for its ability to reduce stress and promote relaxation. Ashwagandha churna is a powdered form of herb. It supports the nervous system and improves sleep quality.

Brahmi Ghrita

Brahmi (Bacopa monnieri) is a herb known for calming mental effects. Brahmi ghrita is a medicated ghee infused with Brahmi. Enhancing cognitive function, reducing anxiety, and inducing restful sleep is often recommended.

Jatamansi Choorna

Ayurveda values Jatamansi (Nardostachys jatamansi) for its calming and soothing effects on the nervous system. Jatamansi choorna is a powdered form of the herb. It alleviates stress, anxiety, and Insomnia.

To know how to use these formulations, consult with our Ayurvedic experts. They will analyse your health condition and prescribe a personalised formulation dosage that suits you.

Ayurvedic Procedures for Sleep

Here are some of the best insomnia treatments or therapies in Ayurveda:

Shirodhara

Shirodhara is the continuous flow of warm herbal oil onto the forehead. The procedure has a profound calming effect on the mind and nervous system. It promotes relaxation and better sleep.

Abhyanga (Oil Massage)

Regular abhyanga or oil massage has benefits! How? By pacifying Vata dosha, often associated with sleep disturbances. Warm "ksheera bala" oil in massage is particularly soothing.

Sarvangadhara

Sarvangadhara is a therapeutic procedure featuring warm herbal oil pouring over the body. This full-body oil treatment calms the nervous system and can be conducive to better sleep.

Note: Consult a certified Ayurvedic practitioner before including any Ayurvedic formulations or therapy in your daily routine. 

Let Us Conclude!

Having read this much, you would have a basic idea about Insomnia. Being aware of Insomnia with enough medical knowledge helps you to identify the symptoms and act quickly. We have discussed the different types of insomnia, its causes, and its physical and mental symptoms in detail.

Now, you are aware of simple and effective changes in your lifestyle which can benefit your sleep. It's time for you to act and take steps to maintain regular and healthy sleep routines.