Can't sleep when you go to bed? Let's talk about insomnia in detail!

Do you also find yourself tossing and turning in bed, looking at the clock, and wondering, 'Why can't I sleep?' While this is normal for some days, persistent insomnia is not something we should just give up on. This is what we call insomnia in medical science. A good night's sleep is not just something we do to relieve fatigue, it is essential for the health of our body and mind. So let's talk about this in a little more depth today.

What is Insomnia?

Simply put, insomnia is a sleep-related problem, such as difficulty falling asleep, waking up early, or waking up earlier than expected. It can come in two main forms.

• Acute Insomnia: This can last from a few days to a few weeks. It is usually triggered by a major life change, such as stress, and resolves spontaneously once the cause is removed.
• Chronic Insomnia: If you have this problem of insomnia for three or more days a week, for more than three months, we call it Chronic Insomnia. For this, it is very important to definitely seek medical advice .

What are the main types of insomnia?

We divide insomnia into two main categories based on how it occurs. It's good to be aware of these terms because your doctor may sometimes use them.

In addition, there is also a classification based on the time when the sleep problem occurs:

• Sleep-onset insomnia : Taking a long time to fall asleep after going to bed.
• Sleep-maintenance insomnia: Frequent awakenings in the middle of the night.
• Mixed insomnia: Difficulty falling asleep and waking up at night also occur.

What are the causes of insomnia?

There is no single reason for insomnia . There can be many factors that contribute to it.

Primary Causes

• Stress: The stress that comes with a major life change, such as losing a job, the death of a loved one, divorce, or moving house.
• Sleeping environment: Things like excessive noise, light, or room temperature (too hot or too cold) where you sleep.
• Changes in sleep patterns: Jet lag when traveling abroad, changing shifts at work, waking up at night with a newborn baby .
• Eating habits: Eating too much close to bedtime can cause chest pain.
• Stimulant use: Using things like caffeine or nicotine close to bedtime.
• Alcohol : Although drinking alcohol may make you feel sleepy, it does not provide deep sleep. You may also wake up in the middle of the night.
• Lack of exercise: The body does not get any exercise during the day.

Poor Sleep Hygiene

• Not going to bed and waking up at the same time every day.
• Daytime naps.
• Working, eating, or watching TV while sitting in bed.
• Staring at screens like phones, TV, and computers before going to bed.

Other diseases or causes (Secondary Causes)

• Mental health problems: Conditions called depression and anxiety.
• Certain medications: Certain medications are taken for diseases such as colds, allergies, high blood pressure, and asthma.
• Body pain: Back pain, arthritis-like pain that worsens at night.
• Other sleep disorders: Conditions such as Sleep Apnea (breathlessness during sleep) or Restless Legs Syndrome (discomfort in the legs).
• Hormonal changes: Hormonal changes that occur with menstruation, pregnancy, and menopause.
• Long-term illnesses such as diabetes, heart disease, and hyperthyroidism.

What are the symptoms of insomnia?

The effects of sleep deprivation are felt not only at night, but also the next day.

How do you find this, Doctor?

When you go to see a doctor with this problem, he will follow several steps to accurately understand the situation.

1. Asking you about your symptoms: First, the doctor will ask you about your sleep patterns, how long you have had this problem, the effects you feel during the day, your lifestyle, the medications you take, and your mental state.

2. Sleep Diary: You may be asked to keep a sleep diary for a week or two. You should write down things like when you went to bed, when you fell asleep, how many times you woke up during the night, and when you woke up in the morning.

3. Medical tests: Sometimes, blood tests can be done to check if another condition is causing the problem. For example, a blood test to check thyroid hormone levels.

4. Sleep study (Polysomnography): If the problem is serious or if another condition like sleep apnea is suspected, you may be referred to a sleep center for an overnight stay. This is where your brain activity, breathing, and heart rate are monitored while you sleep.

What are the treatments for insomnia?

The best part is that insomnia is a treatable condition. There are several treatment options.

1. Sleep Hygiene

These are the good habits we need to develop to get good sleep. These are the first and most important steps in treatment.

• Go to bed at the same time every day and wake up at the same time.
• Keep your bedroom dark, quiet, and at a comfortable temperature.
• Avoid coffee, tea, alcohol, and cigarettes a few hours before bedtime.
• Avoid sleeping during the day.
• Limit your bed to sleep and sexual activity only. Don't work from bed or watch TV.
• Do something relaxing before going to bed. Like reading a book, listening to music, or taking a warm bath.

2. Cognitive Behavioral Therapy (CBT)

This is a very effective treatment without medication. This treatment is carried out by a psychiatrist or a trained psychologist. It helps you identify and manage your negative attitudes, fears, and disturbing thoughts about sleep. It also helps you develop good sleep habits.

3. Medications

If your sleeplessness is making it difficult for you to function, your doctor may prescribe a short-term sleeping pill. While these can help you fall asleep, they can also be addictive and cause side effects such as daytime sleepiness and dizziness. It's important to discuss these with your doctor .

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