insomnia: hidden causes and effective remedies

Do you lay your head on the pillow, but no matter how tired you are, your mind flits from one thought to another like it's changing channels on the TV? You may suffer from insomnia. Insomnia is an extremely widespread sleep disorder, affecting up to 30% of the adult population worldwide.

It is characterized by difficulties in falling asleep and having uninterrupted sleep, even when there are favorable conditions for sleep. Since many people do not recognize this disorder and do not treat it, which can have negative long-term consequences, we aim to explore the topic extensively, discussing the symptoms, causes, recommended sleep duration and methods by which we can treat or alleviate this condition.

symptoms and risk factors

Insomnia is characterized by a lack of sleep, but there are also other signs to think about, such as:

• Difficulty falling asleep;
• Frequent awakenings during the night;
• Restless sleep;
• Irritability;
• Concentration problems;
• Drowsiness and fatigue;
• Various gastrointestinal problems, such as irritable bowel syndrome, heartburn or indigestion.

Drowsiness caused by insomnia can affect work, school or social performance and increase the risk of accidents. Also, insomnia has the potential to cause hyperactivity or aggression, especially in children.

Factors that contribute to the risk of insomnia include:

• Irregular sleep schedule;
• Extreme temperatures;
• Shift work or traveling to different time zones;
• Changing the daily routine in the case of people who are over 60 years old;
• Continuous stress, anxiety, depression, bipolar disorder, schizophrenia, etc.;
• Excessive consumption of caffeine, nicotine or alcohol;
• Certain medications such as antidepressants, medications for hypertension, epilepsy, ADHD, etc.;
• Use of electronic devices before bed;
• Medical conditions.

the effects of insomnia

Since sleep is a period of restoration and healing of the body, but also of consolidating memory and processing emotions, lack of sleep can affect our entire body. It can lead to chronic fatigue and excessive daytime sleepiness, affecting cognitive functioning and daily performance.

This can increase the risk of mental health problems such as depression and anxiety, and can contribute to difficulties with concentration, memory and decision-making.

In the long term, insomnia can negatively affect the immune system, creating an increased risk of medical conditions such as high blood pressure, diabetes and heart disease. The impact on quality of life can be significant, limiting participation in social activities and reducing overall satisfaction.

types of insomnia

Not all cases of insomnia are the same, but it can be classified according to several factors. According to duration, it is divided into:

• Temporary insomnia - lasts a maximum of three consecutive nights.
• Acute (short-term) insomnia - can last up to several weeks.
• Chronic insomnia - can last for months or years.

Doctors also classify it by cause:

• Primary insomnia is a problem in itself.
• Secondary insomnia is the result of another health problem.

In addition, it is also classified according to the intensity of the effects:

• Mild insomnia involves a lack of sleep that leads to fatigue.
• Moderate insomnia can affect daily functioning.
• Severe insomnia has a significant impact on daily life.

what diseases does insomnia hide

If we ask what are the causes of insomnia, we must know that there is no main cause, but stress is one of the most frequent contributing factors. It can cause an increase in heart rate, body temperature and certain hormones such as cortisol. Insomnia is also caused by:

• Irritable bowel syndrome (IBS). Think about the times you felt a sharp discomfort in your stomach or a feeling of fullness that kept you up all night. These could be the signs of IBS, a gastrointestinal condition that can be caused by increased sensitivity of the intestine, imbalance of intestinal flora, changes in intestinal motility and psychological stress.
• Gastroesophageal reflux disease (GERD): There's nothing worse than feeling like you're swallowing a volcano while trying to rest. GERD, also known as heartburn, can turn your night into a sour-tasting nightmare. Causes of GERD include weakness or abnormal relaxation of the lower esophageal sphincter, a ring of muscle located between the esophagus and stomach that is supposed to prevent reflux. Other risk factors include obesity, pregnancy, smoking, excessive alcohol consumption, high-fat diet and irritating foods, and certain medications.
• Anxiety, depression, bipolar disorder, schizophrenia, etc. People suffering from these disorders have a lot of intrusive (seemingly out of nowhere) and repetitive thoughts, which is why they are more likely to develop insomnia. Untreated insomnia also worsens the symptoms of mental disorders, which is why it is necessary to seek specialized help or forms of relaxation such as meditation, yoga, writing in a diary, moderate physical exercises, outings in nature, etc.
• Respiratory diseases. Asthma, sleep apnea, chronic bronchitis, and other respiratory conditions can make you feel like you're running out of air at night, fragmenting your sleep. Also, obstructive sleep apnea syndrome (OSAS) is frequently associated with hypertension, stroke, acute myocardial infarction, or congestive heart failure. Many times, these diseases potentiate each other due to common risk factors: smoking, obesity, alcohol consumption.
• Chronic pain. If arthritis, migraines, back pain or other ailments keep you from finding your place in bed, and the slightest movements or position changes wake you up during the night, your sleep will not be quality. Consulting a specialist is absolutely necessary because insomnia can worsen chronic pain by increasing sensitivity to pain and reducing the body's ability to recover. Lack of sleep can increase stress levels and contribute to or exacerbate anxiety and depression, which in turn can amplify the perception of pain.
• Hormonal disorders. Thyroid disorders, such as hypothyroidism or hyperthyroidism, can negatively affect sleep. Hypothyroidism can cause excessive fatigue and daytime sleepiness, while hyperthyroidism can cause anxiety, palpitations, and insomnia. Hormonal disturbances associated with diabetes can also affect sleep by inducing unstable blood sugar levels and disrupting circadian rhythms. People with diabetes may be prone to insomnia, frequent awakenings during the night, and excessive daytime sleepiness. Last but not least, conditions that affect the adrenal glands and hormone production, such as Cushing's disease or adrenal insufficiency, can affect sleep by causing chronic fatigue, excessive stress and insomnia.

causes of insomnia women versus men

A person's family history, age, and gender can also play a role in their susceptibility to insomnia. The prevalence of insomnia appears to be higher among women, the elderly, and those with pre-existing medical or psychological conditions.

When we refer to women, we are talking about sleep disturbances often caused by hormonal fluctuations, especially during menstruation, pregnancy and menopause. Falling estrogen and progesterone levels, as well as menopausal symptoms (hot flashes and night sweats) can worsen sleep problems.

Furthermore, women are more likely to experience conditions such as fibromyalgia (a chronic condition characterized by muscle pain and persistent fatigue), chronic pain and hormonal imbalances, which are associated with insomnia. Psychosocial factors, including stress, caring responsibilities and societal expectations, can also impact women's sleep patterns.

Conversely, men may be prone to insomnia due to factors such as sleep apnea or shift work, but also due to lifestyle choices such as alcohol or other substance abuse.

how much sleep we need

The required hours of sleep vary according to age, the general recommendations for the duration of sleep being the following:

• Newborns (0-3 months): Between 14 and 17 hours a day. However, newborn sleep patterns can be irregular and involve multiple awakenings throughout the night.
• Infants (4-12 months): Between 12 and 16 hours a day, including the afternoon nap.
• Young children (1-5 years): Between 10-14 hours of sleep per day, including the afternoon nap.
• Schoolchildren (between 6 and 12 years): Between 9 - 12 hours;
• Teenagers (between 13 and 18 years): Between 8 - 10 hours. However, many teenagers experience hormonal changes that can negatively affect sleep quality.
• Adults (18 and over): Between 7 - 9 hours;
• Elderly people (65+ years): Between 7-8 hours of sleep per night, but for this age group there is a tendency to wake up very early in the morning.

treating insomnia (or what doctor treats insomnia?)

When sleep problems persist, seeking professional help is necessary. The doctor who treats insomnia is the doctor who specializes in somnology, a medical subspecialty focused on the diagnosis and treatment of sleep disorders and diseases. This branch includes at least 8 primary medical specialties: neurology, psychiatry, pulmonology, ENT, occupational medicine, cardiology, pediatrics, BMF surgery.

when we go to the specialist doctor

We turn to the sleep specialist when our sleep patterns have changed. If a person has been snoring for years, but he or the people close to him notice that he is more sleepy during the day or runs out of air at night, then he should go to a specialist for a night polygraph.

This requires fitting sensors connected to a device that continuously records signals during sleep. Thus, the patient will sleep with the respective sensors for at least 8 hours, after which the sleep specialist interprets the data stored on a memory card.

For example, for the diagnosis of obstructive sleep apnea (frequently associated with snoring and insomnia), oxygen saturation, respiratory flow, movements of the chest and abdomen, as well as the noise produced by snoring are recorded. Polysomnography involves, compared to the sensors mentioned above, also the fitting of electrodes for electroencephalography.

The polygraph can be done with a referral given by the family doctor only in the units that have contracted this service with the insurance company, i.e. in those that have the necessary equipment and specialized and accredited medical staff.

When the cause of insomnia is quite obvious, one can go to the "organ" doctor. Thus, if the insomnia is associated with a psychological shock (death in the family, abuse, separation, etc.), resulting in anxiety, panic attacks or depression, one can first go to the psychiatrist. Similarly, if a man who snores does not notice other changes, so he is not more tired or sleepy during the day, then he can consult the ENT doctor first.

insomnia treatment

Treating insomnia aims to address the underlying causes and improve sleep hygiene through techniques we'll talk about in a moment. In cases where insomnia persists despite these interventions, medication may be considered, with options ranging from over-the-counter medications to prescription medications that target specific sleep disorders or underlying conditions.

improvement of insomnia symptoms

To improve sleep hygiene and enjoy a more restful sleep, you can apply the following techniques:

Establish a sleep routine. To regulate your circadian rhythm (sleep-wake cycle), experiment with different sleep times to fit your lifestyle. Although it is advisable for adults to go to bed between 10-11pm, people have a different work schedule or are more creative and productive at night. Once you've noticed when you fall asleep, try to wake up without an alarm and keep the same routine every day, including weekends.

Create an environment suitable for rest. A dark and comfortable bedroom with a temperature between 17-19 degrees Celsius, soft pillows, mattress that fits your back and bedding made of breathable materials will definitely help you sleep better. If your curtains allow light to pass through, purchase blackout curtains, as darkness signals the body to start producing melatonin , the hormone necessary for sleep. Don't forget, however, that during the day it is necessary to expose yourself to sunlight to naturally regulate the circadian rhythm. Other factors to consider are the noise, which you can reduce with earplugs, and the clutter in the room. The last problem can be solved by donating or storing things in boxes, so that the surrounding order allows you to relax.

Eat a balanced diet: Eat foods rich in nutrients essential for restful sleep, such as green leafy vegetables, warm milk, seeds, nuts and fatty fish. Avoid sugar, alcohol, nicotine and caffeine before bed. Also avoid drinking a lot of fluids two hours before bed, as drinking too much fluid can cause you to get up in the middle of the night to go to the bathroom.

Exercise regularly. Moderate exercise can improve sleep quality and duration. Plan your exercise during the day (even if that means climbing the stairs, brisk walking to the store or work, sets of squats while boiling water for food, etc.) and avoid strenuous activity before bed.

Manages stress and anxiety. Use relaxation techniques such as meditation, journaling, or yoga to reduce stress and anxiety levels. Drink warm lime, sage or lavender tea, take a hot shower, read a cheerful book or make a list of goals for the next day so you know for sure that you don't miss anything and that you don't have to you stress before sleep Deep breathing also helps because it oxygenates our brain better and focuses on the air going in and out of our lungs rather than negative thoughts. Light candles or scented sticks for a more pleasant relaxation ritual and avoid using electronic devices before bed to prevent disruption of melatonin production.

Sources:

https://www.nhlbi.nih.gov/health/insomnia

https://www.webmd.com/sleep-disorders/insomnia-symptoms-and-causes

https://www.medicalnewstoday.com/articles/9155

https://www.medicalnewstoday.com/articles/9155#types