Common Types of Insomnia
There are several types of insomnia. The most common ones include:
1. Nighttime Insomnia
People suffering from nighttime insomnia often have typical symptoms such as difficulty falling asleep at night, restless sleep, and not sleeping deeply. The night’s sleep doesn’t last the usual 6-8 hours but only about 3-4 hours before waking up.
2. Chronic/Long-Term Insomnia
If not treated promptly, insomnia can become chronic, leading to many difficulties and inconveniences in life. Chronic insomnia is harder to treat, requiring the patient to diligently follow the treatment plan prescribed by specialists.
3. Postpartum Insomnia
Postpartum women often experience insomnia due to various reasons such as pain from the wound (from a C-section or perineal stitches), insomnia due to staying up late frequently to take care of the baby, postpartum depression, etc.
4. Sleep Disorders
Sleep disorders include insomnia, daytime sleepiness, excessive sleeping but not feeling rested, and disruptions in the sleep-wake rhythm. Causes of sleep disorders can include periodic limb movement disorder, narcolepsy, restless leg syndrome, snoring and sleep apnea, sleepwalking, and teeth grinding…
What Medical Conditions Can Insomnia Indicate?
Many people are concerned about what insomnia might indicate. According to experts, insomnia can be a sign of several conditions such as:
- Allergies
- Arthritis
- Heart disease
- Thyroid issues
- Gastroesophageal reflux disease (GERD)
- Hormonal changes: The average age for menopause in women is 50. During this period, hormonal changes can cause poor sleep.
- Mental health disorders
- Sleep-related disorders (sleep apnea, night terrors, sleepwalking…)
Causes of Insomnia
Insomnia stems from various causes such as:
- Psychological Issues and Mental Health Disorders: Stress, pressure from finances, work, studies, or psychological trauma (divorce, the death of a loved one, job loss…) are extremely common causes of insomnia.
- Inappropriate Sleep Habits: People who nap a lot, have irregular sleep schedules, or frequently use electronic devices before bed will have more difficulty falling asleep.
- Eating Too Much at Night: Another cause of insomnia is overeating at night, leading to indigestion, acid reflux, heartburn, and discomfort, making it hard to fall asleep.
- Circadian Rhythm Disruptions: Traveling or moving to a country in a different time zone, flying across multiple time zones, or frequently changing work shifts can also lead to insomnia.
- Medical Conditions and Medications: People with chronic conditions like heart disease, GERD, asthma, those recovering from injuries, or those taking medications that affect sleep (pain relievers, antidepressants, asthma medications…) may also suffer from insomnia.
- Sleep-Related Disorders: This is a very common cause of insomnia, including conditions such as restless leg syndrome, sleep apnea…
- Age: Aging is also a cause of insomnia. Elderly people often have more difficulty sleeping and wake up more easily at night compared to younger individuals.
- Stimulants: The cause of insomnia may stem from stimulants like nicotine in cigarettes, caffeine in coffee, tea… which can make it harder for you to fall asleep.
- Lack of Physical or Social Activity: Little or no activity can lead to fatigue, lethargy, and excessive daytime sleepiness, making it harder to sleep at night.
Symptoms of Insomnia
Common symptoms of insomnia include:
- Difficulty falling asleep at night
- Waking up frequently during the night or waking up too early
- Fatigue, lethargy, not feeling refreshed after sleep
- Anxiety about sleep-related issues
- Frequent daytime tiredness or sleepiness
- Irritability, anxiety, mood swings
- Difficulty concentrating, forgetfulness
Diagnosing Insomnia
How do you know if someone is suffering from insomnia or a sleep disorder? Diagnosis can be based on symptoms such as:
- Frequent tossing and turning, taking a long time (over 20 minutes) to fall asleep
- Restless sleep, waking up frequently during the night
- Short sleep duration, difficulty falling back asleep after waking…
Groups Prone to Insomnia
Insomnia can occur at any age and in any gender. However, some groups are more prone to insomnia, including:
- Elderly: People over 60-65 years old are more prone to insomnia due to body changes related to aging. In addition, elderly people are more likely to have medical conditions and take medications that affect sleep quality.
- People with Medical Conditions: Chronic illnesses and pain related to medical conditions can increase the risk of insomnia. Some conditions that easily lead to insomnia include diabetes, arthritis, dementia, Parkinson’s disease, fibromyalgia, GERD…
- Women: Statistics show that women are more likely to suffer from insomnia than men due to issues like menstrual cycles, pregnancy, hormonal imbalances…
- People Facing Psychological Factors: Those experiencing stress, pressure, or many life problems are also more likely to suffer from insomnia.
- Shift Workers/People with Irregular Time Zones: People who frequently work night shifts, have irregular sleep schedules, or travel to or study in countries with different time zones are more likely to suffer from insomnia.
- People with an Unhealthy Lifestyle: Smoking, drinking alcohol, lack of exercise, poor nutrition… are factors that increase the risk of insomnia.
What Are the Harmful Effects of Insomnia?
Both acute and chronic insomnia can have significant impacts on health and life. Specifically, sleep disorders can lead to:
- Fatigue, lethargy, always feeling drowsy and not alert.
- A weakened immune system compared to someone who sleeps enough.
- Increased risk of heart rhythm disorders, high blood pressure, heart attack, diabetes, stroke, and death.
- Increased risk of cancer.
- Dry, aging skin, and slower healing of skin wounds.
- Irritability, mood swings, difficulty controlling emotions, feelings of loneliness, and a higher risk of depression.
- Lack of energy leading to overeating, unhealthy food choices, and weight gain.
- Hallucinations, dizziness, and increased risk of accidents while driving.
How to Treat Insomnia
There are two main ways to treat insomnia: non-drug treatments and treatments using Eastern or Western medicine or herbal remedies.
Some non-drug treatments for insomnia you can apply include:
- Relaxation techniques such as listening to music, reading, painting… before bed.
- Practicing yoga, light exercise for 30 minutes a day.
- Using herbal teas such as butterfly pea tea, chamomile tea, magnolia tea…
- Maintaining proper sleep hygiene (creating a comfortable, cool sleep environment, suitable room temperature, quiet space…).
- Avoiding electronic devices for at least 30 minutes before bed.
- Massaging before bed.
- Soaking your feet in warm water before bed.
- Using essential oils that promote sleep and improve insomnia.
- Drinking two cups of bneuron every morning and evening to help relax the nerves, fall asleep more easily, and sleep more deeply.
