People with insomnia can’t fall asleep, stay asleep or get enough restful slumber. Insomnia is a common sleep disorder. Over time, lack of sleep can lead to health problems like diabetes, hypertension and weight gain. Behavioral and lifestyle changes can improve your rest. Cognitive behavioral therapy (CBT) and sleeping pills also help.
What is insomnia?
Insomnia is a common sleep disorder that is characterized by difficulty:
Falling asleep initially.
Waking up during the night.
Waking earlier than desired.
Causes of insomnia
Insomnia can result from a range of physical and psychological factors. Often, the cause is a temporary problem, such as short-term stress. In some other instances, insomnia stems from an underlying medical condition.
Common causes include:
having jet lag, switching shifts at work, or dealing with any other changes to the body’s internal clock
the room being too hot, cold, or noisy, or the bed being uncomfortable
caring for someone in the house, if it disrupts sleep
getting too little physical exercise
having night terrors or bad dreams
using recreational drugs, such as cocaine or ecstasy
In some people, stress or a mental health issue is responsible for insomnia. A person may be experiencing:
anxiety
schizophrenia
Some other health conditions that can limit sleep include:
gastrointestinal reflux disease, commonly called GERD
chronic obstructive pulmonary disease, known as COPD
chronic pain
Often, symptoms of another health issue or natural transition cause difficulty sleeping. During menopause, for example, hormonal changes can lead to night sweats, which can interrupt sleep.
In people with Alzheimer’s disease, changes in the brain disrupt or change sleeping patterns.
Also, some people have a rare genetic disorder called fatal familial insomnia, which prevents sleep and can be life threatening.
Prevention
Good sleep habits can help prevent insomnia and promote sound sleep:
Keep your bedtime and wake time consistent from day to day, including weekends.
Stay active — regular activity helps promote a good night's sleep.
Check your medications to see if they may contribute to insomnia.
Avoid or limit naps.
Avoid or limit caffeine and alcohol, and don't use nicotine.
Avoid large meals and beverages before bedtime.
Make your bedroom comfortable for sleep and only use it for sex or sleep.
Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.