What is Insomnia?
The inability to fall asleep, despite being tired and sleepy and stay asleep throughout the night and waking up too early, is known as Insomnia. It is a very common sleep disorder and affects about 30-50% of people at one point in their lifetime. The National Sleep Foundation defines it as a medical condition, that causes sleeplessness. Today it is a widespread condition.
Women are more likely to get affected than men
Patients with insomnia are twice as likely to get into alcohol abuse
In rare cases, fatal familial insomnia, a genetic disorder could even lead to death
Pets and Bugs can also suffer from Insomnia
Insomnia can be hereditary
People above the age of 65 are more likely to have insomnia as compared to younger people
About 93 % of Indians are sleep deprived, and get less than 8hrs of sleep every night.
58 % Indians believe their work suffers due to inadequate sleep
11 % Indians take leave from work because of lack of sleep
11 % have fallen asleep at work due to lack of sleep and 38 per cent witnessed a colleague falling asleep at work
March 10th was declared as “Insomnia Awareness Day” by the American Academy of Sleep Medicine to create awareness of this now widespread sleep disorder
Recent research shows about 90% people suffering from depression also suffer from Insomnia
At Least 30 to 35 % of adults complain of insomnia
Insomnia can be of 2 types, based on the duration of the sleep disturbance. Namely,
This is a short term condition and it usually occurs when your normal routine changes, due to either illness, travel, grief, stress or even hormone fluctuations. About 15-20 % people suffer this at one point of their life.
This occurs when one experiences trouble sleeping at least 3-4 times a week over an extended period of time. It usually lasts for about 3-4 months and needs to be diagnosed by a sleep medicine physician.
What are the most common causes of Insomnia?
Some of the most known common causes of insomnia are,
Life stress & Job stress
Depression or Anxiety
Some form of an illness that causes emotional or physical discomfort
Some sort of medication
External factors like noise, light, temperature etc.
Disturbance of your normal schedule
Apart from this, there can be certain daytime habits that you may be following that can induce Insomnia. For instance,
Irregular sleep schedule
Not getting enough exercise
High consumption of caffeinated beverages, especially during the later half of the day
Eating sugary foods close to bedtime
Eating a heavy meal just before sleeping
Symptoms to look out for:
Sleepiness during the day
Problems with concentration or memory
Inability to sleep at night or staying asleep throughout the night
Waking up a couple of times during the night
Unable to fall asleep, once awake
Effects of Insomnia on your health and life:
Insomnia can impact nearly every aspect of your life. Some of the most jarring effects include:
Low performance at work
Fatigue or low energy
Impairs your decision-making abilities
Problems focusing & learning
Increases the risks of road accidents
Problem remembering things
More often than not, insomnia can be cured by making some simple changes to your everyday life. This can be true if you are suffering from Acute Insomnia. Sometimes, people tend to self-medicate by taking sleeping pills, the important thing to remember here is that sleeping pills never lead to better sleep, in fact, it can contribute to the development of Chronic Insomnia.
Some changes that you can implement in your everyday life for better sleep are,
Exercise regularly during the day
Start unwinding a few hours prior to your bedtime
Eat a light meal before going to sleep
Avoid sugary & caffeinated drinks at night
Reduce stress in your life
Cut down on alcohol
If you are a smoker, cut down on your smokes
Make your bedroom conducive to achieving sound sleep
Spend some time doing meditation & yoga
Certain essential oils, like lavender, are known to have calming effects
Drink a cup of herbal chamomile tea an hour before going to bed
However, if the problem persists and you are showing symptoms of Chronic Insomnia,
Try professional therapy
Research shows CBT (cognitive behavioural therapy) is the best approach to treating Insomnia. At Juno.clinic, we have specially designed packages by renowned Psychiatrists Dr. Vishal Sawant. He has been in practice for more than 16yrs and truly believes that each person is unique and the treatment method he deploys, reflects the same.
CBT promotes behavioural changes, and helps you eliminate negative thoughts, worries and any other false beliefs that is leading to sleeplessness. Our sessions involve sleep education, information on sleep hygiene, relaxation training, cognitive control, psychotherapy and/or biofeedback.
Our therapy package involves:
Free assessment session
Free assessment tests
7 sessions (1 session/ second day)
Unlimited chat sessions with your therapist
Regular progress tracking
CBT vs Pills
Sleeping pills may not the best solution to long term insomnia treatment. Unlike the pills, CBT addresses the underlying causes of insomnia rather than just relieving symptoms. Long term consumption of pills creates dependency and can have several side effects. CBT is a combination of mental exercises plus lifestyle changes, and if done right and one sticks with it, it leads to a long-lasting elimination of insomnia.
If you are experiencing sleepless nights and it has been persistent, it’s time to seek professional help. Juno.clinic is a team of highly experienced and qualified therapist who listen, observe and understand your problem and then guide you in the right direction. You can interact with our therapist online, through chat or a video call.
Juno.Clinic India trusted Psychologists & Therapists help. Call us @ 022-3381-4194 in India, UK, UAE, Singapore, US etc help for all depression, relationship problems, stress, anxiety concerns etc