Have you ever experienced difficulty falling asleep despite your late-night efforts? If so, the underlying cause could be a sleep disorder that demands attention. Continue reading to learn more about sleep disorders and tips on how to avoid it.
In this fast-paced world, our body is constantly in an extreme state of stress. Whether you’re a student or work in an office, the amount of stress you’re faced with affects your body and mind, and this leads to the development of various disorders. Sleep disorders are one of the most common types of disorders. It affects about 60% of people who work in corporations.
The condition characterized by the inability to fall asleep is known as insomnia and can have serious consequences if neglected. Unfortunately, many individuals overlook this sleep disorder, seeking treatment only when it has reached an advanced stage, resulting in potential side effects even after treatment. Insomnia should never be underestimated and prompt immediate attention once its symptoms are noticed.
Insomnia isn’t just one night of poor sleep; it is a persistent condition that can last weeks or even months. If left untreated, it can even last years and drains the energy out of the person suffering from it. While insomnia can affect anyone at any age, it is more common in older adults and individuals with pre-existing medical conditions.
In this article, we will discuss various types of sleep disorders and preventative measures to avoid them.
Table of Contents
What is it called when you can’t sleep?
Insomnia, a sleep disorder, refers to the condition where individuals struggle to fall asleep. It is categorized by persistent difficulties in falling asleep. It is also a widespread problem that affects a significant portion of individuals especially older adults, and is frequently more common in women.
This disorder can disguise itself in different ways. Some individuals have a hard time falling asleep initially. This is known as sleep on-set insomnia. Individuals with difficulty staying asleep throughout the night suffer from sleep maintenance insomnia. Some individuals also wake up early and find it challenging to go back to sleep. This is commonly referred to as early morning awakening insomnia.
In any case, the factor that is common to all three types of insomnia is the same. That common factor is the inadequate amount of sleep. When an individual does not sleep well, they end up feeling tired, irritated, and groggy before they even have the chance to begin their day.
Various factors can cause or contribute to the development of insomnia. it can be caused by
physical conditions such as:
- Chronic pain
- Respiratory problems
- Hormonal imbalance
They can also be caused by psychological factors such as:
- Stress
- Anxiety
- Depression
- Trauma
The consequences of insomnia can be serious as it affects both physical and mental health. Sleep deprivation impairs cognitive function and memory, making it difficult to concentrate and perform routine tasks. Not only does it weaken the immune system, but it also increases the risk of developing other sleep disorders and affects the individual’s overall well-being.
Managing and treating insomnia involves identifying its underlying cause and treating it accordingly. In some cases, medical intervention is necessary as only prescribed drugs by the doctor can treat the underlying issue causing insomnia. There are also general strategies that can help you out, and these include:
- Establish a consistent routine
- Peaceful sleep environment
- Practice relaxation techniques
- Avoid stimulants
- A relaxing bedtime routine
- Reduce stress
- Limit daytime naps
In summary, insomnia is a common sleep disorder characterized by difficulty falling asleep and significantly affecting the body and mind. Getting treated as soon as possible is crucial, as recovery at a later stage has unrecoverable long-lasting effects.
Types of insomnia
Insomnia is usually categorized by duration it is classified into three types:
- Transient insomnia – Less than one month
- Short-term insomnia – Between one and six months
- Chronic insomnia – More than six months
However, insomnia can also be categorized as:
- Primary insomnia
- Co-morbid insomnia
Primary insomnia
Primary insomnia is a type of insomnia that is present with no other coexisting disease. Many studies on treating insomnia have been done on individuals with primary insomnia.
Co-morbid insomnia
Insomnia in coexistence with another medical or psychiatric condition is called co morbid insomnia. Most cases of insomnia belong to this type.
Insomnia can occasionally worsen pre-existing medical or psychiatric conditions and slow its treatment. For example, people suffering from depression and insomnia do not respond as well to anti-depression treatment whereas individuals without insomnia respond well to anti-depression treatments
Sleepless nights: I’m tired but I can’t sleep .
You might feel tired but can’t sleep for various reasons. Here are a few possibilities:
- Stress
- Bad sleep environment
- Irregular sleep schedule
- Stimulants and substance
- Lack of exercise
- Poor sleep hygiene
Stress
When stressed, your brain works at its full potential, making it difficult to relax. Relaxation techniques like deep breathing, meditation, or listening to calming music before bed can help you relax, which can help you sleep better.
Poor sleep environment
The environment in which you sleep also affects your quality of sleep. If your environment is noisy and has various electronic devices, they can interfere with your sleep quality, eventually leading to insomnia. Ensure a peaceful sleeping environment which includes a cold, neat bedroom. You can also use a sleeping mask and noise machine to guarantee a peaceful environment.
Irregular sleep schedule
An inconsistent sleep pattern can confuse your body’s internal clock. When you sleep and wake up at the same time, it forms a consistent routine. This leads to better sleep quality and reduces the chance of getting sleep disorders.
Use of stimulants
Beverages that contain caffeine, like coffee or energy drinks, keep the brain active, making it difficult to relax. You should avoid these substances at all costs. Alcohol consumption can also disrupt your sleep schedule. It would be advised not to consume any alcoholic, caffeinated, or energy drinks before your bedtime.
Exercise
Engaging in physical activity, such as regular daily exercise, will eventually tire you out. Once you are tired, it is easier to fall asleep. However, avoid exercising before bed, as being active right before bedtime will not help you sleep.
Poor sleep hygiene
Certain bad habits can disrupt your sleep. Avoid consuming large meals and restrict the use of electronics in bed. Make sure your clothes are clean when you go to sleep.
Note: If you continue to struggle with falling asleep despite following the suggestions above, consulting a healthcare professional who can evaluate your situation and guide you accordingly would be helpful.
10 sleeping problems and solutions
Sleeping problems are something we all experience at some stage of our life. These problems vary and can sometimes go away on their own however these problems can be serious if left untreated. Here are 10 common sleeping problems with their solutions.
- Sleep apnea
- Sleep paralysis
- Insomnia
- Narcolepsy
- RLS
- PLMD
- Sleep walking
- Night terrors
- Bruxism
- Sleep deprivation
- Delayed sleep phase disorder
The table below will describe each problem along with its solution
| Sleep disorder | Explanation | Solution |
| Sleep apnea | This disorder is characterized by pauses in breathing when you are sleeping. Pauses can last from seconds to minutes and disrupts your sleep | Sleep apnea can be treated using a CPAP machine which provides constant air pressure in your throat to keep the airway open which improves breathing. |
| Insomnia | Insomnia causes difficulty in falling asleep or waking up early.You are unable to fall asleep despite being tired | Lifestyle changes along with prescribed medication can help treat insomnia |
| Narcolepsy | Excessive daytime sleepiness is known as Narcolepsy and people suffering from this tend to fall asleep anywhere at anytime | This disorder can be treated using drugs that directly act on the central nervous system so that individuals can stay awake during the day. |
| Restless legs syndrome (RLS) | This disorder is characterized by an uncontrollable urge to move the legs. This constant movement gets worse at night and makes it difficult to fall asleep | Specific exercises directed by a physiotherapist can help treat this disorder.In some cases medication is prescribed to help muscles relax. |
| Periodic limb movement disorder (PLMD) | This disorder causes involuntary muscle contractions in the legs. The contractions typically occur every 20 to 40 seconds and make it hard to fall asleep. | This disorder is treated using medication that contains Dopaminergic. A neurologist will determine the type and doses which vary with each patient. |
| Sleepwalking | In this disorder a person performs activities while being in a state of sleep. This disorder is mostly common in children. | Sleepwalking is caused by extreme mental stress. Your brain remains active even when you are asleep. Practice stress management to overcome this disorder |
| Night terrors | Night terrors are intense episodes of fear that occur during sleep. This disorder is also very common in children. | Discussing these nightmares with the individual suffering from it to identify its underlying problem is a common approach to this problem |
| Sleep deprivation | This condition occurs when people do not get enough sleep. It causes fatigue and irritability and causes other health problems | Sleep deprivation can be treated with lifestyle changes. Ensure a proper bedtime routine and stay away from electronics to relax your mind which will help you sleep. |
| Delayed sleep phase disorder | This disorder causes individuals to go to sleep and wake up late at a time that is not considered normal. They have difficulty sleeping during the night and remain sleepy throughout the day | Delayed sleep phase disorder can be treated with lifestyle changes, such as going to bed and waking up earlier. Light therapy can also help in recovery |
| Bruxism | This is the grinding of teeth in your sleep and is common mostly in children. | This disorder is usually caused by Vitamin D deficiency. Taking a well balanced diet and routine dental check ups can help in recovery. |
Note: It is vital to consult a doctor when treating a sleep disorder, as most medicines required to treat the disorder require a doctor’s approval and cannot be consumed without it. Most medications are to be consumed in specific dosages as directed by the doctor, and consuming more than the prescribed amount can endanger your life.
Things to do when you can’t sleep
.Here are five things you can do if you can’t sleep:
- Read something
- Get out of bed
- Journaling
- Listen to music
- Take a warm bath
Read something
Read a book to divert your brain’s attention. Sometimes trying too hard to fall asleep can put pressure on the brain, and instead of relaxing, your brain becomes more active. By reading, you can divert your brain’s attention which will help you gradually fall asleep.
Get out of bed
This may not sound like an obvious thing to do, but many sleep researchers recommend this approach. Get out of bed and walk for 20 min. You can also try sleeping in another room to see if it helps.
Journaling
Journaling about your day or keeping a diary is something you can do if you can’t fall asleep. This is better than using electronic devices.
Listen to music
You can listen to relaxing music if you can’t fall asleep. Songs that sound like lullabies, such as safe and sound by Taylor Swift or acoustic versions of songs, can help you relax. Avoid heavy metal music or electronic music.
Take a warm bath
Taking a warm bath can help your entire body relax. Add essential oils with a lavender scent to your bath, along with bathing salts. When your whole body is relaxed, it helps you in falling asleep.
What to do when you can’t sleep and are bored
Every aspect of your life may be impacted by not getting enough sleep. Lack of sleep affects your entire mood, ability to focus, and overall performance. So if you’ve tried counting sheep and still can’t sleep, there’s no point in laying in bed and trying to force it. Here are a few things you can do if you can’t sleep
- Read a boring book
- Meditate
- Listen to relaxing music
- Have a cup of camomile tea
- Go outside and get fresh air
- Drink a cup of hot milk
- Listen to a podcast
- Try yoga
- Sketching or coloring
- Avoid social media and any electronics
- Listen to an audiobook
If you’re suffering from a lack of sleep every night, then it might be a sleeping disorder, and it is advised to consult a doctor who can begin your treatment and advise you accordingly.
why can’t I sleep through the night
There could be various reasons why you can’t sleep through the night. Listed below are a few common factors.
- Stress
- Medical conditions
- Poor sleep environment
- Unhealthy sleeping habits
- Medications
- Old age
Stress
High stress and anxiety levels can cause the brain to become hyperactive, preventing you from falling asleep. Stress from work, emotional turmoil, or any stressful situation can keep your brain busy, which results in you feeling tired but unable to sleep.
Medical condition
Certain medical conditions, such as various sleep disorders, including sleep apnea and restless leg syndrome, can affect your sleep and keep you awake throughout the night. Treatment for these disorders is essential to get a good night’s rest.
Poor sleep environment
Most people tend to sleep in an environment that is not conducive to sleep.Excessive noise and light and uncomfortable bedding can affect your sleep quality.
Unhealthy sleeping habits
This includes irregular sleep patterns, inconsistent bedtime, consumption of alcohol and caffeine, or engaging in exercise right before bed. These can all affect the quality and the amount of sleep.
Medications
Medications for certain conditions like allergies, asthma, depression, or hypertension can affect sleep.
Old age
As we get older, our sleeping patterns tend to change. Most older adults may experience lighter sleep due to a shift in their internal clock, also known as the circadian rhythm. This causes various sleep problems that require the help of a doctor. They can prescribe them sleep medications which will help them get better sleep.
If your sleep problems are worsening and affecting your daily routine, consult a doctor as soon as possible, as this could be a sleeping disorder that should be treated in time to prevent its long-term side effects.
How is insomnia treated?
Insomnia treatments require various types of therapies with lifestyle changes. Insomnia treatments usually depend upon the type of insomnia you have either acute or chronic. The treatments include:
- Lifestyle changes
- Cognitive therapy
- Medication
Lifestyle Changes
Making simple lifestyle changes can significantly improve your sleep quality. Establish a consistent routine by waking up and going to bed at the same time each day. This regular schedule helps reset your body’s internal clock, leading to better sleep. Additionally, ensure you maintain good sleeping hygiene. Keep your room cool, clean, and free from clutter, and make sure your bed sheets and nightwear are fresh and tidy. Taking a hot shower or bath before bed and drying your hair can also promote relaxation, which is essential for falling asleep.
Cognitive Therapy
Cognitive-behavioral therapy for insomnia, or CBT-I, is an effective method for improving sleep patterns and achieving better sleep quality. A core component of CBT-I involves learning and practicing good sleep hygiene. This includes eliminating distractions such as bright lights and electronics from your room and maintaining a consistent sleep schedule. CBT-I also focuses on addressing and modifying thoughts and behaviors that interfere with sleep. Working with a therapist can help you identify these disruptive patterns and develop strategies to overcome them.
Medication
In some cases, doctors may recommend sleep medications as a short-term solution for insomnia. Typically, lifestyle changes and cognitive therapy are the first-line treatments, but if these approaches are ineffective, medication might be prescribed. Your doctor might suggest either prescription or over-the-counter sleep aids.
Additionally, other medications like benzodiazepines or antidepressants may be considered to help with relaxation and sleep, but it is important to use them under medical supervision. These medications can have side effects, such as low blood pressure, anxiety, and nausea, and may lead to withdrawal symptoms or addiction if used long-term. Complementary treatments like dietary supplements, melatonin, or valerian may also be recommended to help manage insomnia.
Conclusion:
Insomnia can be a frustrating and exhausting experience, but implementing the right strategies and lifestyle adjustments can make a good night’s sleep possible. Always remember that everybody’s condition is different. If you remain patient and persistent and work on what’s best for you with the guidance of a doctor, you can break the cycle of insomnia and restore sleep patterns, leading to good-quality sleep. Utilize the tips above to facilitate a speedy and successful recovery from insomnia. Do you have any other inquiries? Comment below and let us know!
