Do you struggle to sleep at night or wake up in the middle of the night and lie awake anxiously watching the clock? Then it is possible that you are suffering from a condition called insomnia.
Insomnia is a common problem that takes a toll on one’s energy, mood, health and ability to function during day. It is also manifested in situations like sleepiness during the day, general tiredness, irritability, waking up early in the morning and problems with concentration or memory.
According to Dr. Peter Muwereza of AAR services, insomnia is categorized as primary and secondary. The first not being directly related to another health problem and the later occurring due to another health problem like heartburn, asthma depression or subsistence abuse. “It can also be classified according to duration; acute lasting a short time like a once week chronic occurring several times for a long time and transient which persists for a week,” says Dr. Muwereza.
Dr. Muwereza also explains that the condition is caused by a disturbance in the circadia rhythm of the body which naturally controls sleep. This is caused by significant life stress as may be caused by; job loss or demotion, death of loved one, divorce among other problems, emotional or physical discomfort, and environmental factors like noise, light and extreme temperatures that interfere with sleep. It may also be caused by conditions like overworking, overdrinking, depression, financial problems, among others.
He also adds that immediate causes of insomnia are non conducive sleep environment, late night working hours, using smart phones and I-pads and computers in bed, sleeping during day, heart burn, fear, anxiety, emotional tension and irregular sleeping times at night. It can also be caused by alcohol and drug abuse, repeated use of sleep drugs, diet pills and withdrawal from anti-anxiety drugs.
Dr Arike JK Amooti of Gulu referral hospital explains that although insomnia is the most common sleep complaint, it is not a single sleep disorder. It is more accurate to think of insomnia as a symptom of another problem, which differs from person to person. It could be something as simple as drinking too much caffeine during the day or a more complex issue like an underlying medical condition or feeling overloaded with responsibilities.
According to Dr. Dickson Manyanja of Mayo clinic, says sleep is as important to your health as a healthy diet and regular exercise. Whatever your reason for sleep loss, insomnia can affect you both mentally and physically. “People with insomnia report a lower quality of life compared with people who are sleeping well,” he says.
He adds that other effects of insomnia may include; lower performance on the job or at school, slowed reaction time while driving and higher risk of accidents, psychiatric, problems, such as depression or an anxiety disorder, overweight or obesity, Irritability, increased risk and severity of long-term diseases or conditions, such as high blood pressure, heart disease and diabetesand Substance abuse.
The good news is that most cases of insomnia can be cured with changes one can make on his or her own without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. However in cases of the chronic condition it is advisable to visit a medical expert. The first step in treating Insomnia is to find out whether the problem is being caused by an underlying medical condition.
According to Dr. Arike, treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. “If insomnia continues, the health care provider may suggest behavioral therapy and adoption of behavioral approaches which help to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep,” he explains.
He advises that there are psychological and behavioral techniques that can be helpful for treating insomnia. Relaxation training, stimulus control, sleep restriction, and cognitive behavioral therapy are some examples. Some of these techniques can be self-taught, while for others it’s better to enlist the help of a therapist or sleep specialist.
Dr. Arike also advises insomnia victims to also adopt techniques like sleeping in a quiet cool bedroom, using the bedroom fro sleep only, sticking to a regular sleeping schedule, avoiding naps, avoiding alcoholic , caffeine and nicotinic substances and stressful events like quarrels before sleep.
He says for medical treatment there are many different types of sleep aids for insomnia, including over-the-counter (non-prescription) and prescription medications. “Determining which medication may be right for you depending on one’s insomnia symptoms and many different health factors and that is why it’s important to consult with a doctor before taking a sleep aid,” he stresses.
Dr. Arike also explains that the major classes of prescription insomnia medications include; benzodiazepine hypnotics, non-benzodiazepine hypnotics, and melatonin receptor agonists.
There are alternative medicines that may help certain people sleep. It is important to know that these products are not required to pass through the same safety tests as medications, so their side effects and effectiveness are as well not understood.
