Revelations Quest Psychology

Another silent pandemic we are dealing with in this fast-paced world is insomnia.

A lot of people are experiencing anxiety, and it has sadly become a norm. Unfortunately, this means that a lot of people are experiencing sleep-wake problems. One’s quality of sleep becomes disturbed as one stays up late ruminating about their troubles, their days, their work, etc. Subsequently, this has a great impact on one’s wellbeing, as one’s energy levels, ability to concentrate, and productivity becomes affected.

Insomnia:

Insomnia is a very common sleep disorder characterised by troubles with sleep initiation, maintenance, and/or quality. The disturbance in sleep-wake patterns leads to daytime distress and impairment.

It is normal for one to struggle to sleep now and then. However, this becomes a concern if one’s wellbeing is affected. People with insomnia may experience higher blood pressure, metabolic rate and cortisol levels, and an increased risk of falls and injuries. Next-day impairment due to insomnia compromises the patient’s quality of life, as adverse effects can include poor functioning, fatigue and reduced alertness.

Possible Signs and Symptoms of Insomnia:

• Difficulty sleeping
• Waking up frequently during the night
• Waking up too early and being unable to fall back asleep
• Not feeling refreshed or well-rested after waking up
• Daytime fatigue
• Low energy
• Irritability
• Difficulty concentrating

Once one starts experiencing changes in their sleep-wake pattern, as well as how it affects their functioning, it is important that one tries to figure out what might be contributing to this.

Possible Causes of Insomnia:

• Stress, anxiety or depression (sometimes undiagnosed)
• Medical conditions (sometimes undiagnosed)
• Side effects of medication
• Lifestyle factors, such as poor sleep hygiene or irregular sleep schedules
• Environmental factors, such as noise or temperature

Sleep Hygiene to Help Sleep Better:

• Keep a consistent sleep schedule (sleep and get up at the same time every day – even on weekends)
• Set a bedtime that is early enough for you to get at least 7-8 hours of sleep
• Do not go to bed unless you are sleepy
• If you don’t fall asleep after 20 minutes, get out of bed and do a quiet activity without a lot of light exposure and avoid electronic screens
• Establish a relaxing bedtime routine
• Use your bed only for sleep and sex
• Make your bedroom quiet and relaxing, with a comfortable, cool temperature
• Limit exposure to bright light in the evenings
• Turn off electronic devices at least 30 minutes before bedtime
• Don’t eat a large meal before bedtime, rather eat a light, healthy snack if you are hungry
• Exercise regularly and maintain a healthy diet
• Avoid consuming caffeine in the afternoon or evening
• Avoid consuming alcohol before bedtime
• Reduce your fluid intake before bedtime

Improving one’s sleep-wake pattern requires some intentionality. Thus, if the implementation of a healthy sleep hygiene/routine is not helpful, perhaps consulting a healthcare professional can be helpful. Medical professionals might be able to identify what physiological/biological and environmental factors might contribute to insomnia, and prescribe medication that helps with sleep (short-term). While mental health clinicians can help you figure out what psychological/psychiatric processes and environmental factors might be contributing to insomnia. Cognitive Behavioural Therapy (CBT) strategies might be helpful in addressing the psychological causes.

If all other factors are eliminated, anxiety is usually the cause of the insomnia. This is why it is important for one to take care of their mental health, as it affects how one feels, behaves/acts, and thinks.