Some people take melatonin supplements as a sleep aid. Your body produces a hormone called melatonin that promotes sleep. They are not the first choice for treating chronic insomnia. Doctors recommend taking sleep medicines only now and then or only for a short time. In some cases, though, taking sleeping pills for a short time can help you sleep. Medications: Behavior and lifestyle changes can best help you improve your sleep over the long term.Unlike sleeping pills, CBT-I helps you overcome the underlying causes of your sleep problems. Cognitive Behavioral Therapy for Insomnia: Therapy (CBT-I): CBT-I is a brief, structured intervention for insomnia that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.For chronic insomnia, your healthcare provider may recommend: Short-term insomnia often gets better on its own. High blood pressure (hypertension), heart disease and stroke.Over time, lack of sleep or poor quality sleep can negatively affect your physical and mental health. You may go to a sleep disorders center or do the study at home. If your doctor has concerns that your insomnia may be caused by sleep apnea or another sleep disorder, you may be referred. Complete a sleep study: Sleep studies (polysomnograms) are not necessary for diagnosing insomnia.Keep a sleep diary: You may be asked to write down your sleep patterns for one to two weeks (bedtime, wake time, naps, caffeine use, etc.) This information can help your provider identify patterns or behaviors that interfere with rest.Get a blood test: Your doctor may want you do a blood test to rule out certain medical conditions such as thyroid problems or low iron levels that can negatively impact sleep.Your provider will also review your medical history and medications you are taking to see if they may be affecting your ability to sleep. The key information for the diagnosis of insomnia is reviewing your sleep history with your doctor. Your healthcare provider will perform a physical exam and ask questions to learn more about your sleep problems and symptoms. There is no specific test to diagnose insomnia. Struggle at work, school or in relationships.Have memory problems or difficulty concentrating.Feel fatigued or low on energy throughout the day.When you can’t fall asleep or your rest is fitful, you may: Older people may be less likely to sleep soundly because of bodily changes related to aging and because they may have medical conditions or take medications that disturb sleep.
Insomnia becomes more common over the age of 60. Other hormonal changes, such as premenstrual syndrome (PMS) or menopause, can also can affect sleep. Pregnancy and hormonal shifts can disturb sleep. Insomnia occurs more often in women than in men. Other sleep disorders, such as sleep apnea and restless legs syndrome.Neurological disorders, such as Alzheimer’s disease or Parkinson’s disease.Hormone fluctuations due to menstruation, menopause, thyroid disease or other issues.Gastrointestinal disorders, such as heartburn.Chronic pain due to arthritis, fibromyalgia or other conditions.Anxiety disorders, depression and/or other mental health problems.Life stressors including your job, relationships, financial difficulties and more.
Many things can contribute to the development of insomnia including environmental, physiological and psychological factors, including: Tossing and turning and repeatedly awakening is as bad for your health as being unable to fall asleep.
The quality of your rest matters just as much as the quantity. Most adults need around seven to nine hours of sleep per night but the amount of sleep needed to function at your best varies between individuals. Insomnia symptoms occur in approximately 33% to 50% of the adult population while Chronic Insomnia disorder that is associated with distress or impairment is estimated at 10% to 15%. They affect up to 70 million Americans every year. Chronic insomnia is when the sleep difficulties occur at least three times a week for three months or longer.Short term insomnia tends to last for a few days or weeks and is often triggered by stress.There is short term insomnia and chronic insomnia: Insomnia can come and go, or it may be an ongoing, longstanding issue. Feeling tired/fatigued during the daytime.Difficulty falling asleep and/or waking up in the middle of the night.Insomnia is a common sleep disorder that is characterized by difficulty:
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