INSOMNIA

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INTRODUCTION-

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.

Insomnia is the most common of all sleep disorders, according to the American Psychiatric Association (APA). In fact, the APA states that about one-third of all adults report insomnia symptoms. But between 6 to 10 percent of all adults have symptoms severe enough for them to be diagnosed with insomnia disorder.

The condition can be short-term (acute) or can last a long time (chronic). It may also come and go.Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months.

TYPES OF INSOMNIA –

There are two types of insomnia: primary and secondary.

• Primary insomnia: This means your sleep problems aren’t linked to any other health condition or problem.
• Secondary insomnia: This means you have trouble sleeping because of a health condition (like asthma, depression,arthitis, heartburn)

CAUSES-

Causes of primary insomnia include:

• Stress related to big life events, like a job loss or change, the death of a loved one, divorce, or moving
• Things around you like noise, light, or temperature
• Changes to your sleep schedule like jet lag, a new shift at work, or bad habits you picked up when you had other sleep problems

Causes of secondary insomnia include:

• Mental health issues like depression and anxiety
• Medications for colds, allergies, depression, high blood pressure, and asthma
• Pain or discomfort at night
• Caffeine, tobacco, or alcohol use
• Hyperthyroidism and other endocrine problems
• Other sleep disorders, like sleep apnea or restless legs syndrome.

SYMPTOM-

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Symptoms

Insomnia symptoms may include:

• Difficulty falling asleep at night
• Waking up during the night
• Waking up too early
• Not feeling well-rested after a night’s sleep
• Daytime tiredness or sleepiness
• Irritability, depression or anxiety
• Difficulty paying attention, focusing on tasks or remembering
• Increased errors or accidents
• Ongoing worries about sleep

Risk factors for insomnia

Insomnia can occur at any age and is more likely to affect women than men.

According to the National Heart, Lung, and Blood Institute (NHLBI)Trusted Source, people with certain risk factors are more likely to have insomnia. These risk factors include:

• high levels of stress
• emotional disorders, such as depression or distress related to a life event
• lower income
• traveling to different time zones
• sedentary lifestyle
• changes in work hours, or working night shifts

Certain medical conditions, such as obesity and cardiovascular disease, can also lead to insomnia. Menopause can lead to insomnia as well. Find out more about the causes of — and risk factors for — insomnia.

DIAGNOSIS-

Depending on your situation, the diagnosis of insomnia and the search for its cause may include:

• Physical exam. If the cause of insomnia is unknown, your doctor may do a physical exam to look for signs of medical problems that may be related to insomnia. Occasionally, a blood test may be done to check for thyroid problems or other conditions that may be associated with poor sleep.
• Sleep habits review. In addition to asking you sleep-related questions, your doctor may have you complete a questionnaire to determine your sleep-wake pattern and your level of daytime sleepiness. You may also be asked to keep a sleep diary for a couple of weeks.
• Sleep study. If the cause of your insomnia isn’t clear, or you have signs of another sleep disorder, such as sleep apnea or restless legs syndrome, you may need to spend a night at a sleep center. Tests are done to monitor and record a variety of body activities while you sleep, including brain waves, breathing, heartbeat, eye movements and body movements.

TREATMENT-

Meditation

Meditation is a natural, easy, drug-free method for treating insomnia. According to the National Sleep Foundation, meditation can help improve the quality of your sleep, as well as make it easier to fall asleep and stay asleep.

MANY CONDITIONS CONTRIBUTE TO INSOMNIA THESE ARE:-

anxiety

depression

digestive problems

pain

Many apps and videos are available to help you meditate.

Melatonin

The hormone melatonin is naturally produced by the body during the sleep cycle. People often take melatonin supplements in hopes of improving their sleep.

Studies are inconclusiveTrusted Source regarding whether melatonin can actually help treat insomnia in adults. There’s some evidence that supplements may slightly decrease the time it takes you to fall asleep but more research is needed.

Melatonin is generally thought to be safe for a short period of time, but its long-term safety has yet to be confirmed.

It’s always best to work with your doctor when deciding to take melatonin.

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MEDICATION-

sedative-a drug that subues excitement and calms the without inducing sleep, though drowsiness maybe produced.

hypnotic- a drug that induces and/ or maintains sleep, simila to normal arousable sleep .

PHYSICAL THERAPY

To integrate sleep health in prevention, health promotion, and wellness interventions, therapists should:

1. Assess overall sleep health and screen for risk of sleep disorders.
2. Refer for additional assessment if individual is identified as at increased risk for a sleep disorder.
3. Provide sleep hygiene education.
4. Provide an appropriate exercise program.
5. Consider positioning to promote sleep quality.
6. Address bed mobility issues.

Getting a full night sleep is critical to a healthy lifestyle. Sometimes we all have difficulty sleeping to due to a number of factors: stressful lives, chronic pain, our busy schedules. Many of our physical therapy patients come to us with physical pain or limitations that can also impact their quality of life…including their ability to rest.

Conducting an assessment or a screening to determine a patient’s sleep deficits provides an overview of their sleep profile and habits before going to sleep and after waking. Known as sleep hygiene, it is characterized by the National Sleep Foundation as “...a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.” Conducted by a physical therapist, assessment is part of understanding how physical conditions, body positioning and limitations to mobility can affect sleep. Additional factors may include a discussion on ergonomics: the type of bed and mattress used, number of pillows, body positioning for sleeping, etc.

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