Insomnia is a type of sleep disorder. Individuals with insomnia find it difficult to fall asleep, stay asleep, or both. People with insomnia often don’t feel refreshed when they wake up from sleeping, either. This can lead to fatigue and other symptoms. 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 APA defines insomnia as a disorder in which people have trouble falling asleep or staying asleep. Doctors make a clinical diagnosis of insomnia if both of these criteria apply:

1. Sleep difficulties occurring at least three nights a week for a minimum of three months.

2. Sleep difficulties creating major distress or functional difficulties in a person’s life.

CAUSES OF INSOMNIA

The causes of your insomnia will depend on the type of sleeplessness you experience.

* Short-term insomnia may be caused by stress, an upsetting or traumatic event, or changes to your sleep habits.

* Chronic insomnia lasts for at least three months and is usually secondary to another problem or a combination of problems, including:

* Medical conditions which make it harder to sleep, such as arthritis or back pain, psychological issues, such as anxiety or depression substance use. 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:

1. High levels of stress

2. Emotional disorders, such as depression or distress related to a life event

3. Lower income

4. Traveling to different time zones

5. Sedentary lifestyle

6. 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.

INSOMNIA SYMPTOMS

People who experience insomnia usually report at least one of these symptoms:

1. Waking too early in the morning

2. Unrefreshing sleep

3. Trouble falling or staying asleep.

These symptoms of insomnia can lead to other symptoms, including:

1. Fatigue

2. Mood changes

3. Irritability

      Treating insomnia

There are both pharmaceutical and no pharmaceutical treatments for insomnia.

Your doctor can talk to you about what treatments might be appropriate. You may need to try a number of different treatments before finding the one that’s most effective for you.

The American College of Physicians (ACP) recommends cognitive behavioral therapy (CBT) as a first-line treatment for chronic insomnia in adults.

Sleep hygiene training may also be recommended. Sometimes, behaviors that interfere with sleep cause insomnia. Sleep hygiene training can help you change some of these disruptive behaviors.

Suggested changes may include:

* Avoiding caffeinated beverages near bedtime.

* Avoiding exercise near bedtime.

* Minimizing time spent on your bed when you’re not specifically intending to sleep, such as watching TV or surfing the web on your phone. If there’s an underlying psychological or medical disorder contributing to your insomnia, getting appropriate treatment for it can alleviate sleep difficulties.

* 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.