Some researchers have suggested that lack of sleep can be partly responsible for certain medical disorders, car crashes and hindered learning and short-term memory in some individuals. The National Sleep Awareness Roundtable, a coalition of governmental, professional and voluntary organizations, is currently implementing studies to learn about sleep disorders and promote public awareness.
Insomnia Symptoms
Insomnia is characterized by a lack of sleep, which may manifest differently in different people. One person might be unable to fall asleep at night, while another might wake and be unable to fall back asleep. Some insomniacs wake too early in the morning, and others still feel tired after a full night’s sleep (seven to eight hours).
Insomnia may be either primary, which is unrelated to other disorders, or secondary, which is a symptom or side effect of another problem. Secondary insomnia can be caused by illnesses, medications, digestive problems, pain, anxiety, depression, sleep-disrupting substances like caffeine and alcohol and restless leg syndrome.
Other Sleep Disturbances
Some people with sleep disturbances may ascribe them to insomnia when, in fact, they could signify other disorders. For instance, not feeling rested after a full night’s sleep could be caused by sleep apnea, a serious condition in which tissue obstructs the throat, causing interruptions in breathing that can last 10 seconds or more. Learn more about sleep apnea on the National Heart Lung and Blood Institute’s sleep apnea page.
Another cause of disrupted sleep is restless leg syndrome, or RLS. The National Institute of Neurological Disorders and Stroke estimates that as many as 12 million Americans are affected by RLS, which is characterized by uncomfortable sensations in the legs paired with a strong urge to move them.
Insomnia Treatment
There are many methods for coping with insomnia, including lifestyle changes, relaxation techniques, cognitive behavior therapy and so-called sleeping pills. Before you see a doctor, try the following three lifestyle changes. First, avoid caffeine, alcohol and tobacco before bedtime. Also, don’t exercise or eat a meal for at least a few hours before you go to bed. Second, try to establish a regular bedtime schedule. This includes a soothing routine like taking a hot bath or reading a book, but it also means consistently turning in and getting up at the same time (even on weekends). Third, create a sleep-friendly environment in your bedroom. Cool, dark, quiet settings are best. If you have to, invest in room-darkening shades, a face mask and ear plugs. Try to keep your bedroom a place for sleeping; watch TV and do work in another area.
If, however, your insomnia persists, you may want to start a sleep diary to keep track of waking and sleep patterns. If you decide to seek help, your doctor can discuss treatment options with you. For a sleep professional in your area, consult the National Sleep Foundation’s searchable “certified sleep awareness partners” database.
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