Insomnia: Causes and Treatment

Getting enough quality sleep is necessary for your well-being. Sleep affects your mental, emotional and overall physical health. However, insomnia, the most common sleep disorder in the United States, affects an estimated 40 million Americans every year, according to the National Sleep Foundation. There are two types of insomnia:

• Acute insomnia. This type of insomnia is characterized by a brief period of no sleep, usually as a result of stressful life circumstances. Most cases resolve without treatment. If you experience difficulty unwinding after a long day and can't fall asleep, you could have acute insomnia.
• Chronic insomnia. People experiencing chronic insomnia have disrupted sleep patterns that last about three nights each week for at least three months. People with this severe insomnia have trouble falling and staying asleep.

Insomnia affects your energy levels, and your long-term health. Find a board-certified primary care provider who can help you address the cause of your sleeplessness.

Risk Factors for Insomnia

Insomnia is usually a side effect of another condition or problem. The following are some possible insomnia causes:

• Depression — Approximately 50% of insomnia cases result from psychological conditions, such as anxiety and depression, according to the National Alliance on Mental Illness. Not only can depression cause insomnia, but lack of sleep can also worsen depression symptoms.
• Food — Eating certain foods, particularly those that are acidic, spicy or high in water content, before bedtime can disrupt sleep. Additionally, substances such as alcohol and caffeine can affect your ability to fall asleep.
• Lifestyle — Certain lifestyle factors, such as your work schedule, can lead to insomnia. If you work irregular hours or late in the evening, your body could have a difficult time winding down at bedtime.
• Medical conditions — Asthma, arthritis, chronic back pain, Parkinson's disease and sinus infections are among the conditions that can directly cause insomnia or create discomfort that keeps you awake.

• Travel — Crossing time zones can interfere with the body's circadian rhythm and negatively affect the sleep cycle.

Insomnia Treatment

The effects of insomnia can be dangerous for your health. Chronic lack of sleep can affect your judgment, concentration and energy levels. If you struggle with insomnia, it's important to seek treatment. Below are some ways you can manage or treat the disorder.

Lifestyle Changes

• Always adjust your sleep schedule in advance before traveling to a different time zone.
• Avoid caffeine and alcohol, particularly late in the day.
• Exercise daily.
• Follow a regular sleep schedule.
• Refrain from eating heavy meals before bed.
• Try relaxation training, such as breathing exercises or guided meditation, to help with anxiety.
• Turn off electronic devices at least 30 minutes before bed to limit blue light exposure. Blue light can interfere with your body's production of the sleep hormone melatonin, making it harder to fall asleep.
• Use blackout curtains to block light from your bedroom.

Medical Treatment

If lifestyle changes don't improve your sleep, speak with your primary care provider about a referral to a sleep specialist. A specialist can conduct a sleep study to determine the cause of your insomnia.

Your primary care provider can also determine whether over-the-counter or prescription sleep aids might help. Finally, he or she can refer you to a psychologist or counselor for behavioral or cognitive therapy to relieve anxiety and improve sleep quality.