Q. What is Insomnia?

Ans. Difficulty in either getting sleep or maintaining normal sleep is called Insomnia.

How much sleep is sufficient for different age groups:

  • Newborns (0-3 months): 14-17 hours each day.
  • Infants (4-11 months): 12-15 hours.
  • Toddlers (1-2 years): 11-14 hours.
  • Preschoolers (3-5 years): 10-13 hours.
  • School-age children (6-13 years): 9-11 hours.
  • Teenagers (14-17 years): 8-10 hours.
  • Younger adults (18-25 years): 7-9 hours.
  • Adults (26-64 years): 7-9 hours.
  • Older adults (65+ years): 7-8 hours.

Types of Insomnia:

1. Acute insomnia:

Small episodes of difficulty in sleeping. Acute insomnia can affect any person irrespective of any predisposing factors. It is usually caused by a life event such as a stressful change in a person's job or long journey. Often acute insomnia resolves without any treatment.

2. Chronic insomnia:

Long-term difficulty in sleeping is called chronic insomnia. Insomnia is usually considered chronic if a person has trouble falling asleep or staying asleep for at least three nights per week for three months or longer. Some people with chronic insomnia have a long-standing history of difficulty in sleeping. 

3. Comorbid insomnia:

Insomnia that occurs in association with another condition like Pain, anxiety, and depression. 

4. Onset insomnia:

Difficulty in falling asleep at the beginning of the night. 

5. Maintenance insomnia:

Difficulty in maintaining sleep, i.e sleep is initiated without difficulty but patient wakes up frequently leading to overall uncomfortable sleep.

Effects of insomnia on an individual:

  • Difficulty falling asleep.
  • Difficulty staying asleep (waking up during the night and having trouble returning to sleep).
  • Waking up too early in the morning.
  • Unrefreshing sleep (also called "non-restorative sleep").
  • Fatigue or low energy.
  • Cognitive impairment, such as difficulty in concentrating.
  • Mood disturbance such as irritability.
  • Behavioural problems such as feeling impulsive or aggression.
  • Difficulty at work or school.
  • Difficulty in personal relationships including family, friends, and caregivers.
  • Medical diseases: Diabetes/ Coronary artery disease/ obesity/ hypertension/ indigestion etc.
  • Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/ or certain biological factors.

It's important to first understand what could be causing your sleep difficulties. 

 Examples of conditions that can cause insomnia are:

  • Nasal/ sinus allergies.
  • Gastrointestinal problems such as reflux.
  • Endocrine problems such as hyperthyroidism.
  • Arthritis
  • Asthma
  • Neurological conditions such as Parkinson's disease.
  • Chronic pain
  • Low back pain
  • Psychiatric conditions: mania, schizophrenia etc.
  • Excessive work tension/responsibilities.
  • Poor lifestyle
  • Drug/alcohol abuse.

Tips for sound sleep:

  • Stick to a sleep schedule, even on weekends.
  • Practice a relaxing bedtime ritual.
  • Exercise daily.
  • Evaluate your bedroom to ensure ideal temperature, sound, and light.
  • Sleep on a comfortable mattress and pillow.
  • Beware of hidden sleep stealers, like alcohol and caffeine.
  • Most importantly turn off electronic gadgets before going to bed.

When to take medical help:

  • Disturbance of daily routine work.
  • A significant decrease in work efficacy.
  • New medical diseases.
  • Deterioration of general health/ fatigue or low energy.
  • Cognitive impairment, such as difficulty concentrating.
  • Mood disturbance, such as irritability.
  • Behaviour problems, such as feeling impulsive or aggression.
  • Difficulty in personal relationships, including family, friends, and caregivers.