Latest news with #chronicinsomnia
Health Line
19-05-2025
- Health
- Health Line
Tips for Talking with Your Doctor About Insomnia and Why It Matters
Chronic insomnia can affect daily life. To prepare for a doctor's visit to discuss treatment for your insomnia, track your sleep habits and write down any questions you may have. There's a long list of health complications linked to long-term lack of sleep. Chronic insomnia can also seriously affect your quality of life, from constantly feeling tired to an increased risk of depression. The occasional bout of sleeplessness is no cause for alarm. But if you go night after night without getting a full night's sleep, that's a wake-up call to reach out to a doctor for help. When to talk with your doctor about chronic insomnia Most doctors understand that sleep disorders are a major health concern. Try to raise the subject of sleep if you're having issues with your doctor if they don't bring it up. If you have chronic insomnia, you shouldn't sweep it under the rug. You can try a few things at home first to improve your sleep before reaching out to your doctor. This includes, but isn't limited to: keeping regular sleep-wake and meal schedules, even on weekends limiting screen time before bed and reducing light in your sleep space exercising regularly, at least 5 to 6 hours before bedtime. cutting down on caffeine, alcohol, and other drug use, especially before bed avoiding smoking, if you smoke, or trying a smoking cessation program avoiding daytime napping practicing relaxation techniques before bed, such as meditation, gentle yoga, or light stretching leaving bed if you can't sleep, then return to bed when you feel tired again. If these steps don't resolve your insomnia, you should discuss your sleep concerns with your doctor. You should talk with your doctor if you consistently: have trouble falling asleep can't stay asleep wake up earlier than you want to don't feel refreshed after sleep have excessive sleepiness during the day Tips to prepare for your doctor's visit To make your doctor's visit as productive as possible: Write down your sleep-related questions. Record your sleep and sleep-related activities by hand or app and share it with your doctor. Detail any self-help techniques you've tried and what the results were. Make sure you know the name and dosage of any medications you're taking. Some questions you may want to ask are: How can I fall asleep again after waking up at night? Can exercise help with my insomnia? Can I take any supplements to help me fall asleep? What are the side effects? What over-the-counter medications can help me? What are the side effects? What prescription medications can treat my insomnia? What are the side effects? Is insomnia genetic? What can my doctor do for my chronic insomnia? Your doctor may be able to recommend behavioral therapy to help you overcome your chronic insomnia, such as cognitive b e havioral therapy. Medications can help restore typical sleep patterns. 'I recommend using cognitive behavioral therapy as the first-line treatment for insomnia since it is safer, more lasting, and at least as effective as any sleep medication,' says Pietro L. Ratti, MD, a neurologist and sleep specialist. Takeaway Chronic insomnia is a serious health condition. It can lead to or worsen other physical and mental health disorders. Talk with your doctor about any chronic sleep problems. You can prepare questions ahead of time and use an app or paper to track your sleep habits to discuss with your doctor. Self-help techniques may be effective in resolving chronic insomnia, but your doctor also can recommend treatments for chronic insomnia, including behavioral therapy and medication.
Health Line
19-05-2025
- Health
- Health Line
What Is Chronic Insomnia and How Can You Treat It?
Chronic insomnia refers to sleep problems that last at least 3 times per week for 3 months. Causes range from sleep habits to medical conditions. Medications, therapy, and lifestyle changes may help. Insomnia is a sleep disorder that refers to trouble falling asleep, trouble staying asleep, or both. Acute insomnia lasts for shorter periods of time, and may resolve on its own. However, if you experience chronic insomnia, or sleep problems that last for months at a time, it is best to contact a doctor for an accurate diagnosis and treatment plan. Read on to learn more about chronic insomnia, including the type and symptoms, causes, treatment options, and more. Types of chronic insomnia There are two main types of chronic insomnia: primary and secondary. Both refer to insomnia that usually happens at least 3 times per week for at least 3 months. Primary insomnia isn't due to other medical conditions or medications, but the exact cause is unclear. Secondary insomnia is caused by an underlying condition or environmental situation. This means that it could happen due to your sleeping condition, such as sleeping in a room that is too bright or noisy, or as a result of a medical condition. Symptoms of chronic insomnia Chronic insomnia can cause symptoms at night as well as during the day. It can interfere with your ability to go on with your daily tasks. Symptoms may include: trouble falling asleep waking up throughout the night trouble staying asleep or trouble returning to sleep waking up too early daytime sleepiness or grogginess not feeling rested after a night's sleep irritability depression difficulty concentrating problems with memory increase in mistakes and accidents Causes of chronic insomnia Chronic insomnia is due to an underlying medical condition. Certain medications and stimulants can cause chronic insomnia, along with lifestyle patterns. Medical conditions respiratory conditions, including: asthma chronic obstructive pulmonary disease (COPD) sleep apnea diabetes restless leg syndrome menopause stress anxiety depression bipolar disorder Alzheimer's disease Parkinson's disease Medications and stimulants For some people, certain medications and stimulants may cause chronic insomnia. Examples include: alcohol antidepressants beta-blockers caffeine nicotine stimulant laxatives Lifestyle behaviors Certain lifestyle behaviors may lead to chronic insomnia. These include: rotating shift work frequent travel across multiple time zones, leading to jet lag not getting enough physical activity or exercise frequent daytime napping problems with the sleeping environment, such as sleeping in a room that is too bright or noisy Home remedies for chronic insomnia There are several things that you can do at home to treat or prevent chronic insomnia. One important option for treatment is known as sleep hygiene. This refers to making the room as comfortable as possible and following a routine before bed to help improve your ability to fall asleep and stay asleep. Tips that may help include: avoiding caffeine, alcohol, or cigarette use, especially right before bed getting enough regular physical activity or exercise avoiding taking naps avoiding eating large meals right before bed trying to go to bed and get up at the same time every day avoiding looking at smartphones or other screens right before bed keeping your bedroom dark and at a comfortable temperature Medical treatments for chronic insomnia If insomnia does not resolve with home remedies, it's best to contact a doctor. The doctor can help determine if there is an underlying condition causing your insomnia, in which case you may need to directly treat that medical condition. Your doctor can also recommend treatments that may help directly address chronic insomnia. Cognitive behavioral therapy (CBT) CBT can be an effective method for treating chronic insomnia. It involves providing education on sleep and better sleep habits, while teaching behavior modifications to help improve your ability to sleep. Some of the strategies of CBT that are specifically focused on insomnia, known as CBT-I, include: Cognitive techniques: Using journaling to write down worries or concerns before going to bed may help keep a person from actively attempting to work them out while also trying to sleep. Stimulus control: This entails altering behaviors that condition your mind to fight sleep. Setting a sleep and wake time routine is part of this strategy. Other examples are using your bed only for sleep and sex, and leaving your bedroom if you're unable to fall asleep within a set number of minutes. Sleep restriction: This therapy involves limiting the amount of time you spend in bed, including avoiding naps. The goal is to deprive you of enough sleep so that you're tired at bedtime. Your time in bed is gradually increased as your sleep improves. Relaxation techniques: Breathing exercises, yoga, guided meditation, and other techniques may help reduce muscle tension and control your breathing and heart rate so that you're able to relax. Medications There are a number of prescription medications and over-the-counter (OTC) sleep aids that may help you get to sleep or remain asleep. While effective, doctors don't typically recommend using sleeping pills long term because of the side effects, which can include daytime sleepiness, memory problems, and more. However, they may recommend them for short term use. Some of the prescription medications that doctors may recommend include: zolpidem (Ambien) eszopiclone (Lunesta) zaleplon (Sonata) doxepin (Silenor) ramelteon (Rozerem) suvorexant (Belsomra) temazepam (Restoril) OTC sleep aid options may include diphenhydramine (Benadryl) other antihistamines melatonin Always speak with your doctor before taking an OTC sleep aid, including natural remedies, such as melatonin. Just like prescription drugs, OTC and natural sleep aids can cause unwanted side effects and interfere with other medications. Is there a cure for chronic insomnia? If your chronic insomnia is caused by an underlying medical condition, treating the condition may cure your insomnia. Chronic health conditions that cause insomnia can be managed with changes in treatment, in turn managing or preventing insomnia. Taking steps to improve sleep hygiene may also cure chronic insomnia. It's best to talk with your doctor if insomnia symptoms do not improve with home remedies or OTC treatments. The bottom line Chronic insomnia refers to difficulty falling asleep or staying asleep, usually at least three nights per week for at least 3 months. The exact cause of primary chronic insomnia is unclear. Secondary chronic insomnia happens due to an underlying condition or problems with sleep hygiene. Examples of conditions that can cause chronic insomnia include sleep apnea, restless leg syndrome, diabetes, asthma, stress, anxiety, and depression. Improving sleep hygiene, avoiding caffeine and alcohol, and avoiding taking naps may help. Doctors may also recommend medical treatments for the underlying cause, medications to help with sleep, and cognitive behavioral therapy (CBT).
