Having trouble falling asleep or staying asleep occasionally is common, but for those who consistently struggle with sleep, it could be a sign of a more serious condition like insomnia. According to sleep experts, insomnia is a prevalent sleep disorder characterized by difficulty falling asleep, staying asleep, waking up too early, or experiencing poor quality sleep. It is important to note that 30%-35% of adults have brief symptoms of insomnia, 15%-20% have acute or adjustment insomnia lasting less than three months, and 10% have chronic insomnia, which occurs at least three nights a week for at least three months. To help you understand the early warning signs, risks, and treatment options for insomnia, we spoke with sleep experts.
1. Difficulty Falling Asleep: Typically, it should take 15-20 minutes to fall asleep if you have a consistent sleep routine. If it takes longer than that, it could be an early sign of insomnia or another sleep disorder. Hyperarousal, which refers to increased activity within the nervous system, is a leading cause of insomnia and can disrupt falling and staying asleep.
2. Trouble Staying Asleep: People usually have a few awakenings throughout the night, depending on factors like medical conditions, mental health, and age. However, not being able to stay asleep for a prolonged period of time may indicate insomnia. This can disrupt important sleep stages necessary for brain development and overall health.
3. Daytime Sleepiness: Just because you were in bed for eight hours doesn’t mean you slept the entire time. Daytime sleepiness is a common warning sign of insomnia that is often overlooked. When you don’t get enough quality sleep, your body’s internal clock, known as the circadian rhythm, gets off track, causing tiredness, sluggishness, and decreased productivity throughout the day.
4. Anxiety About Sleep: Bedtime can become a source of stress and anxiety for individuals with insomnia. Worrying about waking up during the night can be a warning sign of insomnia, as it indicates hyperarousal and increased anxiety or thinking before bed that keeps you awake.
5. Irritability and Difficulty Concentrating: Not getting enough sleep can lead to frustration and irritability throughout the day. The consequences of sleep deprivation can accumulate over time, making it difficult to focus, perform tasks, and causing frustration and irritability due to the lack of sleep.
Untreated insomnia can pose several health risks such as poor concentration, decreased motivation, low energy, mood issues, and increased likelihood of developing or worsening anxiety and depression. If you experience the 30-30-3 rule, which involves taking more than 30 minutes to fall asleep, being awake for more than 30 minutes during the night, and experiencing both for at least three nights a week, it may be time to consult a doctor or sleep specialist for treatment options.
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