The American Academy of Sleep Medicine defines insomnia as the subjective perception of difficulty with sleep initiation, duration, consolidation, or quality that occurs despite adequate opportunity for sleep, and that results in some form of daytime impairment.
DSM-V Diagnostic Criteria for Insomnia
Dissatisfaction with sleep quantity or quality, with one or more of the following symptoms:
- Difficulty initiating sleep
- Difficulty maintaining sleep, characterized by frequent awakenings or trouble returning to sleep after awakenings
- Early-morning awakening with inability to return to sleep
The sleep disturbance causes clinically significant distress or impairment in daytime functioning, as evidenced by at least one of the following:
- Fatigue or low energy
- Daytime sleepiness
- Impaired attention, concentration, or memory
- Mood disturbance
- Behavioral difficulties
- Impaired occupational or academic function
- Impaired interpersonal or social function
- Negative effect on caregiver or family functioning
The sleep difficulty occurs at least 3 nights per week, is present for at least 3 months, and occurs despite adequate opportunity for sleep.
What causes insomnia?
There is no single cause for insomnia, but a number of factors are known to contribute:
- Psychological – including stress, anxiety or depression
- Lifestyle – jet lag, smoking, consuming drinks with caffeine or other stimulants just before bed-time
- Environment – noise, light or strange odour, insect bits, or uncomfortable bed or extreme room temperatures (hot or cold)
- Physical – frequent urination, coughing, pain and other forms of discomfort.
What are the effects of insomnia?
Occasional nights of disturbed sleep will not have a great effect on your physical health. If insomnia lasts for an extended period of time, it can cause:
- Reduction of creativity, loss of attention during work and inability to perform complicated tasks.
- Problems with emotion regulation
- Headache
- Slowing of response
- Loss of memory
Chronic insomnia is associated with the increased risks of stroke, obesity, diabetes, heart disease, dementia, impair ability to produce antibodies, affect pain perception, endocrine dysregulation and even cancer. It also increase of risk of developing mood disorders such as depression, and anxiety.
How can I deal with insomnia?
Determine and treat the cause of insomnia. If insomnia is only temporary, it can be resolved by methods, other than medication, such as:
- Get into a daily routine, especially in relation to sleep
- Stop smoking
- Get regular exercise, but avoid strenuous activity immediately before going to bed.
- Do not go to bed with a full or empty stomach. Avoid caffeine-containing drinks such as coffee, cola or tea.
- Make your sleeping place comfortable: dark, quiet, not too warm or too cold.
- Do something to relax, such as meditation, listen to soothing music, or have a warm bath.
- If you can’t sleep, get up and do something else until you feel sleepy again.
Persistent insomnia needs professional support. Do not take over the-counter treatment. Consult your doctor who will look out for any underlying cause of insomnia and prescribe appropriate treatment for you.
Source: Department of Health
Cardiac Health
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