Sleepless Nights: The Silent Epidemic of Insomnia by Raj Alampur Psychologist

Definition

Insomnia is a sleep disorder characterized by difficulty in falling asleep, staying asleep, or waking up too early and being unable to return to sleep. It leads to daytime dysfunction and can significantly impact overall well-being.

Layman’s Definition

Insomnia is when your mind refuses to shut down at night, leaving you tossing and turning, unable to get the rest your body desperately needs. It’s like your brain is wide awake while the rest of the world sleeps.

Comorbidities

Insomnia rarely comes alone; it often coexists with:

• Depression & Anxiety – Sleep disturbances worsen mental health conditions.
• Chronic Pain – Pain-related discomfort prevents restful sleep.
• Diabetes & Heart Disease – Poor sleep increases the risk of metabolic and cardiovascular issues.
• Substance Abuse – Alcohol and drug use can both cause and worsen insomnia.

Types of Insomnia

1. Acute Insomnia – Short-term sleep disturbances caused by stress, travel, or life changes.
2. Chronic Insomnia – Long-term sleep problems occurring at least three times a week for months.
3. Onset Insomnia – Difficulty falling asleep despite being tired.
4. Maintenance Insomnia – Trouble staying asleep, frequent awakenings, or waking up too early.
5. Comorbid Insomnia – Insomnia occurring due to underlying medical or psychological conditions.
6. Behavioral Insomnia (in children) – Difficulty sleeping due to habits like refusing bedtime or needing a parent’s presence.

Difference between Acute and Chronic Insomnia

Acute insomnia is a short-term sleep disturbance that lasts from a few days to a few weeks. It is often caused by stress, anxiety, travel (jet lag), illness, or sudden lifestyle changes. People experiencing acute insomnia may find it difficult to fall or stay asleep, but it usually resolves on its own once the trigger is gone. Treatment typically includes simple lifestyle adjustments such as maintaining a consistent sleep schedule, avoiding caffeine and screens before bedtime, practicing relaxation techniques like deep breathing or meditation, and ensuring a comfortable sleep environment.

Chronic insomnia, on the other hand, is a long-term condition that persists for at least three nights a week for three months or more. It is often linked to deeper underlying causes such as anxiety, depression, chronic pain, or medical conditions like diabetes and heart disease. Poor sleep habits, substance abuse, or hormonal imbalances can also contribute to chronic insomnia. Since it does not usually resolve on its own, treatment may involve Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps change negative thought patterns and behaviors related to sleep. Doctors may also prescribe short-term sleep medications, melatonin supplements, or recommend lifestyle modifications such as avoiding naps, maintaining a sleep diary, engaging in regular exercise, and practicing good sleep hygiene to restore a healthy sleep cycle.

Signs and Symptoms

• Difficulty falling asleep despite feeling tired
• Waking up frequently at night
• Feeling tired and groggy during the day
• Irritability, mood swings, and lack of concentration
• Increased errors or accidents due to fatigue
• Waking up too early and being unable to go back to sleep

Therapies & Treatments

Therapies:

• Cognitive Behavioral Therapy for Insomnia (CBT-I) – Helps change negative thoughts and behaviors around sleep.
• Relaxation Techniques – Meditation, deep breathing, and progressive muscle relaxation.
• Sleep Restriction Therapy – Reducing time spent in bed to improve sleep efficiency.

Medical & Lifestyle Treatments:

• Medication – Short-term use of sleep aids (only under medical supervision).
• Melatonin Supplements – Helps regulate the sleep cycle.
• Lifestyle Changes – Limiting caffeine, avoiding screens before bedtime, and maintaining a regular sleep schedule.

Myths & Facts

? Myth: Insomnia is just about difficulty falling asleep. ? Fact: It includes trouble staying asleep or waking up too early as well.

? Myth: Watching TV in bed helps you sleep. ? Fact: Blue light from screens suppresses melatonin, making sleep harder.

? Myth: Sleeping pills are the best solution. ? Fact: Long-term use of sleeping pills can be addictive and ineffective.

? Myth: You can "catch up" on lost sleep over the weekend. ? Fact: Sleep debt accumulates and affects overall health even if you sleep longer later.

Conclusion

Insomnia isn’t just a minor inconvenience; it’s a serious condition that affects physical and mental health. The key to managing it lies in understanding its causes, making necessary lifestyle changes, and seeking professional help when needed. If sleep is eluding you, it’s time to take action—because a well-rested mind leads to a healthier life.

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Helpline: 7777000217, www.PersonalityCare.org

Regards: Raj Alampur Psychologist in Rohtak

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