Insomnia

Let’s talk about sleep. You spend approximately one-third of your life sleeping, or at least you should. You may not think much about your sleep until it’s clear you’re not getting enough, which can negatively affect your health and emotional well-being. Plus, you just don’t feel “100%.”

Contrary to what you might think, sleep isn’t just when your brain and body shut off for the night. They may slow down, but they’re actually recovering. While you sleep, you form and maintain brain pathways that help you learn and create new memories. Research even suggests that toxins get removed from your brain during sleep.

You may experience short periods when you don’t get a good night’s sleep due to worrying about something, anticipating what will happen tomorrow or recalling an event or person that upset you. These are normal.

But if you find yourself feeling that your sleep just does not seem right more frequently than not, you may need some help with sleep disturbances.

This is especially important since good sleep provides such strong support. It may reduce the time you get sick, help you maintain a healthy weight, lessen your stress and even boost your mood. It also may prevent anxiety or irritability. Poor sleep can make you feel foggy and slow your reaction time, causing you to make mistakes or putting you. at a higher risk of having an accident while driving.

Good, quality sleep can encourage better heart health and metabolism and reduce the risk of heart disease, stroke, high blood pressure, type 2 diabetes and depression. It also sharpens attention and memory so you can perform at your best.

If you’re not getting good sleep, you may have a sleep disorder. It may be time to get help.

If you struggle to fall asleep and stay asleep, you’re tossing and turning, or you wake up feeling sleepy or tired, this could be a sleep disorder called insomnia. Doctors usually refer to two main types:

Acute or short-term insomnia: Just like it sounds, this may also be called situational insomnia. It can be caused by stress or a change in schedule or environment. It might last a week or up to three months.

Chronic insomnia: A 2024 study from the American Academy of Sleep Medicine found that 12% of Americans said they’d been diagnosed with chronic insomnia. You have chronic insomnia if it occurs three or more nights a week for three months or longer.

A wide variety of factors can cause insomnia.

Psychological Factors

• Depression and/or anxiety
• Stress, such as a death or serious illness of a loved one, loss of a job or starting a new one
• Divorce, separation or breakup
• Spousal or partner abuse
• Loss of a pet
• Moving
• Concern about world events or politics
• Financial problems

Medical Factors

• Thyroid dysfunction, arthritis, asthma or other medical conditions
• Hormonal changes associated with a woman’s menstrual cycle, pregnancy or menopause
• Older age
• Genetics
• Work schedule and environment
• Shift or night work, loud noise or excess light where you work or abnormal temperatures
• Some neurological disorders such as Alzheimer’s disease or Parkinson’s disease
• Travel to different time zones, which can cause jet lag
• Certain over-the-counter medications, such as steroids, pain relievers and decongestants

Lifestyle Factors

• Keeping an irregular sleep schedule
• Interruptions such as pets on the bed or caring for a baby
• Sleeping too much during the day
• Lack of physical activity, which results in fatigue that encourages sleep
• Caffeine, alcohol, nicotine and recreational drugs
• Using your phone, tablet or computer or watching TV too close to bedtime

Insomnia can interfere with the sound sleep you need, causing various symptoms:

• It takes you a long time to fall asleep.
• You only sleep for brief periods. At worst, when you wake up, you can’t go back to sleep.
• Your sleeplessness has a rebound effect, leaving you tired during the day. That can cause you to feel unfocused, even anxious, depressed or irritable. You may take naps, but they are not a substitute for quality sleep at night.
• You wake up too early.

How Do You Diagnose Insomnia?

When you know your sleep feels off, your doctor may suggest these approaches to learn more about your sleep disorder:

• Medical history: This helps your doctor understand more about your whole health picture.
• Physical exam: This, along with a blood test, can help eliminate any medical issues that could contribute to your insomnia, such as a thyroid disorder or diabetes.
• Sleep diary or log: In a comprehensive diary for a week or two, you’ll record the number of hours slept each night, when you awake and then how long you stay awake. You’ll note how you feel when you first wake up and then, as the day progresses, how sleepy you feel that day. You may record periods of exercise or naps. Your sleep partner can be a good source of information, reporting any unusual aspects of your sleep that they notice.
• Sleep study or polysomnography: This is usually considered for people with trouble staying asleep, not necessarily falling asleep. You may do these at home or go to a sleep center with a sleep technician to undergo painless and standard tests that measure brain waves, heart rate, breathing and oxygen levels in your blood. The tests usually require sensors on your scalp, face, eyelids, chest, limbs and fingers. Your physician will study the results and recommend appropriate treatment options.

To regain better control over healthy sleep, sleep specialists recommend starting with these lifestyle changes:

• Avoid alcoholic drinks before you turn in, as well as large meals and drinking a large volume of beverages
• Try to relax and unwind before you go to bed
• Take a hot bath
• Reduce noise, bright light and warm temperatures in your sleeping environment
• Turn the clock face away from you
• Get outside in nature for 30 minutes daily; an hour of morning sunlight is optimal

What Treatments Are Available for Insomnia?

Your physician may also recommend psychological support, natural sleep aids and/or medication.

When to See a Sleep Specialist

If you experience any of the signs and symptoms of insomnia, you may benefit from talking to your health care provider to learn if a sleep study might be right for you.

Memorial Hermann has eight conveniently located Sleep Disorders Centers.