Middle insomnia describes a difficulty maintaining sleep after initial sleep onset. For these individuals, sleep is fragmented with frequent awakenings at night. Middle insomnia is commonly associated with neurological syndromes (e.g., RLS), pain syndromes, or depression.
Either type of insomnia can be caused by a circadian rhythm disorder, where there is a mismatch between one's biological clock and normal sleep times. Middle-of-the-night awakenings can be caused by medical conditions like sleep apnea, chronic pain or gastroesophageal reflux disease (GERD).
Insomnia was defined as difficulty in falling asleep (initial insomnia), difficulty in maintaining sleep (middle insomnia) and/or early morning awakening (terminal insomnia), ≥ 3 times a week during the previous 30 days, causing any distress during the last 30 days, as previously described.
Most people find that aging causes them to have a harder time falling asleep. They wake up more often during the night and earlier in the morning. Total sleep time stays the same or is slightly decreased (6.5 to 7 hours per night). It may be harder to fall asleep and you may spend more total time in bed.
Chronic Insomnia
Insomnia is considered chronic if a person has trouble falling asleep or staying asleep at least three nights per week for three months or longer. Some people with chronic insomnia have a long history of difficulty sleeping.
Fatal insomnia is a rare disorder. merckmanuals.com marked by trouble sleeping, cognitive issues, and other symptoms that become progressively worse over time. Although insomnia — defined as trouble falling or staying asleep. merckmanuals.com — is a symptom of fatal insomnia, the two should not be confused.
Insomnia is rarely an isolated medical or mental illness but rather a symptom of another illness to be investigated by a person and their medical doctors. In other people, insomnia can be a result of a person's lifestyle or work schedule.
If you wake up at 3 a.m. or another time and can't fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.
Get some exercise.
Avoid caffeine starting about six hours before your bedtime. Studies have shown it can keep you awake or affect your sleep quality. Turn off the electronics – laptops, tablets and phones emit blue light that can keep you awake, and they're a distraction from sleep. Sleep in a cave.
People whose sleep is disrupted by waking up at 3 a.m. can try following healthy sleep tips to sleep through the night more consistently. Avoid caffeine and alcohol: Both caffeine and alcohol are associated with disrupted sleep, especially when they are consumed later in the day.
“You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.
Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
It's not always clear what triggers insomnia, but it's often associated with: stress and anxiety. a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too light, noisy, hot or cold. lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed.
A person with insomnia needs a doctor's attention if it lasts longer than 3-4 weeks, or sooner if it interferes with a person's daytime activities and ability to function.
Fatal familial insomnia (FFI) is a rare genetic degenerative brain disorder. It is characterized by an inability to sleep (insomnia) that may be initially mild, but progressively worsens, leading to significant physical and mental deterioration.
Cognitive behavioral therapy for insomnia (CBT-I) can help you control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the first line of treatment for people with insomnia. Typically, CBT-I is equally or more effective than sleep medications.
Insomnia becomes more common over the age of 60. People who are older may be less likely to sleep soundly because of bodily changes related to aging and because they may have medical conditions or take medications that disturb sleep.
Actigraphy can help your doctor diagnose insomnia, sleep apnea, and other types of sleep disorders. Blood tests. Your doctor may take a sample of blood to test for thyroid disease, low iron levels, or other conditions that can cause sleep problems.
Insomnia can cause daytime sleepiness and a lack of energy. It also can make you feel anxious, depressed, or irritable. You may have trouble focusing on tasks, paying attention, learning, and remembering. Insomnia also can cause other serious problems.
To promote your bed-sleep connection, follow the quarter-of-an-hour rule: if you notice that you aren't asleep within around 15 minutes of going to bed, try getting out of bed, go to another room go through your wind down routine until you are feeling sleepy-tired and ready to return to bed for sleep.
Though acute insomnia can be reversed with the adoption of healthier sleep habits or it may go away on its own, most people with chronic insomnia require help from a sleep specialist to help retrain the body to get healthy sleep.