Symptoms of Insomnia: Signs You Should Know About

If you consistently have trouble falling and staying asleep, it’s possible that you have a health condition called insomnia.

Insomnia is a sleep disorder that affects about one in every three adults, according to the American Psychiatric Association (APA).

Sleep is vital to our physical and mental health and our ability to function normally. Poor sleep can lead to numerous health problems, such as heart disease, obesity, diabetes, stroke, and high blood pressure.

To avoid the onset of these health issues, it is crucial to have insomnia treated by a healthcare professional.

What is Insomnia?

Insomnia occurs when you are unable to get the restful and restorative sleep that you need to feel refreshed and for your body to function optimally.

People with insomnia typically find it difficult to fall asleep and stay asleep.

They may also experience fatigue despite sleeping for several hours or have trouble functioning during the day.

What are the different types of insomnia?

The two main types of insomnia are acute and chronic insomnia.

Acute insomnia

This type of insomnia causes sleep difficulties that last for several days or weeks but it doesn’t last for more than three months.

Also known as short-term insomnia or primary insomnia, this sleep disorder is often caused by circumstantial factors.

These can be stressors like major life changes, the death of a loved one, or illness.

Chronic insomnia

If acute insomnia persists for more than three months, it is then referred to as chronic insomnia or secondary insomnia.

This is when an individual experiences sleep problems and daytime symptoms like fatigue and lack of concentration.

Secondary insomnia is usually the result of a side effect or symptom of a health condition, medication, or substance abuse.

A person would need to experience insomnia for at least three days per week for it to be classified as chronic.

What are the risk factors for insomnia?

According to the American Academy of Sleep Medicine (AASM), there is no single cause of insomnia. However, certain individuals have an increased risk of developing sleep disorders, including:

• Women
• Older adults
• Individuals with chronic illnesses such as diabetes
• People with sleep apnea
• Those who have mood disorders like depression and anxiety
• People with a relative who has insomnia
• Individuals who suffer from chronic pain

How is insomnia diagnosed?

Only a healthcare provider can diagnose insomnia. Their diagnosis will consider:

• Any medical conditions you have, including mental health disorders
• Your sleep history
• Details about your sleep habits which may mean you need to record your sleep patterns using a diary
• A sleep study where your sleep is monitored over a period of time
• A physical exam

How much sleep should I get?

To ensure your body gets enough quality sleep, these are the guidelines for rest set by the Centers for Disease Control and Prevention (CDC):

• Teenagers between 13 and 18 years: eight to 10 hours per night.
• Adults between 18 and 60 years: seven or more hours per night.
• Adults older than 60 years: seven to nine hours per night.

What are the Symptoms of Insomnia?

Now that you know more about insomnia, let’s unpack the most common symptoms associated with this sleep disorder.

It’s worth noting that these symptoms can be caused by other health conditions, which is why it’s important to consult a medical professional.

Difficulty falling asleep

Despite having the right sleep environment and enough time for proper rest, people with insomnia will have trouble falling asleep.

Although they might be very tired and feel ready to doze off, individuals who experience insomnia may find themselves tossing, turning, and lying awake for many hours.

Inability to stay asleep or frequently waking

Those who experience insomnia may be able to fall asleep, but they will typically wake up frequently during the night. This can make it difficult to get a good night’s rest.

Staying asleep throughout the night is important for getting enough restorative rest for the body to function properly.

People with insomnia might also find it hard to fall asleep again after they have woken up during the night.

Waking up early

If you have insomnia, you may find yourself waking up very early in the morning, even if you have only slept a few hours.

It might be impossible to fall asleep again once you have woken up early.

Waking up earlier than necessary can leave you feeling groggy and less refreshed than if you’d had a full night’s rest.

Nonrestorative sleep (NRS)

Having insomnia may mean that when you wake up in the morning, you don’t feel refreshed or restored despite having slept.

Nonrestorative sleep can make it difficult to function normally during the day and may result in some of the symptoms discussed below.

Daytime sleepiness and fatigue

People with insomnia may struggle with persistent and excessive sleepiness throughout the day.

Being fatigued during waking hours causes problems with:

• Cognitive functioning: Your ability to concentrate, process information, and respond to situations.
• Productivity: You may be unable to focus on and complete tasks throughout the day.

Poor concentration and memory

Another aspect of cognitive functioning is your ability to remember or recall information, which may also affect your attention span. Memory and focus are significantly affected by lack of sleep.

This may make it difficult to go about the most basic daily activities and may affect your performance at school or work.

Mood disturbances

People who get insufficient sleep may experience mood disturbances that include depression and anxiety.

Research has found that people who are sleep deprived have an increased negative mood, which includes irritability, sadness, frustration, and even anger.

There is also a reciprocal relationship between mental disorders and insomnia.

For example, people with mental health conditions will often suffer from insomnia, which may, in turn, cause mental health problems.

Increased stress levels

Another symptom people with insomnia may experience is increased stress and anxiety.

Those who struggle to sleep may become hyper-focused on their inability to sleep, which can be psychologically stressful.

As mentioned above, stress can cause insomnia. So being worried about not sleeping might result in a further lack of sleep.

Impaired physical performance

Insomnia doesn’t only affect your cognitive abilities, it can also affect your physical performance.

Sleep deprivation can lead to poor hand-eye coordination and can result in serious accidents and injuries.

The Long-Term Health Effects of Insomnia

Aside from the unpleasant symptoms described above, people who don’t get enough sleep may experience serious long-term health effects.

Hypertension

Sleep assists our bodies in stress regulation. So, lack of sleep can worsen the effects of stress on the body.

This can lead to increased blood pressure and inflammation in the body.

Heart attack and stroke

It is believed that because sleep deprivation disrupts the part of the brain that is responsible for the circulatory system, it may lead to the development of blood clots.

This may result in an increased risk of heart attacks or strokes.

Weight gain and obesity

There are two hormones in the body that are affected by lack of sleep:

• Cortisol: Also known as the ‘stress hormone’, too much cortisol in the body can cause weight gain.
• Ghrelin: Produced in the stomach, an excess of ghrelin can lead to increased feelings of hunger that can cause overeating and weight gain.

It has also been found that sleep deprivation can affect people’s eating habits, including eating more calorie-dense foods like carbohydrates and sugar.

Treating Insomnia

You will need to see a healthcare provider to treat insomnia if you suspect you have the condition.

Insomnia treatment may include:

• Lifestyle adjustments: Short-term or acute insomnia can often be resolved by adapting to good sleep hygiene and habits like avoiding caffeine, alcohol, and nicotine before bedtime.
• Cognitive behavioral therapy (CBT): This is a type of counseling that can help relieve the anxiety and frustration surrounding chronic insomnia. It may also help individuals deal with mental health conditions that cause insomnia.
• Medication: A doctor may prescribe medicine to help you establish a healthy sleep schedule.

How to Prevent Sleep Disorders Like Insomnia

As mentioned above, some types of insomnia can be treated and even prevented with certain sleep habits. These include:

• Sticking to a sleep schedule: This means going to bed and waking up at the same time each day.
• Eliminating stimulants: Caffeine, for example, can affect your sleep as it is a stimulant that can keep you awake. Reducing caffeine intake at least four hours before bedtime may relieve insomnia.
• Limiting daytime naps: Establishing a healthy sleeping pattern includes avoiding napping during the daytime so that you can sleep at night.
• Regular exercise: Moderate exercise can improve the duration of your sleep. But it’s important to avoid exercising close to bedtime.
• Stress reduction: Practicing relaxation techniques or attending cognitive behavioral therapy sessions may help reduce stressors that cause insomnia.

It’s worth noting that short-term insomnia can typically be treated with the lifestyle changes outlined above. Chronic insomnia may require more specialized treatment to resolve.

Where Can I Learn More About Insomnia Symptoms?

Book an online appointment with LifeMD to talk to a board-certified physician or nurse practitioner about your insomnia.

A healthcare professional can provide an accurate diagnosis for sleep disorders and prescribe a treatment plan to treat your condition.

Visit LifeMD to make your same-day appointment.