6 min readNew DelhiMar 17, 2023 08:17 AM IST
First published on: Mar 17, 2023 at 08:17 AM IST
Written by Dr Vivek Nangia
Sleep is a vital part of our daily lives and latest research is progressively linking it to our metabolism and the efficient functioning of our cardiovascular system. However, for many individuals, the ability to fall and stay asleep can be challenging, leading to a condition known as insomnia.
This sleep disorder is characterised by difficulty falling or staying asleep, waking up too early, and experiencing fatigue or exhaustion during the day. People who suffer from insomnia may find it difficult to concentrate, have difficulty remembering things and may even experience mood swings. It is important to seek medical advice if you are experiencing any of these symptoms, as insomnia can have a negative impact on your quality of life.
Insomnia: Understanding its causes and treatment
There are numerous factors that can lead to insomnia, such as stress, anxiety, depression, chronic pain, certain medications and unhealthy sleep patterns. Other factors that may contribute to insomnia include substance abuse, sleep apnea, restless leg syndrome and shift work. Additionally, certain medical conditions, such as thyroid problems, asthma and heart disease, can also contribute to insomnia.
Insomnia is a treatable condition, and there are several ways to manage and even reverse it. Treatment options may vary depending on the severity of the condition and the underlying cause. For mild cases of insomnia, simple lifestyle changes may be enough to improve sleep quality. These changes include maintaining a regular sleep schedule, avoiding caffeine and alcohol before bedtime, using aromatics and engaging in relaxation techniques, such as meditation or yoga.
In more severe cases, medications may be prescribed to help individuals fall asleep or stay asleep. However, these medications should only be taken under the supervision of a medical professional, as they can be habit-forming and may cause unwanted side effects. Additionally, cognitive behavioural therapy (CBT) has been an effective treatment option for insomnia. CBT helps individuals identify and address negative thought patterns and behaviours that may be contributing to their sleep problems.
Is insomnia reversible?
The clinical management of insomnia involves a comprehensive evaluation of an individual’s sleep patterns and medical history to identify the underlying cause of his/her sleep problems. Treatment plans may involve a combination of medications, behavioural therapy and lifestyle modifications. Medical professionals may also recommend sleep hygiene education, which involves teaching individuals about healthy sleep habits and behaviours.
Yes, treating insomnia is possible with proper counselling, medication and all the sleep hygiene practices. The key to reversing insomnia is identifying the underlying cause and addressing it directly. For example, if stress and anxiety contribute to insomnia, stress management techniques can be effective in improving sleep quality. Ultimately, if the causes are in control, one can develop a healthy and regular sleeping pattern.
How to sleep right
CBT can help you control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the first line of treatment as it sometimes works better than sleep medication.
Therapists first work out a bedroom hygiene for you so that you do not use it for lounging, snacking or working on your laptop. If you can’t sleep even after lying down for a few minutes, get out of bed and leave the bedroom. Read or listen to music with a dim light but don’t watch TV because it emits full-spectrum light. When you are sleepy, get back into bed. Once you know the bed is only for sleeping, you are coached to set a consistent bedtime and wake time and avoid naps. Some relaxation and breathing exercises can reduce anxieties and stress at bedtime. They also regulate your heart rate better.
Then there is sleep deprivation. This method discourages you from sleeping longer in the day, causing partial sleep deprivation. This will help you sleep a bit earlier the next day so that your hours go up bit by bit each day. You can use light to push back your internal clock. Stick to a regular bedtime and rising time.
Eat well and avoid caffeine drinks after mid-afternoon. Try to avoid all beverages after dinner if you have a tendency to urinate at night. Avoid alcohol after dinner as it impairs sleep quality.
Finally, make sure the bed is comfortable, the bedroom is quiet, the temperature is comfortable. Use sleep masks and ear plugs if you want to shut yourself off. Don’t go back to ponder what you had done through the day or worry about the tasks and deadlines you have the next day.
Quality, quantity and time of sleep
While both the quality and quantity of sleep are essential for optimal health, the quality of sleep is generally considered to be more important. A Czech study suggests that sleep quality is more important for the quality of life than sleep duration. And individuals who experience higher quality sleep tend to have greater satisfaction with life and are happier too. Similarly, the timing of sleep is important and it is advised to sleep at least six to eight hours in a day.
Quality sleep is defined as uninterrupted sleep that allows an individual to wake up feeling rested and refreshed. This type of sleep is critical for repairing and restoring the body and brain, promoting healthy cognitive function and maintaining emotional balance. In contrast, poor quality sleep can lead to daytime fatigue, cognitive impairment and an increased risk of developing chronic health conditions, such as diabetes, obesity, and cardiovascular disease
Treating insomnia is possible with proper counselling, medication and all the sleep hygiene practices 
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