Insomnia

Common signs of insomnia include:

• Difficulty falling asleep
• Waking up too early in the morning
• Waking up frequently at night
• Feeling tired or groggy upon waking
• Difficulty concentrating or paying attention
• Mood disturbances, such as irritability or anxiety
• Reduced productivity and performance

Insomnia can be triggered by different factors such as:

• Stress and anxiety (work, relationships, financial worries)
• Poor sleep habits (stimulants such as coffee, and use of electronic gadgets before bed)
• Medical conditions (chronic pain, sleep apnoea, or restless leg syndrome)
• Medications (used to treat depression, ADHD, or high blood pressure)
• Lifestyle factors (working late shifts, traveling across time zones)

Some people are more prone to insomnia due to:

• Sleep environment: noise, light, or an uncomfortable bed
• Substances: consuming caffeine, nicotine, alcohol, or recreational drugs before bedtime
• Age: Insomnia is more common in people over 60 years of age and health.
• Sex: Hormonal changes during menstruation and menopause can make it more likely for women to experience insomnia
• Genetics: 31% to 58% of a person's likelihood of experiencing insomnia is due to genetics
• Safety: People who do not feel safe in their homes, such as those experiencing repeated violence or abuse

Doctors may use the following to confirm insomnia:

• Sleep history and diary: Tracking bedtime, wake time, and sleep quality for a few weeks
• Medical evaluation: Checking for underlying conditions like thyroid disorders, depression, or sleep apnoea
• Polysomnography (sleep study): An overnight test that records brain activity, breathing, and body movements during sleep (used if another sleep disorder is suspected)
• Actigraphy: Wearing a device like a wristwatch to monitor sleep–wake patterns

Treatment depends on the cause and severity:

• Cognitive behavioural therapy for insomnia (CBT-I): A structured program that helps change thoughts and behaviours interfering with sleep
• Sleep hygiene practices: Consistent sleep schedule, relaxing bedtime routine)
• Sleep aids: Short-term use of melatonin supplements or prescription sleep medications
• Treating underlying medical conditions or lifestyle factors: Managing pain, sleep apnoea, or mental health conditions
• Relaxation techniques: Deep breathing and progressive muscle relaxation before sleep

Seek medical advice if you:

• Have difficulty sleeping for more than 3 nights a week for over 3 months
• Experience daytime sleepiness, poor focus, or memory problems due to lack of sleep
• Notice worsening mood, anxiety, or depression linked to poor sleep

You can lower the risk of insomnia by:

• Maintaining a consistent sleep schedule
• Creating a relaxing bedtime routine
• Limiting caffeine, nicotine, and alcohol, especially in the evening
• Avoiding heavy meals and screen time before bed

For diagnosis and management of insomnia, consult a Neurologist (specialist in brain and nerve disorders) or Psychiatrist/Psychologist for stress, anxiety, or depression-related insomnia.