Overcoming Insomnia

Q: I’m 45 years old and I have suffered from insomnia for a while, what can I do to return my sleep to normal?

Up to 50% of adults have suffered from insomnia. Some have difficulty falling asleep, others staying asleep and many have both. Seven to eight hours of night sleep is considered ideal. Insomnia is considered chronic when it lasts for three months or more.

With chronic primary insomnia, there is no identifiable cause; while secondary insomnia is a result of an underlying medical condition, medication, lifestyle, or another contributing factor.

Symptoms & Complications

 These may include:

• Difficulty falling asleep, remaining, and returning to sleep
• Early morning waking
• Reduced energy, tiredness, difficulty performing tasks and concentrating during the day
• Irritability
• Forgetfulness
• Prone to making mistakes and accidents
• Anxiety
• Depression
• Suboptimal job/ school performance
• Relationship issues
• Weight gain
• Headaches
• Diabetes
• High blood pressure
• Heart disease
• Stroke
• Dementia

Causes

Secondary chronic insomnia has a wide array of causes, some are listed below:

Medical conditions

• Asthma
• Chronic bronchitis
• Emphysema
• Heart failure
• Diabetes
• Hyperthyroidism
• Menopause
• Stress
• Depression
• Anxiety
• Chronic pain
• Reflux/ GERD
• Sleep apnea
• Obesity
• Pregnancy
• Dementia
• Parkinson’s
• Restless leg syndrome

Medicines/ Stimulants

• Beta-blockers – e.g. atenolol, propranolol, carvedilol, labetalol
• Antidepressants
• Decongestants
• Diuretics
• Alcohol
• Caffeine – coffee, tea, energy drinks
• Nicotine – Smoking
• Cocaine

Diet

• Potatoes
• Tomatoes
• Eggplants
• Cured red meats
• Aged cheeses
• Citrus juice
• Spicy foods
• High-fat foods
• Sugar/ Sweets/ Simple carbohydrates
• Lifestyle
• Shift work
• Sedentary
• Environmental – Too hot, cold, noisy, or brightly lit
• Daytime napping
• Excess exposure to blue light from electronic devices
• Frequent travel across time zones

Treating chronic insomnia

Lifestyle modification where possible

• Set a consistent sleep and wake time
• Seek out an 8:00 a.m to 5:00. p.m job as opposed to shift work
• Avoid alcohol and products with caffeine
• Avoid heavy meals or snacking on simple carbohydrates (e.g. sugar, bread, cake, bakes, pastries, rotis, pizza, pasta) within three hours of sleep
• Make sure pillows and mattress are comfortable
• Minimize light in the bedroom when going to sleep. If this is not possible, use a sleep mask.
• Start an exercise program
• Stop smoking
• Avoid sleep environments that are too hot, cold, noisy, or brightly lit
• Avoid daytime napping
• Avoid exposure to blue light from one hour before bedtime
• The bed should only be used for sleep and sex
• Practice relaxation techniques – e.g. breathing exercises, yoga, and meditation

Medications

While there are a number of medications that are prescribed for chronic insomnia, however, most of these should be used sparingly because of the potential for addiction and other side effects. Such side effects include headaches, daytime sleepiness, forgetfulness, balance issues, falls, and possibly dementia. Discuss with your doctor the pros and cons of taking such medications long-term.

Many opt for non-prescription formulations to help with their chronic insomnia. Examples include:

• Diphenhydramine (found in a number of cough medicines)
•  Melatonin
• Magnesium
• Valerian root
• Chamomile tea
• CBD

Treating underlying medical problems

If chronic insomnia is likely caused by an underlying medical condition, satisfactory treatment of such often leads to the resolution of chronic insomnia.

Author: Dr. C. Malcolm Grant – Family Physician, c/o Family Care Clinic, Arnos Vale, www.familycaresvg.com, clinic@familycaresvg.com, 1(784)570-9300 (Office), 1(784)455-0376 (WhatsApp)

Disclaimer: The information provided in the above article is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. Dr. C. Malcolm Grant, Family Care Clinic or The Searchlight Newspaper or their associates, respectively, are not liable for risks or issues associated with using or acting upon the information provided above.