Insomnia is a debilitating sleep condition that results in restless nights and daytime fatigue by making it hard to fall and stay asleep. One out of every three people suffers from some form of insomnia. About 10% of those people have symptoms severe enough to significantly disrupt their daily lives. To keep yourself healthy, it’s important to know the symptoms of insomnia. Untreated sleep deprivation increases the risk of major depressive disorders, cardiovascular diseases, and diabetes. If your difficulties are causing you to wonder “How do you know if you have insomnia?” — this article will tell you will give you the answer, as well as guidance on what to do if you have it.

Common symptoms of insomnia

First, we’ll review the symptoms of insomnia. It’s important to know these so you can respond before the condition worsens.

• Difficulty falling asleep or staying asleep. People with insomnia frequently stay wide awake for long periods of time throughout the night.
• Waking up too early and not being able to get back to sleep. Insomniacs sometimes wake up earlier than planned and despite wanting to go back to sleep, they can’t. This can lead to irritation and exhaustion.
• Feeling tired or unrested in the morning. Insomniacs frequently complain about a lack of energy upon awakening, even after spending all night in bed.
• Daytime fatigue, irritability, or trouble concentrating. Insomnia makes it hard to concentrate and get things done because it causes daytime drowsiness, increased irritation, and problems with focus and attention.

Some other common symptoms of insomnia include mood disruptions, increased forgetfulness, physical problems like headaches and gastrointestinal issues, and reduced performance at work or school.

Causes of insomnia

To get your sleep issues under control, you need to know what triggers them. By identifying the underlying causes — whether they be stress, medical conditions, lifestyle choices, or environmental influences — you and your doctor can develop targeted steps to improve your sleep quality.

Stress and anxiety

It can be difficult to unwind and get a good night’s rest when you’re anxious about things like your job, relationships, health, or money. Grief and other stressful life situations, such as job loss or separation, can worsen insomnia problem by interfering with your regular sleep patterns.

Medical conditions

Insomnia is a common symptom of chronic pain conditions, including arthritis and back problems. Inflammation from gastroesophageal reflux disease (GERD) can also make it difficult to sleep. During menopause, hormone fluctuations may cause hot flashes and nocturnal sweats. Sleep apnea, heart disease, depression, asthma, diabetes, and neurological diseases are among the many other ailments that can disrupt sleep.

Lifestyle factors

When you don’t stick to a regular sleep pattern, your body’s internal clock becomes confused, making it difficult to fall asleep. Using nicotine, alcohol, or caffeine in the hours leading up to bedtime can also disrupt your natural sleep pattern and circadian rhythms. A lack of regular exercise is another factor that might make it harder to fall asleep.

Poor sleep environment

Overly bright lighting, excessive background noise, and uncomfortable bedding are all potential disruptions to a good night’s sleep. You might also find it difficult to relax and fall asleep if your bedroom is too hot or too cold.

When to seek help for insomnia

If your sleep patterns seem off and you’ve become concerned about insomnia, consider seeking professional help at a sleep disorders clinic. A doctor can perform a medical evaluation and pinpoint the underlying causes of your sleep disorder to develop an effective treatment plan. Chronic insomnia that goes without treatment can harm your cardiovascular and mental health. In fact, you have a 54% higher risk of experiencing a stroke within four years if you delay treatment.

Diagnosis and treatment options

Sleep tests and other medical exams are a key part of the insomnia diagnosis process at Florida Medical Clinic Orlando Health. Our Sleep Lab offers multiple services to help diagnose and treat sleeping disorders.

Your doctor may recommend keeping a sleep diary to help track patterns in your sleep cycle, including your sleep latency (the amount of time it takes to fall asleep once you lie down). A sleep latency of 20 minutes or more is an indication of insomnia. (source)

Individualized treatment plans for insomnia may include dietary and exercise changes, sleep medication, medication management, cognitive behavioral therapy specifically for insomnia (CBT-I), and other complementary and alternative medicine practices. By tailoring treatment to your specific requirements, our health care professionals can make it easier for you to achieve restful, restorative sleep and improve your overall wellness.

Steps to improve sleep quality

There are simple steps you can take to achieve better sleep hygiene, including:

• Consistent sleep schedule. When you go to bed and get up at the same times every day, you help your body’s internal clock regulation and get better sleep.
• Creating a restful environment. The perfect conditions for a good night’s sleep are a cool, dark, and peaceful bedroom with little to no light. It also helps to have a really comfortable mattress and pillow.
• Limiting screen time. Avoid using your phone, TV, and computer at least 30 to 60 minutes before bed. This reduces blue light interference with your body’s production of melatonin.
• Make gradual adjustments. Try short, progressive adjustments of 15 to 30 minutes to help your body adjust to a new sleep pattern without triggering major disturbances.
• Be careful with naps. Naps are a great way to refuel, but only for 20 to 30 minutes at the most, and not in the middle of the day or just before bed.
• Don’t toss and turn. If you can’t fall asleep after 20 minutes, get out of bed and do something peaceful and calming until you’re drowsy again.
• Limit in-bed activity. Reserve your bed solely for sleeping and intimacy. Don’t engage in activities like watching TV or working in bed. This will help you form a stronger mental link between your bed and sleep.
• Moderate alcohol consumption. While a drink might help you nod off, alcohol can damage your sleep quality throughout the night.

The mind and heart both benefit from simple relaxation techniques, like deep breathing and progressive muscular relaxation, that trigger the body’s innate relaxation response. Mindfulness techniques, such as meditation, also promote stress management and emotional and mental awareness. When you learn to manage your stress, you’ll find that you sleep better at night.

A Good Night’s Sleep

How do you know if you have insomnia? It’s a common question, unfortunately. The good news is that there are several ways to deal with this sleep disorder. If you suffer from ongoing sleep problems, set up an appointment at Florida Medical Clinic Orlando Health. We offer a variety of treatment approaches for sleep disorders, including cognitive behavioral therapy, medication management, and lifestyle modifications.

About Dr. Halabu

As a board-certified family medicine physician, Dr. Andre Halabu is deeply committed to primary care and wellness promotion. He co-founded a local 501(c)(3)/non-profit organization while earning his BS in psychology at Wayne State University in Detroit, his home town.

He helps patients maintain their complete wellness by providing preventive care and compassionate treatment options. The special services he offers include joint injections, obesity medicine, and lifestyle medicine. When not at work, Dr. Halabu enjoys connecting with family and friends, spending time outdoors, and playing and watching hockey.

Request an appointment with Dr. Halabu on our website or call (813) 315-1530 today.