SHARES
Nick suffers from erratic sleep cycles or sleeplessness. Often it’s unpredictable. Some nights are OK and some nights he would barely sleep at all. Sometimes he’ll struggle from midnight until dawn, and then finally sleep, for 12 hours or more. Other nights it’s a short two or three hours, only to be woken by a noise. Going to sleep appears like mental battle, tossing and turning, feeling frustration and exasperation. Nick is facing difficulty in sleeping which could be associated with insomnia.
According to the National Sleep Foundation, people with insomnia have difficulty falling asleep or staying asleep even when they have the chance to do so. This condition is more common than you think, affecting an estimated 150 million people across the developing world. Sleep disturbances can take a toll on your mood, energy and the ability to function during the day. Prolonged insomnia can even lead to serious health problems. Thus, it is important to recognise insomnia and search for a solution. Read on to understand some misconceptions and facts revolving around insomnia.
5 Myths to debunk about Insomnia
Myth 1 – Insomnia is temporary
Insomnia can be acute or chronic. Acute insomnia is brief and usually stress related. For instance, when you are unable to sleep the night before an exam, or when something bad happens in life. This occurs within a short period and tends to resolve without treatment. Nevertheless, chronic insomnia lasts for months, or even years. The effects can range from causing mental fatigue to hallucinations.
Myth 2 – Insomnia is only associated with the brain
Insomnia is a complicated condition which can be due to various causes such as psychological issue, medical condition and body clock disruption. Medications such as those for common cold, conditions such as gastrointestinal reflux, endocrine problems and Parkinson’s disease may also cause insomnia. Besides that, imbalanced hormone levels during menstruation can also lead to insomnia.
Myth 3 – A drink can help me sleep
Alcohol and a good night’s sleep do not mix well together as you may have thought. Studies have shown that alcohol does not improve sleep quality. It does allow people to fall asleep quicker but in overall it is more disruptive. This is because alcohol affects the rapid eye movement (REM) stage during sleep, which is the stage of sleep that is thought to be restorative.
Myth 4 – I can make up for lost sleep
Catching up on a missed night sleep is not the same as getting the actual sleep you need. Prolonged sleeping over the weekend may actually upset your natural body clock, which affects your sleep pattern. Eventually, this leads to sleep debt leading to mental or physical fatigue. The only way to make up for lost sleep is to stick back to a regular sleep schedule.
Myth 5 – Sleep problems can go away on their own
It is important to recognise the problem and know the underlying cause – be it stress, medication or illness. Prolonged lack of sleep may lead to serious health conditions, which include obesity, high blood pressure, heart attack and stroke. Thus, it is important to nip the problem in the bud.
Fast Facts about Insomnia
Fact 1 – Exercise helps for a good sleep
Regular exercise as little as 10 minutes of aerobic exercise has been shown to improve your sleep quality. However, it is best to finish exercising two or three hours before bedtime as strenuous workouts can raise your body temperature and make you more alert.
Fact 2 – Get out of the bed if you cannot fall asleep
It is okay to get up if you are struggling to sleep. Otherwise, it is possible to associate your bed with wakefulness instead of rest if you stay in bed without getting proper sleep. Activities such as reading or listening to relaxing music may help you feel peaceful and relaxed.
Fact 3 – Not everyone needs 8 hours of sleep
Yes, sleep is not a one-size-fits all approach. The amount of sleep you need may vary from another individual, which lies anywhere between 5 and 10 hours. If you find yourself falling asleep during the day or rely on caffeine to keep your mind on track, you may be needing more hours of sleep than what you have been getting.
Fact 4 – Naps during the day can interfere with sleep at night
Napping during the day can make it difficult to sleep at night. If it is unavoidable, limit the nap to 30 minutes and before 3 p.m.
Fact 5 – Insomnia is more likely to affect elderly adults
Elderly adults tend to go to sleep earlier and rise earlier than others. They experience some forms of insomnia as they spend less time in deep sleep compared to the younger generation. There are various reasons to this situation. For example, changes in the circadian rhythm with aging, the need to urinate more often, anxiety and discomfort from chronic illnesses.
Fact 6 – Adequate sleep is important for weight management
In humans, weight loss or gain is influenced by hormonal activities triggered by sleeping habit. Specifically, the hormones involved are leptin, ghrelin, and insulin. Your body’s level of leptin and ghrelin production determines how often you feel hunger pangs. Leptin is a hormone produced by your fat cell, when it is low, you feel hungrier. Conversely, higher levels of ghrelin leads to more hunger pangs. Sleep deprivation can lead to low level of leptin and high ghrelin secretion, leading you to eat more. Read more
Conclusion
Sleep plays a major role in your daily life. A good night’s sleep can make a big difference in your quality of life. Follow these tips for a more restful night.
If insomnia is taking a heavy toll on your mood and health, you should schedule an appointment with a medical professional.
If you need to consult a GP/ Family Doctor: call, send an enquiry or book an appointment on GetDoc.
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by Soh May Leng
Born and raised in Malaysia, May Leng obtained her Bachelor of Dental Surgery from the University of Otago, New Zealand. She has joined the GetDoc team to relay valuable health information to the public. Staying active plays a big part in her daily life especially through outdoor sports such as running and swimming. She also enjoys travelling and has a passion for photography. View all articles by Soh May Leng.
