Insomnia

Types of insomnia

Primary insomnia is insomnia that is not caused by any other condition. It is generally caused by life changes.

Insomnia that occurs as a result of an underlying health condition or lifestyle habit, such as a mental health condition or excessive daytime napping is called secondary insomnia. Doctors often call this type of insomnia comorbid insomnia.

Acute vs. chronic insomnia

Acute insomnia is short-term and lasts for days or weeks. Most adults will experience acute insomnia at some point in their life. Often it is caused by life stressors like work, problems at home, jet lag, or a short-term traumatic event. Generally, acute insomnia will resolve over time when the stressful event has passed.

Chronic insomnia lasts for a month or longer. Chronic insomnia can be a primary problem or may be related to an underlying medical condition or medication use. If poor sleep is negatively impacting your daily life, it may be time to reach out to your primary care physician.

Can insomnia actually harm my health?

One bad night’s rest will likely not take a significant toll on you. However, a chronic lack of restful sleep can have a negative impact on both your physical and mental health. As a whole, people with insomnia report a lower quality of life than those who sleep well. Research from the National Academy of Medicine found that chronic insomnia increases a person’s risk of:

• Obesity in adults and children
• Diabetes and impaired glucose tolerance
• Cardiovascular disease and hypertension
• Anxiety disorder
• Depressed mood
• Alcohol use

What are the risk factors of insomnia?

According to the U.S. Department of Health and Human Resources, insomnia is more common in women than men. Although insomnia can occur at any age, it is more likely to affect older adults.

Additional factors that increase the risk of insomnia are:

• Significant stress levels
• Depression or other mental health disorders
• Emotional distress related to significant life events, like divorce or death of a loved one
• Having lower incomes
• Working at night or have a work schedule that shifts frequently
• Long distances travel, especially between different time zones
• Having an inactive lifestyle
• Certain medication, especially antidepressants, stimulants, and  hypertensives
• Frequent use of stimulants like nicotine or caffeine
• Alcohol use
• Pregnancy, menopause, or other events characterized by hormonal changes
• Other sleep disorders, such as sleep apnea or sleep paralysis

Insomnia treatment

Experts recommend taking the following steps to optimize your chances for a good night of sleep:

• Get to bed early
• Avoid sleeping late
• Keep a consistent sleep and wake routine
• Get some sunlight
• Don’t rely on alcohol to help you sleep
• Get some physical activity during the day
• Power down devices and avoid strenuous activities before bed
• Relax before bedtime

When adopting good sleep hygiene, relaxation techniques, and other bedtime habits aren’t enough, other treatments may be necessary. These treatments can include sleeping pills, therapy, and cranial electrotherapy stimulation (CES).

Sleep medication and stimulants

Some people with insomnia may turn to sleep aids or take a sleeping pill for relief. Some individuals may respond well to these. However, these medications can cause harmful residual side effects and may not be the best treatment for chronic insomnia. The Journal of Clinical Sleep Medicine published a meta-analysis on the efficacy of commonly-prescribed medications for insomnia such as benzodiazepines is limited at best. Additionally, many insomnia medications can have adverse side-effects, such as:

• Dependence
• Drowsiness
• Difficulty concentrating
• Headaches
• Dry Mouth
• Nausea
• Frequent oversleeping
• Nightmares
• A “hangover” sensation
• Sedation
• Cognitive impairment
• Motor incoordination
• Ataxia (the loss of full control of bodily movements)
• Dizziness
• Gastrointestinal upset
• Increased risk of falling (especially for the elderly)

Cognitive behavioral therapy

Cognitive behavioral therapy for insomnia (CBT-I) is a well-established practice. Medications often target symptoms instead of underlying causes, CBT-I teaches you to recognize and alter thoughts and behaviors that impede restful sleep.

CBT-I may involve different strategies, including relaxation training, stimulus control therapy, or light therapy. These therapies can be combined with other lifestyle changes – like exercise and good sleep hygiene – to promote long-term quality sleep. CBT-I is often as effective as medication for treating chronic insomnia but avoids the harmful side effects.

Cranial electrotherapy stimulation (CES) 

Another alternative to medications is cranial electrotherapy stimulation (CES), an FDA-cleared treatment for insomnia. The brain has electrochemical signals that control whether we are asleep or awake. CES is the use of a small medical device to deliver pulses of low-intensity currents to the brain in a specific pattern called a waveform. The current is so low that most people do not even feel it. However, these pulses modulate the brain’s electrochemical signals and bring them back into balance.

CES is a safe and effective treatment for chronic insomnia. It can be used on its own or combined with medication or therapy, making it a flexible tool for combating sleep disorders.

Alpha-Stim can be used in the comfort of your own home or while at work. To everyone else, it just looks like you’re listening to music with earbuds.

Using the device between 20 minutes and one hour once a day is all you need to safely and quickly treat chronic insomnia. Over time, you can decrease treatments to every other day, then to 2-3 times per week.

Alpha-Stim effectively combats chronic insomnia: in one sleep study, the number of subjects who reported poor quality of sleep dropped from 60% to 5%. while using the device.² After only 5 Alpha-Stim insomnia treatments, military Service Members with insomnia reported an increase of 43 minutes of sleep. Surveys also shows patients feel better with Alpha-Stim than with medications when it comes to treating insomnia.

Frequently asked questions about insomnia

I feel tired and low on energy all day, but when I go to bed I can’t sleep. Why is this happening?

If you’re feeling tired all day, you’ve likely been tempted to either double down on your caffeine intake or take a nap. Though it may seem counterintuitive, a recent article from Harvard recommends avoiding napping, as it can ruin your body’s “appetite” for sleep later at night. Caffeine consumption can likewise prevent your body from entering a restful state, even hours later.

Try to stick to a schedule – even if it’s different from your “normal” routine.  Waking and going to bed at the same time each day can help your body get into a groove. It doesn’t matter if your new schedule looks completely different from what it used to; what matters is consistency now.

I can fall asleep, but it’s not restful, and I keep waking up. What can I do?

Our bodies are wired to stay awake when we feel threatened, according to Janet Kennedy, PhD, founder of NYC Sleep Doctor. “Our bodies are misfiring,” she says, and making it impossible for us to stay asleep.

Dr. Kennedy recommends getting out of bed when this happens – watch a TV show, work on a puzzle, do some dishes. Waiting to go back to sleep will only make you frustrated.

If insomnia is an ongoing issue for you, treatments with Alpha-Stim can bring you better quality, longer sleep. Treatments take just 20 minutes to an hour and are done in the comfort of your own home. You’ll get better sleep, and will be better prepared for the next day!

Does insomnia trigger sleep apnea or vice versa?

The American Sleep Foundation says sleep apnea and drugs prescribed to remedy other medical conditions are among the causes of insomnia.

Alpha-Stim for insomnia treatment is ideal in these situations because it offers insomnia relief and better sleep habits without medication.