Insomnia cases up, but they don't have to be

Posted November 2020

By Narden Ishak

Staff Reporter

Insomnia is a sleep disorder in which you have trouble falling or staying asleep, and can result in sleepiness or drowsiness during the day and during your classes, as well as fatigue, grumpiness, and problems with concentration or memory.

If your insomnia lasts for a short period of time, it's acute, and if it lasts for a long period of time, it's chronic. There are two types of insomnia: primary insomnia, which means your sleep problems aren’t linked to any other health conditions, and secondary insomnia, which means your sleeping problems are caused due to a health condition, like asthma, depression, or heartburn, pain, medication, or substance use.

If you’re like me and you experience insomnia, but you think it's not chronic or acute, then you might be experiencing transient insomnia, which is intermittent, so in between.

According to WebMD, causes of primary insomnia include stress related to big life events, like a job loss or job change, the death of a loved one, and moving from home or school. The environment around you (especially in the room where you sleep), like noise, light, or temperature, can cause primary insomnia. Changes to your sleep schedule, jet lag, a new shift at work, or just bad sleeping habits can also cause primary insomnia. Causes of secondary insomnia can include mental health issues, like depression and anxiety. Medications for colds, allergies, depression, high blood pressure, and asthma can cause secondary insomnia. Pain or discomfort at night can lead to secondary insomnia, as can caffeine, tobacco, and alcohol use, and these can cause other sleep disorders, like sleep apnea or restless legs syndrome.

You can go to your doctor for a diagnosis, which they can give you after a physical exam. They'll ask some questions, and might recommend special tests at a sleep center. You can also keep a sleep diary for a couple of weeks where you write your sleep schedule, keep track of your sleeping patterns, and record how you feel during the day. This a great idea to find out if you have acute, transient, or chronic insomnia, if you are not really sure. If your doctor has data about your sleep patterns, it will help with a more accurate diagnosis .

I think I will do this. It's a little hard to write down what time you went to sleep and woke up everyday and write every time you get a headache or feel some fatigue, but I will still try.

Acute insomnia may not need treatment, but if you find it hard to go through your day, classes, and other activities due to tiredness or fatigue, then your doctor may prescribe sleeping pills for a short period of time. Medicines that work quickly but briefly can help you avoid problems like drowsiness the next day. But if you have acute insomnia, I really wouldn’t recommend over the counter sleeping pills, especially without your parents/guardian or doctor knowing. I did that once last week, took an over the counter sleeping pill without telling my mom, and the next day I was very tired and drowsy. It was really hard to stay focused during my classes, too. My mom also found out, because she sensed the pills side effects were working. So, I wouldn't recommend it.

For chronic insomnia, you'll need treatment for the conditions or health problems that are keeping you awake. Your doctor might also suggest Cognitive Behavioral Therapy for Insomnia (CBT-I). This can help you change the things you do that make insomnia worse, and help you learn what you can do to promote sleep. For anxiety and depression, I would recommend talking to someone like your parents/guardians, a friend, a teacher, a trusted adult, a therapist, or a school social worker.

Sleep hygiene, another name for good sleep habits, can help you beat your insomnia. Go to sleep and wake up at the same time everyday. It's recommended that teens get 8-10 hours of sleep each night. I personally feel my best after a good 9-10 hours of sleep. Avoid naps during the day because they make you less sleepy at night. It's hard to resist the urge to take a nap, but after you get used to it, it will be helpful in the long run. Don't use phones or other electronic devices before bed, because they make it harder to fall asleep. If you’re a caffeine addict who drinks more than one cup a day, try limiting yourself to one cup, and avoid drinking coffee late in the day as it can keep you from falling asleep. Getting regular exercise can help you fall asleep. According to sleep.org, working out in the days’ early hours can provide deeper sleep at night. Studies are a little controversial on whether or not you should exercise before bed, as it might make it hard to fall asleep, so if you're not exercising in the morning, make sure it's at least 3-4 hours before bed. Don't eat heavy meals late in the day. Light snacks or foods that contain tryptophan and/or magnesium can help you fall asleep, like walnuts, yogurt, cheese, other dairy products, cherries/cherry juice, bananas, chamomile or green tea, honey, and granola. Try following a relaxing routine before bed, like reading, listening to relaxing music, meditating, yoga, praying, a hot shower, or a bath. If you find yourself lying awake thinking and worrying about things, or what you have to do the next day, keep a journal by your bed and write out all your thoughts and worries before going to sleep. Make a to-do list for the next day, get an outfit ready for school, or even prepare the next morning's breakfast. Try listening to calming music while you're falling asleep, and see if it will help you sleep faster. ASMR (autonomous sensory meridian response) has been trending for a while now, and there are a ton of Youtube videos about ASMR just for sleep. If you don’t know what ASMR is, it's like a very relaxing brain message. There are different sounds, like tapping, whispering, crinkling, crackling, and other sounds that are supposed to trigger sleep, hence why the sounds are called triggers.

According to the National Sleep Foundation, focusing on one’s health during quarantine can also offer tremendous benefits. During this pandemic, sleep has become essential to boost your physical and mental health. Sleep empowers the immune system, heightens brain function and enhances your mood.

“Your future depends on your dreams, so go to sleep.” – Mesut Barazany.