Insomnia and sleep disorders

Insomnia and sleep disorders

Overview

Insomnia is a type of sleep disorder in which you may experience difficulty falling asleep and/or staying asleep. It can be temporary (acute) or persistent (chronic), and may also occur intermittently.

Acute insomnia typically lasts from one night to several weeks, while chronic insomnia is defined as occurring at least three times a week for three months or longer1. 

Sleep disorders, also known as sleep-wake disorders, are characterized by difficulties with the quality, timing, and duration of sleep, leading to daytime discomfort and impaired functioning. These disorders often coexist with other medical or mental health conditions, including depression, anxiety, or cognitive disorders. Among the various types of sleep-wake disorders, insomnia is the most prevalent2. 

Causes of Insomnia

Insomnia can be triggered by various physical or psychological factors. Often, the cause is temporary, such as stress or changes in routine. In other cases, an underlying medical issue may be the cause.

Some of the main causes of Insomnia include:

  • Disruptions to the Body's Internal Clock: Changes like jet lag, shift work, or travel can interfere with the body’s natural sleep-wake cycle, making it difficult to sleep.
  • Uncomfortable sleep environment: A room that's too hot, cold, or noisy, or a bed that is uncomfortable, can make it hard to fall or stay asleep.
  • Responsibilities: Excessive responsibility placing greater than one's perceived capacity in terms of time or skill, can disturb your sleep schedule and make restful sleep harder to achieve. This may include being a carer for a loved one at home, particularly if care extends to nighttime hours.
  • Lack of Physical Activity: Not getting enough exercise during the day can leave you feeling restless at night, contributing to insomnia.
  • Night Terrors or Disturbing Dreams: Experiencing night terrors or vivid nightmares can lead to waking up during the night or fear of sleep, disrupting rest.
  • Use of Recreational Drugs: Certain substances, such as cocaine or ecstasy, can affect the nervous system, making it difficult to relax and fall asleep.

In some cases, mental health issues could also be the cause of Insomnia. People experiencing depression, anxiety, bipolar disorder, and schizophrenia are more likely to have a hard time falling asleep during nighttime3. 

Signs of Insomnia

  • Difficulty sleeping: This is the most obvious symptom of insomnia. It includes trouble falling asleep, staying asleep throughout the night, or waking up too early and being unable to fall back asleep. People with insomnia often find themselves lying awake for long periods, even when they feel exhausted. In some cases, they might wake up frequently throughout the night or feel restless while sleeping.
  • Daytime impacts: The effects of poor sleep often carry over into the daytime. People with insomnia may feel fatigued, irritable, or unable to concentrate. Lack of restful sleep can lead to memory issues, difficulty performing tasks at work or school, and a general feeling of sluggishness. In more severe cases, daytime sleepiness can lead to accidents or a decrease in overall productivity4. 
  • Frequent Nighttime Awakenings Another hallmark of insomnia is waking up multiple times throughout the night. These interruptions can occur for brief moments or for longer periods, and individuals may find it difficult to fall back asleep each time. This pattern disrupts the natural sleep cycle, leaving the person feeling unrested in the morning.
  • Difficulty Concentrating Due to Exhaustion: Sleep deprivation from insomnia severely impacts cognitive function. Those struggling with this condition often find it hard to concentrate, remember things, or complete tasks. Mental fog, forgetfulness, and lack of focus can impair job performance, learning, and everyday decision-making. This cognitive impairment can lead to feelings of frustration and decreased productivity throughout the day5.

When insomnia becomes chronic, it tends to occur at least three nights a week for an extended period, usually lasting for three months or longer. This type of insomnia can be persistent, with symptoms of poor sleep becoming a regular part of a person's life. Chronic insomnia can severely affect emotional well-being, often leading to anxiety or depression. It may also become more difficult to treat, as both the body and mind become conditioned to disrupted sleep patterns over time4.

Types of Sleep Disorders

There are 80 different types of sleep disorders, however, some of the most common include:

  • Chronic Insomnia: Difficulty falling asleep or staying asleep most nights for at least three months, leading to feelings of fatigue or irritability.
  • Obstructive Sleep Apnea: Frequent snoring and episodes during sleep where breathing stops temporarily, disrupting restful sleep.
  • Restless Legs Syndrome: An overwhelming urge to move your legs when at rest, especially in the evening or while trying to sleep.
  • Narcolepsy: Inability to control sleep-wake patterns, often falling asleep unexpectedly or struggling to stay awake.
  • Shift Work Sleep Disorder: Difficulty sleeping and feeling excessively sleepy at inappropriate times due to irregular work hours or shifts.
  • Delayed Sleep Phase Syndrome: Falling asleep at least two hours later than desired, causing problems with waking up on time for work or school.
  • REM Sleep Behavior Disorder: Acting out dreams during the rapid eye movement (REM) stage of sleep, sometimes resulting in physical movements or vocalizations6. 

Insomnia and TCIH Approaches

  • Aromatherapy: Aromatherapy has proven to be a highly effective natural remedy for improving sleep problems, including insomnia7. 
  • Colour therapy: Color therapy, or chromotherapy, has emerged as a promising complementary approach to improving sleep problems such as insomnia. Certain colors, like darker shades of blue, are believed to have sedative properties that promote relaxation and calm the mind, making them especially beneficial for individuals struggling with sleep disorders8. 
  • Wim Hof Method: One of the key benefits of Wim Hof’s breathing technique is its ability to promote faster sleep onset by improving oxygenation to the brain. This improved sleep quality, in turn, supports better brain function, particularly in memory consolidation and emotional processing. The Wim Hof Method induces a calming effect and helps prevent disruptions in breathing patterns, like those seen in sleep apnea or snoring. Additionally, these breathing exercises are beneficial for individuals struggling with racing thoughts or trying to overcome insomnia9. 

Therapies that may assist this symptom:

Aromatherapy Ayurveda Kinesiology Shiatsu Magnetic Field Therapy Tibetan Medicine Breathwork Buteyko Samvahan Polarity Therapy Traditional Tibetan Massage Access Consciousness Bars® Acupressure Acupuncture Ashtanga Yoga Bowen Therapy Colour Therapy Corporate Yoga Craniosacral Therapy Crystal Therapy EFT (Emotional Freedom Techniques) Energy Healing Exercise Physiology Feng Shui Forest Therapy Hatha Yoga Heliotherapy Herbal Medicine Hot Stone Massage Hypnotherapy Iyengar Yoga Japanese yoga Kids Yoga Kundalini Yoga Lomi Lomi Lymphatic Drainage Meditation Mindfulness Myofascial Release Therapy Naturopathy Neurofeedback Nutrition Occupational Therapy Osteopathy Personal Training Pilates Pregnancy Yoga Psychology Psychotherapy Qigong Raja Yoga Rapid Transformational Therapy® Reflexology Reiki Rolfing Satyananda Yoga SCENAR Therapy Sound Therapy Tai Chi Tension and Trauma Release Exercises® Vinyasa Yoga Wim Hof Method Yoga Therapy Earthing Anusara® Yoga Zenthai Shiatsu Massage Health and Wellness Coaching Nature-Based Therapy Spiritual Healing Therapeutic Touch® and Healing Touch Show all

References

1. WebMD Editorial Contributors. Insomnia. WebMD; 2023.

2. What are Sleep Disorders? American Psychiatric Association; 2024.

3. Morales-Brown P. What is insomnia? Everything you need to know Medical News Today; 2024.

4. Insomnia. Cleveland Clinic; 2023.

5. Insomnia. NHS; 2024.

6. Sleep Disorders. Cleveland Clinic; 2023.

7. Cheong MJ, Kim S, Kim JS, Lee H, Lyu YS, Lee YR, et al.. A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems. Medicine; 2021.

8. Ohwovoriole T. Color Therapy Types, Techniques, and Benefits. Verywell Mind; 2024.

9. Kalotka M. The benefits of Wim Hof's method. MK Osteopathy; [cited on 2024 Nov 27].

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