Sleepless in the US: the Prevalence of Insomnia and How You Can Fix it

01/26/2023

Acute insomnia: This type of insomnia is short-term and often caused by a specific event or stressor. It usually lasts for a few days or weeks and resolves on its own.
Chronic insomnia: This type of insomnia is characterized by symptoms that occur at least three nights a week for a period of at least three months. It can be caused by a variety of factors, including medical conditions, medications, and psychological issues.
Onset insomnia: This type of insomnia is characterized by difficulty falling asleep at the beginning of the night. It is often caused by anxiety, stress, or racing thoughts.
Maintenance insomnia: This type of insomnia is characterized by difficulty staying asleep throughout the night. It is often caused by medical conditions, such as sleep apnea, nocturia, or by the use of certain medications.
Comorbid insomnia: This type of insomnia is associated with an underlying medical or psychological condition, such as depression or chronic pain.
Paradoxical insomnia: This is a rare type of insomnia characterized by people reporting they have difficulty sleeping, yet have objective evidence of normal or even prolonged sleep as shown by polysomnography.

How to overcome your insomnia

So, we've covered the prevalence of insomnia in the U.S., the symptoms, and the causes, but how can you find relief for this tragically common sleep disorder?

There are several ways to cope with insomnia, including:

Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Create a relaxing bedtime routine: This can include activities such as reading, listening to soothing music, or taking a warm bath.
Avoid stimulating activities before bed: This includes watching TV, using the computer, and engaging in other activities that can keep your mind active.
Limit caffeine and alcohol consumption: Both of these substances can interfere with sleep, so it's best to avoid them, especially in the evening.
Exercise regularly: Regular physical activity can help improve sleep quality and duration.
Consider cognitive-behavioral therapy for insomnia (CBT-I): This type of therapy can help people change the thoughts and behaviors that contribute to insomnia.
Consult a doctor: If you are experiencing chronic insomnia and you have tried the above methods with no luck, it's important to speak with a doctor or other healthcare professional. They may be able to provide additional treatment options or refer you to a sleep specialist.

Insomnia is a prevalent sleep disorder that can have a significant impact on your physical and mental health. By making changes to your sleep habits, you can improve your sleep quality and feel better during the day.

If you are experiencing insomnia and have tried self-help methods without success, it's important to consult a doctor or other healthcare professional for additional treatment options.