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Wellness 
Written by Malina Mancas 
Reviewed by Inna Didik 
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Types of insomnia
Acute or short-terminsomnia can be caused by stress or changes in sleep schedule or sleep environment and can last for days or weeks. Acute insomnia is also called adaptive insomnia because it usually occurs when you experience a stressful event, such as losing a loved one or starting a new job. Chronic (long-term)insomnia is when the problem occurs 3 or more times a week, lasts for more than 3 months and cannot be fully explained by another health problem. It is important to see a doctor if symptoms of insomnia occur.
Chronic insomnia can be primary or secondary. Primary insomnia, also called idiopathic insomnia, means that your sleep problems are not related to any other condition or health problem. Secondary insomnia means that you have problems sleeping because of an underlying health condition, medication, addiction, etc.
Symptoms of insomnia
Symptoms of insomnia include various sleep-related difficulties and problems with daytime functioning. Common sleep problems that may signal insomnia include:
- trouble falling asleep;
- difficulty maintaining sleep at night;
- waking frequently at night.
In addition, insomnia causes daytime symptoms related to sleep deprivation:
- fatigue;
- drowsiness;
- memory problems;
- difficulty concentrating;
- attention problems;
- decreased performance at work or school:
- irritability;
- hyperactivity - especially insomnia in children.
Causes of insomnia
Causes of primary insomnia include:
- Stress related to major life events, such as loss or change of job, death of a loved one, divorce or moving to a new home, etc.;
- environmental factors - noise, light, temperature, etc.;
- changes in sleep patterns - shift work, time zone changes, poor sleep habits, etc.
Causes of secondary insomnia include:
- Mental health problems such as depression and anxiety;
- medication for colds, allergies, depression, high blood pressure, asthma, etc..;
- pain or discomfort experienced during the night;
- use of caffeine, cigarettes or alcohol, as well as drug use;
- hyperthyroidism and other endocrine problems;
- other sleep disorders such as sleep apnea or restless legs syndrome;
- pregnancy;
- Alzheimer's disease and other types of dementia;
- ADHD;
- premenstrual syndrome; and
Risk factors for insomnia
Insomnia mainly affects women and older people. Other risk factors include:
- chronic illness;
- mental health problems;
- working night shifts.
What are the risks of insomnia?
When insomnia is severe or long-lasting, it leads to sleep deprivation. Sleep deprivation affects the performance of daily activities, productivity, alertness, increases the risk of accidents. Sleep deprivation also increases the risk of mental and physical disorders - depression, anxiety, high blood pressure, diabetes, obesity, etc.
Treatment for insomnia
The treatment for insomnia depends on the duration of the problem, the underlying causes and any specific factors contributing to the lack of sleep. If insomnia is associated with another condition such as sleep apnea or depression, treatment of the other condition usually improves sleep.
It is important to seek specialized help for insomnia as early as possible. Generally, the first step is lifestyle changes and sleep hygiene recommendations. Sometimes supplements for insomnia, herbal remedies or different types of insomnia medication may also be recommended.
Some of these may be sedative drugs - both prescription and over-the-counter - as well as mental health drugs and certain herbal remedies and supplements. In some more serious cases, as a treatment for severe insomnia the doctor may prescribe sleeping pills for a short period of time.
Sleep hygiene can prevent and reduce insomnia
Good sleep habits, also called sleep hygiene, can help reduce insomnia. Here are some tips:
- Establish a healthy sleep schedule - with the same bedtimes and wake times every day, including weekends.
- Avoid daytime sleep, especially during the second half of the day.
- Avoid exposure to blue light from electronic devices 1-2 hours before bedtime.
- Prepare a suitable environment for sleep - the bedroom should be free of noises, lights, and a comfortable temperature. Make sure the mattress is comfortable, pillows are supportive and linen is clean and pleasant to the touch.
- Avoid caffeine, cigarettes and alcohol before bedtime and during the second half of the day - these substances are stimulants that can affect sleep.
- Follow an evening routine to relax before bedtime. Read a book, listen to music, meditate or take a warm bath.
- Avoid heavy evening meals and snacking before bedtime.
Insomnia remedies and supplements
There are several types of insomnia remedies that can help improve the quality of sleep:
- Meditation- Reduces stress, improves concentration and boosts immunity. It can also improve sleep and relieve insomnia.
- Yoga - Has a positive effect on sleep quality. It can reduce stress, promoting restful and relaxing sleep.
- Massage - Can be helpful for people with insomnia by improving sleep quality. It can also reduce pain, anxiety and depression.
- Magnesium - Magnesium is a mineral that can help muscles relax and help relieve stress. Thus, sometimes doctors may recommend magnesium supplements for insomnia or sleep problems. The relaxing effect of magnesium may be partly due to its ability to regulate melatonin production.
- Melatonin -Melatonin is a hormone that plays an essential role in regulating sleep-wake cycles. It is available as a dietary supplement to treat insomnia and other sleep problems. Melatonin supplements are taken 30 minutes to an hour before going to bed. It is available in capsule form, but also as a melatonin spray, such as Somnix spray.
- Lavender - Lavender is often used for its relaxing and sleep-enhancing effects. It can be used as aromatherapy, in the form of lavender tea etc.
- Valerian - It is commonly used as a treatment for symptoms of anxiety, depression and restful sleep. It is also found in many products and supplements for insomnia.
- Passion flower - Also known as Passiflora incarnata, is a popular remedy for insomnia. It helps improve sleep and is available in supplement or tea form.
- Chamomile - Chamomile is traditionally used to reduce muscle tension and anxiety, so it can also help induce sleep. So if you can't fall asleep, a cup of chamomile tea may be helpful.
There are also a number of insomnia pills that may contain several beneficial ingredients - such as BienDormir with natural extracts of chamomile, lemon balm and passionflower, Nervocalmin Sleep Well with melatonin and valerian or Optisomn with melatonin, passionflower, hops, magnesium and vitamin B6.
You can also turn to a tea for insomnia, based on rosemary, linden flowers, passionflower, chamomile, lavender or other herbs with relaxing effects - such as Fares' Sleep Well tea.
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