Do you lie in bed at night, staring at the ceiling for hours, tossing and turning, or feeling tired? If this happens to you every night, you may have chronic insomnia. Chronic insomnia is a long-term problem that can affect your health, mood, and daily life. But is there really a way out? Of course, with the right approach, you can gradually overcome this insomnia disease!

So why wait? Let’s find out what chronic insomnia is, why it happens, and how you can fix it.

What Is Chronic Insomnia?

Insomnia means not being able to fall asleep or stay asleep. You may be surprised to know that insomnia is the most common sleep disorder in the United States, affecting about one-third of the general population for a long time. According to the third edition of the International Classification of Sleep Disorders (ICSD-3), insomnia is characterized by difficulty initiating sleep, staying asleep, or poor quality of sleep. Chronic insomnia means that this struggle occurs at least three times a week for three months or more.

^{International Classification of Sleep Disorders}

People with chronic insomnia may:

• You will have trouble sleeping even though you are extremely tired.
• Frequent waking up at night for no reason or reason.
• Waking up too early and having trouble falling back to sleep.
• Fatigue due to staying in bed all night and not being able to sleep.

Whereas short-term insomnia can be caused by stress or temporary circumstances, chronic insomnia is often associated with issues such as anxiety, poor sleep habits, or health problems.

Common Causes of Chronic Insomnia

1. Stress and Anxiety

Sleep disruption occurs when your mind is preoccupied with worries about work, relationships, or life in general. Anxiety activates the fight-or-flight response, which results in emotional turmoil.

2. Poor Sleep Habits

Your daily habits can work against your sleep. Watching TV in bed, using your phone late at night, being uncertain about your sleep schedule, or talking too much can all disrupt your body’s natural sleep-wake cycle.

Watching TV in bed

3. Medical Conditions

Certain health issues can interfere with sleep, such as:

• Chronic pain (arthritis, back pain, migraines)
• Breathing problems (asthma, sleep apnea)
• Acid reflux
• Neurological conditions (Parkinson’s, Alzheimer’s)

4. Medications

Some medications, such as antidepressants, blood pressure medications, and steroids, can disrupt sleep patterns.

5. Caffeine, Alcohol, and Nicotine

• Caffeine (coffee, tea, energy drinks) It makes it difficult to fall asleep as it lingers in your body for hours.
• Alcohol Even if you fall asleep at first, it disrupts your sleep in the late night or early morning hours.
• Nicotine A stimulant that helps you stay awake effortlessly.

6. Hormonal Changes

Sleep problems can be caused by hormonal imbalances due to pregnancy, menopause, or thyroid disease.

Effects of Chronic Insomnia

Not only does chronic insomnia cause fatigue, it can also cause many serious health problems, including:

• Daytime Fatigue – You may feel so tired throughout the day that work and relationships will also be affected.
• Memory and Concentration Issues – Sleep helps the brain function properly, meaning that if you lack sleep, you may forget various important things.
• Mood Swings – Prolonged sleep deprivation can lead to irritability, anxiety, and even depression.
• Weakened Immune System – Lack of sleep can make you susceptible to colds, coughs, and other illnesses.
• Weight Gain – Eating more is good, but lack of sleep increases hunger hormones, which can lead to an increase in hunger, which is bound to make the body sick.
• Increased Risk of Heart Disease and Diabetes – Long-term insomnia is linked to high blood pressure and insulin resistance.

Epidemiology

The epidemiology of chronic insomnia refers to the study of its incidence, distribution, and risk factors in different populations. Here is a summary:

Prevalence of Chronic Insomnia

• Approximately 10-15% of the adult population worldwide suffers from chronic insomnia.
• About 30-35% of adults experience symptoms of insomnia.
• Women are much more likely than men to suffer from chronic insomnia, which is likely due to hormonal changes (e.g., pregnancy, menopause).
• The prevalence of this disease is higher in older adults due to medical problems, medications, and changes in sleep patterns.
• Some studies have shown that people with mental health disorders (such as anxiety and depression) have higher rates of insomnia.
• Shift workers and those with irregular work schedules often suffer from this chronic insomnia.

Risk Factors

• Age: Older people are more prone to sleep disturbances.
• Gender: It can be said that women suffer more from chronic insomnia.
• Lifestyle: High caffeine intake, lack of sleep hygiene, and irregular schedules contribute to sleep problems.
• Medical and Psychiatric Conditions: Chronic pain, depression, and anxiety are among the leading causes of increased levels of insomnia.
• Genetics: Some research suggests a genetic predisposition to insomnia.

Global Variations

It goes without saying that insomnia rates are high in industrialized countries, according to some reports, possibly due to increased screen exposure, stress, and the imbalance of modern work lives.

Insomnia rates vary in different regions due to cultural, lifestyle, and environmental factors.

How to Overcome Chronic Insomnia

The one and only way to overcome chronic insomnia is to develop healthy sleep habits. Learn how to do this:

1. Stick to a Sleep Schedule

Going to bed and waking up at the same time every day – even on weekends! This also helps your body get used to its internal state.

2. Create a Relaxing Bedtime Routine

Engage in activities that calm and relax your mind and body before bed, such as:

• Reading a book (not on a screen!)
• Taking a warm bath
• Listening to soft music
• Practicing deep breathing or meditation

3. Limit Screen Time Before Bed

Phones, tablets, and TVs emit blue light, which increases your tendency to stay awake at night.

4. Make Your Bedroom Sleep-Friendly

Your sleep quality will improve if your bedroom environment is a peaceful haven:

• Keep the room cool, dark, and quiet.
• Invest in a comfortable mattress and pillows.
• Use blackout curtains or a sleep mask to block light.

5. Exercise, but Not Too Late

Regular physical activity can improve sleep, but it’s best to avoid exercising too much before bed. Try to get at least 30 minutes of exercise every day, which keeps your body active and improves the quantity and quality of your sleep.

6. Manage Stress and Anxiety

• Journaling – Before going to bed, write down your worries in a specific diary.
• Meditation and deep breathing – Helps to calm your nervous system.
• Talking to someone close – You go to sleep after talking to someone close to you for a short while, which will be a positive conversation.

7. Avoid Long Naps

Short naps (20-30 minutes) can make you feel refreshed, but long or late naps can make it more difficult to fall asleep at night.

8. When to See a Doctor

If you’ve tried all of these things and still have trouble sleeping, it’s a good idea to see a doctor. They may recommend a sleep study, short-term medication, or some other therapy.

Conclusion

Remember that chronic insomnia can be frustrating, but it’s not insurmountable! By understanding its causes and making simple lifestyle changes, you can improve your sleep and overall well-being. Small habits like setting a sleep schedule, reducing stress, and making your bedroom sleep-friendly can go a long way.

So good sleep is essential for a happy, healthy life.