It is quite normal that everyone experiences insomnia at a certain point in their lives due to stress, jet lag, major life changes, diet changes, etc. However, some people may suffer from chronic insomnia which lasts for weeks, even months. Eventually, not getting good quality sleep takes a toll on the person’s overall health and quality of life. Therefore, let’s learn something more about this sleep disorder and see what effects insomnia can have on the body.

How Insomnia Affects the Body?

Namely, chronic insomnia can increase the risk for both mental and physical health issues. Here’s what you should expect if you have insomnia:

• Increased risk for medical conditions including stroke, high blood pressure, heart disease, seizures, inflammation, weak immune system, sensitivity to pain, obesity, and diabetes.
• Increased risk for mental health issues including anxiety, confusion, frustration, and depression.
• Increased risk for accidents and mistakes due to concentration, memory, and judgment issues as a result of daytime sleepiness.
• Shortened life expectancy by 12% and increased risk for death by a whopping 97%.

What Causes Insomnia?

There are two main types of insomnia: primary and secondary. In the case of primary insomnia, there is no underlying cause of the disorder while in the case of secondary insomnia there’s always another health condition that is considered the underlying cause of insomnia.

• Common non-medical insomnia causes include stress, poor sleep habits, shift work, jet lag, and heavy evening meals.
• Common medical insomnia causes include antidepressants or pain medications, heart disease, asthma, cancer, restless leg syndrome, sleep apnea, chronic pain, and mental health disorders.

What Increases the Risk for Insomnia?

In general, many everyday habits, personal circumstances, and lifestyle choices may be the reason why you are having trouble sleeping. These may include:

• Following an irregular sleep schedule
• Daytime napping
• Doing shift work
• Lack of physical activity
• Lots of screen time
• Poor sleep environment
• Lots of stress sources
• Excitement
• Jet lag

In addition, many substances can also negatively affect sleep including:

• Alcohol
• Caffeine
• Nicotine
• Drugs
• Diet pills
• Cold medications

How to Manage Insomnia?

Several strategies can help you manage and treat insomnia. First, you should try making some lifestyle changes and then consult your doctor about medications as they aren’t a long-term solution because of the many side effects they cause.

So, here’s what you may try:

Lifestyle Changes

• Stick to a strict sleep schedule
• Practice relaxation before bedtime
• Make your sleep environment comfortable
• Cut down your alcohol intake in the evening
• Cut down your caffeine intake in the evening
• Avoid having heavy dinners
• Avoid strenuous exercise 2 hours before bed
• Stop taking daytime naps

Melatonin Supplements

Melatonin is a hormone that’s crucial for sleep as it tells the body when it’s time for bed. Hence, taking melatonin supplements can help you get a good night’s sleep but if you take too much melatonin can actually interrupt your sleep cycle, and cause headaches, irritability, and nausea. That said, ensure you consult your doctor about dosage before deciding to take melatonin.

Sleep Medication

As already noted, sleep medications can cause many side effects but if lifestyle changes aren’t working for you, your doctor may prescribe sleeping pills which may include:

• Doxepin (Silenor)
• Eszopiclone (Lunesta)
• Estazolam
• Zolpidem

To conclude, insomnia is quite challenging and exhausting and can have many negative effects on the body. Luckily, making some lifestyle changes is usually enough to help you manage the disorder. Otherwise, you can try taking melatonin supplements or sleep medications.