Insomnia: Symptoms, Causes, and Treatments

Insomnia

The busy modern life leaves us wanting for so much more. A little bit of sleep is the sacrifice most of us are willing to make to achieve our goals. What starts as a desperate ploy to get as much work done in a day as possible can quite quickly turn into a severe problem.

Nowadays, it’s hard to find someone who is getting the recommended amount of sleep. Many have jobs that require them to stay up late or wake up early in the morning. The constant fight against the clock to get the work done and get some quality sleep is why one-third of all the adults in the United States report having some sleeping disorder or insomnia.

What Is Insomnia?

Insomnia is among the most prevalent sleeping disorder. Characterized by lack of sleep or inability to sleep for long, this disorder can make a person tired and unable to perform their work efficiently. Those having insomnia don’t feel refreshed even after sleeping for the whole night.

The Americal Psychiatric Association or APA states that between six to ten percent of all the USA adults experience severe enough symptoms to get diagnosed with insomnia.

Doctors make a clinical diagnosis of this disorder based on the following factors:

For how long the person is experiencing sleep difficulties: 

Usually, people with insomnia find it hard to get proper sleep at least three nights a week for three months before getting diagnosed.

How disruptive the symptoms are for the person:

Insomnia symptoms can create significant disruption in a person’s life and can cause distress.

What Are The Causes Of Insomnia?

Our way of living and modern life keeps us surrounded by things that can result in a person developing sleeping problems. The primary contributor to insomnia is stress.

People can be worried about their job, finances, family, relationships, and all this worrying cumulate into a disruption of normal functioning. The mind stays busy, focused on the possibility of an upcoming disaster, which results in sleepless nights.

Factors that also increase the chances of getting insomnia are as follows:

• Traumatic event
• Physical pain
• Jet lag
• Changes in sleep habits
• Sleeping at new places

What Are The Symptoms Of Insomnia?

Insomnia can manifest in many forms. Some might have difficulty falling asleep while others can sleep alright but have a hard time remain asleep. People with insomnia experience the following symptoms:

• Trouble falling asleep
• Inability to stay asleep throughout the night
• Waking up earlier than usual
• Daytime sleepiness
• Inability to concentrate
• Irritability

These symptoms do not inherently mean that you have insomnia. We can attribute most of these as a sign of some lifestyle changes. For instance, starting a new job at odd hours will affect your sleeping pattern.

The problem arises when these symptoms ligers on for more than a month without a discernible cause. It becomes necessary to consult an expert when you get in a situation where you always have trouble getting a good night’s sleep without any reasonable explanation.

What Are The Different Types Of Insomnia?

The experts classified insomnia into different categories based on their causes and how they affect a person’s sleep. The following are the types of insomnia:

Acute insomnia

These are brief episodes of sleep trouble usually caused by a significant life event. The contributor to acute insomnia can include a job change, receiving bad news, travel, losing a loved one, etc. The symptoms of this type of insomnia generally resolve without requiring treatment. 

Chronic insomni

It is a long-running problem that makes a person unable to sleep for three nights a week for three months or longer. Those with chronic insomnia can find it hard to fall or stay asleep during the night. Most of the people diagnosed with chronic insomnia tend to have a long history of sleep problems.

Comorbid insomnia

It is the type of sleeping disorder that occurs due to an underlying physical or mental health problem. People with anxiety and depression are among the most affected group with comorbid insomnia. Specific chronic pains can also result in this disorder.

Onset insomnia

People with onset insomnia find it hard to fall asleep at the beginning of the night. They tend to go to bed and stay awake for extended periods before they start to feel sleepy.

Maintenance insomnia

Maintenance insomnia makes a person wake up in the middle of the night for no reason. People with this condition also struggle to return to sleep after waking up. 

What Are The Differences Between Sleep Deprivation And Insomnia?

Most people don’t realize, but insomnia and sleep deprivation are two different things. If you have insomnia, you have a sleep disorder that might require medical treatment. People with sleep deprivation need not seek medical help. Instead, they can ease their problem by changing their habits and sleep patterns.

Insomnia is the inability to sleep despite having no external obstacles that prevent you from sleeping. People with insomnia can lay in bed awake all night without knowing why they can’t fall asleep. Nobody chooses insomnia. It is something that happens due to factors not under the control of a person.

Sleep deprivation, in contrast, is a complete loss or reduction in sleep because of external factors. Some examples of these factors can be an overnight shift, college students studying all night for a test, etc. A person becomes sleep deprived if they continue to get less than eight hours of sleep for long periods.

Unlike insomnia, people choose, either consciously or subconsciously, to deprive themselves of sleep. It is essential to consider that these people do not enjoy getting less sleep; they do it because of their commitments. However, sleep-deprived people develop harmful sleeping patterns that, similar to people with insomnia, make them feel tired all the time.

All you need to know about prescription sleeping pills

Sleeping pills can help you fall asleep, especially if you face sleep disruption due to travel, stress, or any illness. While these tablets are suitable for achieving rest, you should not depend on them as a long term solution.

You should meet with your healthcare provider and discuss the possible treatment plans if you continually have issues related to the quality or quantity of sleep that you are getting. Usually, the treatment for a sleep disorder depends on the causes behind the condition. Often an underlying cause like a medical problem can cause the issue.

For people with chronic sleeping problems, a doctor might recommend cognitive behavioral therapy and regular exercise. Following a sleep schedule and avoiding caffeine and things that might cause stress, can significantly help improve sleeping problems.

There are plenty of prescription sleeping medications available in the market for people who don’t have chronic insomnia and want to get a good night’s sleep.

The different types of sleeping pills

The three categories of prescription pills are:

• Medicines that help you fall asleep quickly
• Pills that keep you sleeping for longer
• Tablets that can do both

Doctors usually go though various things to determine which one will work best for your condition. Some of the things that might help them decide include:

• Ask you about your sleeping habits to get a better picture of the sleeping patterns.
• Order tests to figure out any underlying issue responsible for causing sleep problems.
• Prescribe a sleeping medicine for a short period to analyze its benefits and side effects on your body.
• Discuss how often and when you should take medication and which form of the drug will be right for you.
• Make you try different prescription drugs if the first one doesn’t have the desired effects after the full treatment period.
• Help you figure out whether a generic version of the drug is available, which is usually less expensive than the brand name variant.

You should also check if your insurance provider covers the specific medicine you want to use before starting the treatment. Many insurance providers put restrictions on which sleeping pills they include in the plan, and they might also ask you to try alternatives to combat insomnia symptoms.

Side effects of sleeping tablets

Try taking to your doctor about the possible adverse effects of the specific sleeping pills they are prescribing before starting the treatment. The following are common side effects that sleeping medications might have on your body.

• Headache
• Daytime memory problems
• Decline in performance
• Severe allergic reaction
• Dizziness
• Lightheadedness
• Chronic drowsiness
• Gastrointestinal problems
• Nausea
• Diarrhea

Antidepressants with a sedating effect

Some drugs approved by the FDA (Food and Drug Administration) for easing depression can also help treat insomnia symptoms if used in lower doses. While it is not an ideal way to treat sleeping problems, it can be helpful when your sleeping disorder results from underlying conditions like depression or anxiety. These pills will work on both the issues at the same time and provide you lasting relief.
Antidepressants with sedating effects include:

• Trazodone
• Amitriptyline
• Mirtazapine (Remeron)

Side effects of antidepressants with sedating effects:

You can expect to see the following adverse effects if you use antidepressants with sedating effects to combat your sleeping problems.

• Dry mouth
• Constipation
• Headache
• Nausea
• Irregular heartbeat
• Dizziness
• Lightheadedness
• Memory and performance problems
• Weight gain
• Extreme drowsiness

What to know before taking sleeping pills?

If all other attempts fail, sleeping pills might be your only option to get a sufficient and good night’s sleep. We listed some instructions that you might find helpful if you have insomnia (sleeping disorder) and plan to use sleeping medication.

Get a medical evaluation:

Visit a doctor for a thorough medical examination before you start taking these drugs. Usually, the doctors can find the causes behind your sleeping problem and provide a better solution. You should also talk about the medications you are using with your doctor if the insomnia is persistent after taking the drugs for more than a couple of weeks.

Read the medication guide:

Reading the prescription label will help you understand how to consume sleeping pills. If you follow the medication guide carefully, you will also avoid the adverse effects of the drug. Consult a doctor if you have trouble understanding any part of the drug guide. 

Take it immediately before going to bed:

Sleeping pills work best if you consume them when you are about to go to bed. Taking these drugs before bedtime will unnecessarily increase your risk of hurting yourself by decreasing your awareness of what you are doing. Try to complete all the tasks before consuming sleeping pills. 

Use it only when you have ample time to rest:

Only take your prescription sleeping pill if you have adequate time to sleep. Usually, the effects of these medicines last for 7-8 hours. If you don’t get the required sleep, you might end up feeling tired and unable to perform the following day.

Some medicines help manage the middle of the night awakenings and only require you rest for 4-5 hours. You can take these drugs if you don’t have 7-8 hours to rest. 

Safety consideration to keep in mind while using sleeping pills

All the sleeping pills available in the market, whether prescription or over the counter, are FDA approved and are safe to use, but it doesn’t mean that these drugs can cause no harm. Several sleep medications and antidepressants can cause problems if you are pregnant, breastfeeding, or old. These medicines might increase the risk of falls and injury in older people. Doctors generally prescribe lower doses of these drugs for older people to minimize the risk of adverse effects.

You might also find yourself short of options while looking for sleeping pills if you have medical conditions, namely – kidney disease, low blood pressure, seizures, heart problems, etc. These problems might change how your body will respond to sleep medicines and increase the risk of harmful effects.

Various prescription and over the counter drugs can also interact with sleep medications, so you should take proper precautions while using these medicines to decrease the chances of facing adverse effects.

Foods That Help Boost The Immunity

Foods That Help Boost The Immunity

Various foods can help you maintain your health and boost your immune system, so you can better fight with the illnesses and infections.

While these foods can complement your body’s natural defense mechanism and help fight diseases, your first move should be to visit a doctor or take an over-the-counter medicine if you are not feeling well. These are not a cure for the disease. Instead, these are the preventative measures that you can take to protect yourself from the risk of getting sick.

If you want to increase your immunity in these trouble times, the best thing you can do is head out for your local grocery store to find the following food items that you may try to incorporate into your diet.

These immune boosters can help you strengthen your body’s response to illnesses and infections like the common cold, flu, etc. Increased immunity can also decrease your chances of catching viral diseases.

Shellfish

Shellfish might not even cross your mind while thinking about foods that boost your immunity, but a variety of seafood contains elements like zinc.

People might not consider zinc to be as essential as vitamins and minerals, but our bodies require it to maintain the proper functioning of the immune cells. An adult male needs 11mg of zinc, and an adult woman requires 8mg of this element daily.

Following are the excellent sources of zinc:

• Mussels
• Crab
• Oysters
• Lobster

It is vital to remember that consuming excess zinc can have adverse effects on the functioning of the immune system.

Poultry

Drinking chicken soup when you are sick can make you feel better. The chicken contains substances that can help lower the inflammation and improve the symptoms of a cold.

Poultry like turkey and chicken are high in vitamin B6. 3 ounce of it contains one-third the amount of vitamin B6 of your daily requirement. B6 is essential for many chemical reactions that take place in the body. It also helps in the formation of red blood cells.

You can also get gelatin, chondroitin, and other nutrients to boost immunity and gut healing by consuming stock or broth made by boiling chicken bones.

Kiwi

Kiwis contain plenty of essential nutrients, such as vitamin K, vitamin C, folate, and potassium. It helps you strengthen your immune system by increasing the number of white blood cells in your body.

The vitamin C present in Kiwi helps increase the white blood cell production to fight infection while the other nutrients help the rest of your body function with full efficiency to fight other illnesses.

Papaya

Papaya contains a lot of vitamin C. A single medium-sized fruit has enough of this vitamin to fulfill your vitamin C requirement for two days. This fruit also has papain, an active digestive enzyme that can cause anti-inflammatory effects in the body.

Papaya also contains decent amounts of folate, magnesium, and potassium, all of which your body requires to fight off illnesses and other infections.

 

Green tea

Both the black and green tea contains flavonoid that is an antioxidant. The main area where green tea surpasses black tea is in the level of EGCG it contains. Studies show that the EGCE or epigallocatechin gallate is a powerful antioxidant that helps boost the immune system.

The green tea is better for your immune system because the fermentation process of the black tea destroys a lot of the EGCG. The green tea goes through the process of steaming and not fermentation, so EGCG remains in it.

Green tea can also provide a decent amount of amino acid known as L-theanine. L-theanine can help the body to produce germ-fighting compounds in the T cells.

Turmeric

Turmeric is the main ingredient in several curries. This bright yellow color spice, which is bitter to taste, is the thing that gives those curries their color. People are using it as a medicine for years. The anti-inflammatory effects of this substance can help treat conditions like rheumatoid arthritis and osteoarthritis.

Researches concluded that the high levels of curcumin in turmeric, the substance that is responsible for its distinctive color, can also help repair exercise-induced muscle damage.

Researchers also found that turmeric has the properties of an immune booster and an antiviral, though we might need more research to determine its effectiveness in boosting the immune system.

Sunflower seeds

Sunflower seeds contain plenty of nutrients, like vitamins B6, vitamin E, magnesium, and phosphorus.

Vitamin E plays a critical role in maintaining and regulating the functions of the immune system. Avocados and dark leafy greens are some of the other rich sources of vitamin E.

Sunflower seeds also have high levels of another essential substance selenium. One ounce of seeds can fulfill nearly half the daily requirement of selenium of an average adult. Several studies conducted on animals also show that it is also helpful in combating viral infections such as H1N1 or swine flu.

Almonds

Almonds can be a rich source of vitamin E that is a powerful antioxidant and essential for your immune system to work correctly.

Vitamin E is also a fat-soluble substance, meaning your body will require fat to absorb it properly. Nuts like almonds contain the perfect combination of healthy fats and vitamin E, which makes it an excellent supplement to boost your immunity.

Adults require about 15mg of vitamin E in a single day. Around 45 whole almonds or a half-cup serving is capable of providing the daily recommended amount.

Yogurt

Yogurt with live and active culture helps stimulate your immune system and assist in fighting diseases. When buying it from the store, look for the phrase “live and active cultures” printed on the label.

Try to avoid flavored yogurts that contain sugar. Get the plain yogurt to achieve maximum benefits. If you want, you can easily sweeten it by adding healthy fruits and honey instead of harmful sugar.

It can also provide the right amount of vitamin D, which can help regulate your immune system and enhances the body’s natural defenses against illnesses and infections. Some clinical trials are underway that are studying yogurt’s positive effects on COVID-19 patients.

Spinach

Spinach contains a high concentration of numerous antioxidants, beta carotene, and vitamin C. These substances help increase the infection-fighting capabilities of the immune system.

Cook spinach as little as possible to get its best effects because overcooking destroys the essential nutrients present in it. When you cook it lightly, it becomes easier to absorb the vitamins, and it also releases oxalic acid, which is an antinutrient when cooked for a short period.

Ginger

Ginger helps people during sickness. It can decrease inflammation and provide relief from sore throat and other inflammatory illnesses. Ginger can also be beneficial to use if you are feeling nauseous.

Though ginger is an ingredient in many sweet desserts, it also contains gingerol, a relative of capsaicin that packs some heat.

Ginger might possess cholesterol-lowering properties, and it can also provide relief from chronic pain.

Garlic

Garlic is an indispensable ingredient of various cuisines around the world. It adds a zing to food and helps you maintain your health.

Everyone knows about its value as an anti-infection substance. It also helps slow the hardening of the arteries, and there is evidence of its working to lower blood pressure.

The immune-boosting properties of garlic are a result of a high concentration of sulfur-containing compounds like allicin.

Broccoli

Broccoli has an immense amount of minerals and vitamins. It has a high concentration of vitamins A, C, & E, fibers, and other antioxidants. Broccoli is among the healthiest vegetables that you can buy right now.

Try cooking it as little as possible to keep the nutrients from getting destroyed. It is also fine to eat it uncooked. Studies find the best way to keep all the nutrients in the food is to steam it, so steam your broccoli and enjoy a healthy meal.

Red bell pepper

Red bell poppers contain 127mg of vitamin C per ounce. These peppers are also an excellent source of beta carotene.

It not only helps enhance the functioning of the immune system but also helps maintain healthy skin. Your body converts the beta carotene present in the red bell pepper into vitamin A that keeps the skin and eyes healthy.

Citrus fruits

These fruits are full of vitamin C that helps fight the common cold. Vitamin C helps boost the immune system by assisting in the production of white blood cells vital in fighting infections.

All citrus fruits contain at least some amount of vitamin C, and it is easy to consume them or squeeze their juice.

Some of the popular citrus fruits include:

• Limes
• Lemons
• Tangerines
• Clementines
• Oranges
• Grapefruit

You need to consume your daily dose of vitamin C because your body cannot store it. An average adult male requires 90mg of vitamin C per day, and the requirement for females is only 75mg in a day.

A COVID-19 Guide

What is COVID-19?

COVID-19, which is a short name for the coronavirus disease, 2019, is the medical condition caused by a new strain of the coronavirus. Scientists named this new strain of the virus – SARS-CoV-2 or novel coronavirus. It belongs to the same family of coronaviruses that are previously responsible for causing outbreaks of diseases like sudden acute respiratory syndrome (SARS) and Middle Eastern respiratory syndrome (MERS).

Scientists have never seen this new strain of the virus in humans before the viral outbreak of late 2019. In December of 2019, they get the first reported case of the SARS-CoV-2 or COVID-19 from the Wuhan province of China.

The disease spread fast after the initial outbreak in China, and within a few months, it traveled almost everywhere in the world. On 11th March 2020, WHO (the world health organization) declared COVID-19 outbreak a global pandemic.

COVID-19 is a dangerous condition because it triggers a respiratory tract infection that can have adverse effects on a person’s upper and lower respiratory tracts. People with COVID-19 can experience problems in their sinuses, throat, lungs, nose, and windpipe. COVID-19 disease primarily spreads through human contact, and those who get infected with this disease might experience symptoms that can range from mild inconveniences to life-threatening problems.

What are the symptoms of COVID-19?

The symptoms of COVID-19 do not show up immediately, making this disease more dangerous because a person might infect others without knowing that they are infected. It takes about 2 to 14 days from the time of exposure for the symptoms to manifest.

The COVID-19 symptoms also vary from person to person. Some people may experience only mild symptoms, while others can feel severe signs of this disease. In some instances, a person might test positive for COVID-19 but do not exhibit any symptoms.

Common signs of COVID-19 include:

• Fatigue
• Congestion or runny nose
• Vomiting
• Nausea
• Headache
• Cough
• Sore throat
• Confusion
• Fever or chills
• Trouble staying awake
• Diarrhea
• Bluish lips or face
• Persistent pressure or pain in the chest
• Difficulty breathing
• Muscle or body aches
• Loss of smell or taste
• Shortness of breath

Coronavirus infection can cause respiratory failure, septic shock, pneumonia, or death. Cytokine storm or cytokine release syndrome is responsible for most of the COVID-19 complications. Once the virus enters the body, it triggers the immune system to release an excessive amount of inflammatory proteins called cytokines into the blood. These cytokines can kill the tissue and damage the organs.

The following symptoms require immediate medical attention. Ignoring these signs might result in severe complications, including death.

• Difficulty breathing or shortness of breath
• Inability to stay fully awake
• New confusion
• Blush face or lips
• Continuous chest pain or pressure on the chest

COVID-19 might also cause stroke in some people; the sings of which include:

Face – one side might feel numb or dropping. The smile becomes lopsided.
Speech – voice becomes unclear. Difficulty repeating sentences
Arms – one arm becomes numb or weak. One arm will sag while raising both the arms.

What prevention measures can we take for COVID-19?

Following the instructions of medical authority and the government can help you from getting infected with the coronavirus and catching COVID-19. Following are the things you can do to protect against the infection:

• Keep 3 feet or 1-meter distance from people when you are out. The virus travels by droplets that a person ejects by sneezing or coughing, so keeping distance is the best way of not getting these droplets in your nose, mouth, or eyes.
• Try not to touch your nose, eyes, or your mouth. Coronavirus can live on the surface and transmit through contact. If you touch a place where the virus was present, it will get transferred to your hand, and by touching yourself, you can quickly move it from outside to the inside of your body.
• To kill the virus before it reaches inside your body, use alcohol-based hand sanitizer or water and soap to wash your hands several times.
• You can also limit going to crowded places to avoid getting infected. In a crowded area, people are more likely to come in close contact, which can incase the risk of spreading the virus.
• Try to wear a mask if you have to go outside. It will limit the chances of exposure.
• If you feel unwell, like having a cold or fever, don’t go to work or school, stay at home until you feel okay.
• If you have to visit a doctor, wear a mask, and avoid using public transport. It is also essential to inform the doctor about your symptoms before visiting.
• Be in touch with the sources of information regarding the virus. Try to get the latest information about the situation from your local and national health authorities. Also, keep tabs on what organizations like WHO and CDC are saying about COVID-19.

The guidelines and preventative measures are continuously evolving. Having access to the latest information is the key to protect yourself from this virus.

What treatments are available for COVID-19?

Researchers are working hard to find a viable treatment for COVID-19. Many pharmaceutical companies are running clinical trials for various drugs to find the medication that can prove effective against the COVID-19 infection, but there is no vaccine available to fight coronavirus. Till there is a vaccine, taking proper precautions is the best bet against the coronavirus infection.

Though there is no proper treatment for COVID-19, doctors recommend taking over the counter medications for mild symptoms like body aches, fever, sore throat, etc. The National Institute of Health indicates people who have COVID-19 can use non-steroidal anti-inflammatory drugs (NSAIDs) or acetaminophen to treat COVID-19 symptoms.

People with severe symptoms should not self medicate. They require professional medical care and should visit a hospital, as these places have the equipment that might come in handy if their situation worsens. Being under the supervision of doctors can also help them recover quickly.

FDA has permitted various clinical trials for drugs like tocilizumab, hydroxychloroquine, and chloroquine to test their effectiveness against the symptoms of COVID-19 infection.

FDA also allows the clinical trial and hospital use of plasma therapy. In this treatment, doctors take the plasma from the people who have recovered from COVID-19, as their immune system produces antibodies that might help fight the coronavirus infection. Doctors give plasma to people who have COVID-19 to build immunity.