“Insomnia?” you might say. “Yeah, I know what insomnia is. It’s when you can’t sleep.”
Well, yes, that’s certainly true. But like most assumptions we make about mental illness, that’s only part of it.
Myths
Let’s play a game. Can you tell which of the following statements are myths?
A) Having insomnia means only that you can’t fall asleep
B) You are born with insomnia
C) Alcohol helps insomniacs sleep better
D) All of the above
If you answered D) All of the above, you’re right! Insomnia is much more complicated, and even more common, than you might think. Let’s take a look at the facts.
Facts
It’s important to note that there are many different types of insomnia. Acute, chronic, comorbid, onset, and maintenance are the main ones.
Most commonly, people experience comorbid insomnia: This condition arises in conjunction with and as a symptom of another illness. This illness is usually depression and/or anxiety, although it may accompany a range of other problems. People who suffer from this have a lot of trouble falling asleep because of their depression and/or anxiety, but psychological disorders such as anxiety and depression are not the only causes of insomnia. It can also be a side effect of biological problems, such as asthma, arthritis, and allergies, just to name a few.
Another type of insomnia which people may not be aware is maintenance insomnia, which, as defined by the National Sleep Foundation, is the inability to remain asleep. This constant awakening throughout the night may have major effects on a person’s behavior and functioning the next day. Such effects might include, but are not limited to, poor performance in sports, classroom activities, and social settings.
Insomnia may be hereditary in some cases, but not always. It is most common in adults, and we see an increasing number of cases among college students. The American College Health Association, most recently updated in the spring of 2014, cites an informative chart about the sleeping habits of students.
Education systems often fail to address the abundance of cases found on college campuses. As we all know too well, students are pressured into working on overdrive, simply taking on too much at once. Lack of sleep and unhealthy sleeping patterns are often the result of over-working students, which is certainly not conducive to future productivity. We need to start conversations about sleep disorders, and we must take strides toward solutions; the cost of silence is just too great.
If you’re seeking treatment, however, there are a few things you should know. Because the causes of insomnia are so vast and cannot be pinpointed to a single cause, it’s very difficult to treat. There are generally two routes that people choose to go in search of insomniac treatment: cognitive-behavioral therapy (CBT) or medication.
Treatment should be tailored to the individual, and you should consult a professional before administering any medication or involving yourself in any sort of sleep restriction therapy, or anything else you have read about online.
Some examples of CBT include relaxation training, such as meditation or breathing exercises, or “stimulus control,” in which a person trains your brain to have specific associations with your bed, bedroom, and sleep. This may mean avoiding the bedroom entirely, unless you plan on sleeping, or getting out of bed after however many minutes of unsuccessful attempted sleep.
As far as medication goes, you will most likely need a prescription; however, some people swear by melatonin, a hormone supplement sold over the counter in the form of a gummy or a pill. Lastly—and this often goes overlooked—it is important to be nice to your body. Stay away from alcohol and caffeine close to bedtime, as they can disrupt your sleep cycles. Also avoid large meals before bed, eat your veggies, and exercise regularly.
While many types of treatments are available, I’ll stress again the importance of talking to a professional to find out what path is best for you. Sleep is part of maintaining a healthy body and a healthy mind. Healthy sleep has unparalleled outcomes, and it’s something no one else can do for you!
The good news is that there are many online forums attempting to address this issue, many of which would definitely benefit from your contributions. For more information, check out The National Sleep Foundation’s website about insomnia.
Headcase is a regular column that explores mental health.