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HEALTHY LIVING Fix Your. . . Insomnia
OVERVIEW: Insomnia is a common disorder characterized by trouble falling asleep, staying asleep, or getting good-quality sleep. Acute (short-term) insomnia is usually caused by stress and lasts from a single night to a few weeks; chronic (long-term) insomnia occurs at least three times a week and lasts for at least three months. One in three people have occasional problems with insomnia, and about 10% meet the criteria for chronic insomnia.
WHY YOU HAVE INSOMNIA Age. People over the age of 60 are
more likely to have insomnia. Gender. Insomnia aff ects women
more often than men, mainly because of fl uctuations in hormones. Family history. A family history
of insomnia increases risk. Stress. While stress can cause
short-term insomnia, major or long-lasting stressors, like a divorce or the loss of a job, can cause long- term insomnia. Varying schedules.When your
personal 24-hour (circadian) body clock is disrupted, such as when traveling or changing shifts at work, your sleep-wake cycle becomes skewed and can cause problems sleeping. Mental health conditions.
Depression, anxiety, schizophrenia,
and bipolar disorder can trigger insomnia. Physical conditions. Conditions
that cause you to awaken at night, such as sleep apnea, gastrointestinal refl ux disease (GERD), chronic obstructive pulmonary disease (COPD), chronic pain, and frequent urination, can cause insomnia. Stimulants and depressants.
Recreational drugs, nicotine, caff eine, and alcohol can disrupt sleep. Medicines. Numerous drugs
— including beta-blockers, antidepressants, decongestants, nicotine replacements, and steroids — can make it diffi cult to fall asleep and stay asleep.
WHAT TO DO Review your meds. Many commonly prescribed drugs can cause insomnia. In addition, over-the-counter (OTC) drugs may contain caff eine and other sleep-compromising stimulants, such as ephedrine and pseudoephedrine. Set a nightly schedule. Establish
a routine that includes relaxing activities an hour before bedtime —
and stick to it. Try melatonin. The hormone
melatonin, which is produced by the pineal gland, tells the brain when it is time to sleep. Levels drop as we age, and studies show that melatonin supplements can improve sleep quality. Experts typically recommend starting with 1 mg before bedtime and increasing to up to 10 mg if needed. Take magnesium. Magnesium
relaxes muscles and makes it easier to fall asleep. Ditch electronics in the evening.
Cellphones, tablets, and computers emit blue light that reduces the production of sleep-inducing melatonin. Avoid stimulants. Avoid caff eine, nicotine, and alcohol. While alcohol, a depressant with some stimulant eff ects, may help you doze off , it may cause you to wake up in the middle of the night. Try CBD. Studies have found that
CBD, or cannabidiol, which is derived from hemp, helps combat insomnia.
WHEN ALL ELSE FAILS If insomnia is aff ecting your quality of life, consult your primary health provider. You may be advised to consider cognitive behavioral therapy (CBT), which research has shown works as well as prescription medicine for about 75% of insomnia suff erers. Your doctor may also recommend trying a prescription medication, such as a sedative or hypnotic, which can successfully treat insomnia.
SOURCES: Penn State; Mayo Clinic; WebMD;
healthline.com; Medical News Today; National Institutes of Health; Cleveland Clinic
Insomnia Linked to Long-Term Health Problems R 86 NEWSMAX MAXLIFE | APRIL 2025
esearchers at Penn State gathered data on approximately 3,700 adults for over 10 years and identified four sleeping patterns: good sleepers; weekend
catch-up sleepers who are characterized by short sleep duration during the week but longer sleep times on the weekend; insomnia sleepers, who are characterized by clinical symptoms of insomnia; and nappers, who usually sleep well but have frequent daytime naps. They found that being an insomnia sleeper significantly increased the risk of chronic health problems, including cardiovascular disease, diabetes, and depression.
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