What is Chronic Insomnia? Is It Dangerous?

Insomnia and sleep disorders are common health issues across various ages but are often overlooked. Nowadays, many people suffer from chronic insomnia, which disrupts daily activities and negatively affects health and longevity. So, what is chronic insomnia, and is this condition dangerous?

1. What is Chronic Insomnia?

You have insomnia when you find it difficult to fall asleep easily or have trouble maintaining sleep. Everyone experiences difficulty sleeping at some point. However, if this occurs at least three times a week for more than 3 months, you may have chronic insomnia.

Insomnia is a very common problem and tends to worsen as people age. However, many teenagers also frequently report not getting enough sleep. The causes of insomnia are due to various factors, falling into two main overlapping categories: lifestyle/professional (e.g., shift work, long working hours, time zone differences, irregular sleep schedule) and sleep disorders (e.g., insomnia, sleep apnea, RLS, narcolepsy, and circadian rhythm disorders).

2. Is Chronic Insomnia Dangerous?

When you suffer from chronic or persistent insomnia, it can have severe impacts on your health, including:

2.1 Fatigue

This is different from feeling tired or low on energy. Fatigue means you are so exhausted that it affects your work or home life, and you might even struggle to get through the day. This is one of the most common effects of chronic insomnia. It may sometimes be accompanied by headaches, dizziness, or muscle pain or weakness.

2.2 Mood changes

One or two nights of poor sleep might make you irritable and uncomfortable. But prolonged insomnia can lead to more extreme emotional responses, making you more prone to anger or sadness. Over time, chronic insomnia can lead to mood disorders such as depression or anxiety. A large study found that people with insomnia are five times more likely to suffer from depression compared to those without sleep issues.

2.3 Frequent stress

According to the American Psychological Association, adults who sleep less than 8 hours each night are more likely to exhibit signs of stress and be more irritable compared to those who sleep longer. They often feel overwhelmed or impatient. Stress levels tend to increase with each year of persistent insomnia.

2.4 Brain fog syndrome

If you don’t sleep well for one or two nights, brain fog (fatigue, poor concentration, impaired memory) can become more severe over time. You may find it hard to remember things, concentrate, and make sound decisions if you suffer from sleep disorders like chronic insomnia. Research has shown that you might make poor judgments and engage in risky behaviors within just a week of sleeping only 5 hours a night.

2.5 Weight gain

Weight gain is more likely if you sleep less than 7 hours each night. This may be due to insomnia affecting the hormones that control hunger and satiety. Long-term sleep deprivation can increase your risk of obesity and related health issues such as diabetes, high blood pressure, and heart disease.

2.6 Reduced libido

The production of hormones that control sexual desire, such as testosterone, can be affected by chronic insomnia. Men produce testosterone during sleep. Insomnia can mean lower testosterone production. Studies have found that insomnia can significantly reduce testosterone levels in the morning.

2.7 Weakened immune system

While you sleep, your body releases proteins that help protect you from illness and inflammation. Chronic insomnia can impact your immune system, reducing antibodies and cells that help fight infections and weakening the body’s protective processes. Studies show that people who don’t get enough sleep are more likely to get sick if they are exposed to viruses like colds or the flu.

2.8 Diabetes

Your blood sugar levels can be affected by persistent insomnia, increasing your risk of developing diabetes. In one study, adults who slept 5 hours a night or less were 2.5 times more likely to develop diabetes compared to those who slept 7-8 hours.

2.9 Cardiovascular disease

Chronic insomnia can also be problematic for your heart. In one study, just one night of very little sleep resulted in higher blood pressure in healthy adult men. If this happens frequently over time, high blood pressure can damage your arteries and cause your heart to work harder to pump blood throughout your body. This increases the risk of heart attack or heart failure.

2.10 Higher accident risk

The likelihood of experiencing various types of accidents increases with chronic insomnia. This is mainly due to issues with fatigue and concentration that insomnia can cause. In a study involving over 900 truck drivers, those with insomnia were twice as likely to have an accident compared to others.

Source: https://www.webmd.com/sleep-disorders/ss/slideshow-chronic-insomnia-health-impacts

3. What Should You Do to Improve Chronic Insomnia?

Chronic insomnia can negatively impact your health, mental well-being, and the quality of your work and study. If you are suffering from chronic insomnia, it’s important to seek medical advice and find timely treatment solutions. Actively changing your lifestyle and taking care of your health early can help you achieve better sleep, a healthier body, a happier life, and increased longevity. Here are some ways to improve chronic insomnia that you might find helpful:

3.1 Practice Healthy Sleep Habits

Try to go to bed and wake up at the same time each day, relax your body and mind before bedtime, and limit caffeine and stimulants. It’s also important to avoid excessive napping during the day to make it easier to fall asleep at night.

3.2 Change Your Lifestyle

A healthy lifestyle and diet can improve your sleep. However, you need to be persistent as these changes take time to show results.

• Exercise Regularly: When you don’t get enough sleep, you might find it hard to exercise the next day. However, regular exercise can help you fall asleep faster, reduce the time you spend lying awake in bed, keep you alert during the day, and sometimes reduce the need for sleep medications. Try to incorporate brisk walking into your daily routine. Schedule exercise for a time when you are usually more awake, but avoid exercising too close to bedtime as it may make you more alert.
• Try Yoga, Meditation, or Tai Chi: Limited research suggests that these Eastern practices may help improve sleep. In a review of several studies, 4 to 24 weeks of practicing these methods helped reduce insomnia severity and improved sleep quality. Explore these techniques and see if any of them work for you.
• Get Morning Sunlight: Try to spend time walking briskly in the morning after sunrise, or have breakfast by a sunny window. Exposure to natural sunlight in the morning can help you fall asleep earlier, fall asleep faster, and sleep more soundly.
• Eat a Healthy Diet: Foods that you know are healthy can help you fall asleep sooner, sleep more soundly, and improve sleep quality. Eat a variety of fruits and vegetables, lean proteins, and complex carbohydrates (such as brown rice instead of white rice). Avoid excessive salt, sugar, and junk food. If you want to follow a specific diet, both the Mediterranean diet and the DASH diet have been shown to positively affect sleep.
• Avoid Smoking and Alcohol: Like caffeine, nicotine is a stimulant. Research shows that smokers may take longer to fall asleep and experience more disrupted sleep than non-smokers. Although alcohol may make you feel drowsy, it does not lead to quality sleep. While you might fall asleep quickly after drinking alcohol, you may not achieve deep sleep that leaves you refreshed the next day. When you don’t get deep sleep, you are more likely to wake up multiple times during the night.

3.3 Try Supplements

Research shows that melatonin and valerian root may help improve sleep in certain cases. Melatonin can help reset your body’s natural sleep-wake cycle (circadian rhythm) if it is the root cause of the problem. Valerian root may help you fall asleep faster if the main issue is falling asleep rather than maintaining sleep. Consult with your doctor about the appropriate dosage and which supplements are safe to use with any other medications you may be taking.

3.4 See a Doctor

It is essential to see a doctor if you have persistent insomnia to identify the underlying cause and apply appropriate treatments. If you continue to experience chronic insomnia despite trying lifestyle changes and practicing good sleep habits, a doctor can offer other treatment options such as cognitive behavioral therapy or medication for insomnia.

In summary, chronic insomnia is a common condition today that significantly impacts health, mental well-being, and the quality of life and work. Therefore, actively changing your lifestyle and taking care of your health early to improve and prevent persistent insomnia is crucial for a healthier and longer life.

References: .ncbi.nlm.nih.gov, webmd.com