Onset Insomnia: Causes, Symptoms & Management
Onset insomnia is a type of sleep disorder that causes difficulty falling asleep. It can leave you feeling unrested and exhausted throughout the day and can even lead to long-term health issues.
In this article, we'll take a closer look at what onset insomnia is, its symptoms, causes, and management strategies so that you can start sleeping more soundly as soon as possible.
We'll also explore some tips on how to get better sleep—but first, let's break down the basics of onset insomnia.
What Is Onset Insomnia?
Onset insomnia is a sleeping disorder where it's difficult to fall asleep when you go to bed. If left unmanaged, this type of insomnia can have serious consequences on your physical and mental health, leading to fatigue, lack of energy, mood swings, and trouble concentrating.
The main symptom of onset insomnia is difficulty falling asleep or not being able to sleep for more than 15-20 minutes at a time. This can often lead to waking up in the middle of the night and feeling wide awake. Other symptoms may include:
Trouble concentrating during the day due to lack of sleep
Feeling anxious or depressed
Unrefreshing sleep due to frequent awakenings
Feeling tired during the day despite trying your best to maintain a regular bedtime routine
Waking up feeling exhausted with difficulty staying alert throughout the day
Identifying the cause of your onset of insomnia is essential for successful management. In many cases, stress and anxiety are the main factors causing difficulty sleeping. It's important to identify triggers that cause you to stress and work on managing them through different techniques including relaxation techniques and cognitive behavioral therapy (CBT). Other causes could be related to poor sleep hygiene or medical conditions such as chronic pain. Consulting a doctor can help you identify underlying physical issues that may be causing your sleeplessness.
Symptoms of Onset Insomnia
Onset insomnia is a specific type of insomnia, where you have difficulty falling asleep when you first rest in bed. But there are other symptoms to be aware of—and if you're experiencing any of them, it's a good idea to get checked out by a medical professional.
Here are some common symptoms of onset insomnia:
Difficulty falling asleep when in bed
Waking during the night and having trouble resuming sleep
Early morning awakening with an inability to fall back asleep
Unrefreshing sleep
Tiredness and low energy during the day
Anxiety or irritability about getting enough rest
Poor concentration and difficulty with learning new tasks
If your difficulty falling asleep and daytime fatigue persists, you must talk with your doctor so they can help identify the underlying issues causing your sleep disorder.
Common Causes of Onset Insomnia
Onset insomnia can be caused by a variety of factors, but three of the most common ones are stress, lifestyle changes, and physical health. Let's break these down so you can understand them better.
Stress & Anxiety
Stress and anxiety are two of the main causes of the onset of insomnia. When you're stressed or anxious over something, it can start to affect your sleeping patterns—especially if you're having trouble finding ways to manage your emotions effectively. Not healthily managing your stress can lead to problems with getting to sleep and staying asleep comfortably.
Lifestyle Changes
Your lifestyle changes can also contribute to the onset of insomnia—especially if they disrupt your body's natural circadian rhythm (the body's 24-hour clock that helps regulate sleep). Things like jet lag, night shift work or even napping too much during the day can all mess with your biorhythms and make it more difficult for you to get a good night's sleep at night.
Physical Health Problems
Your physical health can play a role in the onset of insomnia as well. If you have an uncomfortable condition like back pain or acid reflux, for example, it might make it more difficult for you to relax enough to fall asleep. This is why getting enough exercise and stretching before bedtime is important—it helps take your mind off of any pain or discomfort so that you can focus on getting some quality shut-eye!
Therapy & Other Treatments for Onset Insomnia
If you're dealing with onset insomnia, therapy or lifestyle changes can be beneficial. It's important to start by talking to your doctor or a specialist to help you identify the cause of your insomnia and then create a plan to manage it. Some of the options that may be recommended include:
Cognitive Behavioral Therapy (CBT)
This type of talk therapy helps address any negative behaviors and beliefs that are causing anxiety about sleeping, helping you relax and drift off more easily.
Relaxation Techniques
Relaxation techniques like guided imagery and progressive muscle relaxation are designed to help your body relax and calm your mind. This could make it easier for you to fall asleep at night and stay asleep for longer.
Lifestyle Changes
If stress is contributing to your onset of insomnia, developing better stress management strategies can help. Regular exercise, getting proper nutrition, and setting regular times for going to bed can also help improve your sleep quality and duration.
Self-Managed Strategies to Manage Onset Insomnia
There are a few things you can do to manage the onset of insomnia all on your own! From changing your sleep environment to addressing cognitive biases and behaviors to exercising regularly, you're sure to find something that will work for you.
Sleep Environment
Improving the environment in which you’re sleeping can make a huge difference when it comes to managing onset insomnia. This includes things like reducing noise, light, and temperature in the bedroom, blocking out any light from digital devices, and setting aside at least 30 minutes of quiet time before bed.
Cognitive Behaviors and Biases
It’s also important to address any cognitive biases or behaviors that could be contributing to your onset of insomnia. This could mean avoiding stimulating activities like playing video games before bed or limiting your use of social media right before bedtime. You should also refrain from watching television in bed or eating too close to bedtime, as both can disrupt the body’s natural circadian rhythm which is essential for good sleep.
Exercise Regularly
Lastly, making sure that you’re getting regular exercise can help to reduce stress and improve the quality of your sleep. Aim for at least 30 minutes of exercise per day – even just a brisk walk will do! That said, avoid exercising too close to bedtime as this could make it harder for you to sleep afterward.
When to Seek Professional Help for Onset Insomnia
Do you think you have onset insomnia and need professional help? It's important to know when it's time to get an evaluation and possible treatment for an onset insomnia disorder. Here are a few signs that it may be time to talk to your doctor:
Problems Sleeping for Longer Than a Month
If you've been having difficulty sleeping for longer than four weeks, your doctor may suggest a medical or mental health evaluation of your condition. This is especially true if it's affecting your daily life and activities.
Not Feeling Refreshed After Sleep
If you are not feeling more alert or refreshed in the morning after a night of sleep - this could be a sign that there is something wrong. Your doctor can also help you figure out what's going on if you're not feeling rested after 8 hours of sleep—it could be an onset insomnia disorder.
Waking Up In the Middle of the Night
If this happens to you regularly, it can be disruptive to sleep cycles and cause daytime fatigue. One way to treat this is by getting an evaluation from your doctor so they can assess whether the onset of insomnia may be causing the problem.
Other signs that indicate it’s time to seek professional help include difficulty falling asleep at night, frequent nightmares or disruptions during sleep, feeling excessively sleepy during the day, or having difficulty concentrating or focusing on tasks. If any of these sound familiar, consider talking to your doctor about possible onset insomnia disorder and treatments.
Conclusion
Remember, if you’re struggling with onset insomnia, the first step is to talk to your healthcare provider. They can help diagnose your condition and work with you to create a management plan that’s tailored to your unique needs. Everyone’s insomnia is different, so it’s important to understand how your individual symptoms manifest so that you can get the support and treatment necessary for healthy sleep.
Onset insomnia often goes undiagnosed because people can become used to their insomnia and don’t recognize it as something that needs to be treated. By educating yourself on the causes, symptoms, and management strategies for onset insomnia, you can learn how to better recognize the warning signs and take steps to ensure you get the restful sleep you deserve.