Insomnia and Poor Sleep: How to Distinguish and Treat Them

A good night’s snooze is vital for mental clarity, overall health, and emotional wellness. But sleep disorders are a very common occurrence, leaving lots of people exhausted and lazy throughout the next day. There are several common sleep disorders, of which two are insomnia and poor sleep.

Although the two disorders are often used interchangeably, they differ a great deal when it comes to their symptoms, causes, and treatment options. While these conditions can have a significant impact on the quality of your life, as can problem gambling on a platform like Spin City casino, you need to understand their differences and know what to do to treat them effectively.

What Is Insomnia?

Insomnia is the inability to get proper sleep when you have the chance. People with this disorder often don’t feel refreshed, which causes them to feel tired, irritable, and unable to concentrate. Insomnia exists in two forms: acute and chronic. Acute insomnia can last for several days to weeks, while chronic insomnia occurs at least thrice a week for at least three months.

• Acute insomnia: This often occurs due to stress, changes in sleep settings, or significant life events. It usually goes away by itself as the distressing situation eases.
• Chronic insomnia: This is a long-term condition that typically requires medical treatment. It can be caused by physical health problems, mental health issues, and chronic stress.

But what can cause insomnia? Let’s see:

• Health disorders: Physical health problems like asthma, GERD, or chronic pain can make it difficult to fall or stay asleep.
• Psychological factors: anxiety, stress, and depression are some of the main causes of insomnia. Many people with insomnia have worries or racing thoughts that don’t allow them to fall asleep.
• Medications: Some medications, such as those for depression, asthma, and hypertension, can cause insomnia.

How can you detect insomnia? Below are its symptoms: 

• Difficulty falling asleep;
• Early morning awakenings;
• Difficulty getting back to sleep upon waking up;
• Anxiety;
• Irritability;
• Depression;
• Difficulty concentrating;
• Daytime tiredness and fatigue.

What Is Poor Sleep?

This sleep disorder refers to subpar sleep quality. It can be due to external factors like an uncomfortable environment, lifestyle habits like drinking alcohol or caffeine before bedtime, or stress. Poor sleep is easier to manage than insomnia if you resolve the lifestyle factors causing it. It doesn’t necessarily include a long-term inability to nod off.

Poor sleep causes:

• Anxiety or stress;
• Poor environment (such as too much noise or light);
• Irregular exercise patterns;
• Erratic sleep schedule;
• Dietary choices (like heavy meals, alcohol, or caffeine before bedtime).

Poor sleep symptoms:

• Feeling fatigued or groggy upon waking up;
• Irritability or mood swings;
• Frequently waking up in the middle of the night and going back to sleep;
• Trouble focusing throughout the next day;
• Physical discomfort, such as body aches, thanks to restless sleep.

The Differences Between Insomnia and Poor Sleep

While insomnia and poor sleep have some similar symptoms, understanding the main differences may help you identify the condition you’re suffering from:

Insomnia	Poor Sleep
Difficulty falling asleep consistently	Can easily fall asleep but wakes up groggy or tired
Frequently waking up, trouble returning to sleep	Wakes up occasionally, generally goes back to sleep easily
Persistent, occurs at least thrice a week for at least three months	Intermittent, depending on environment or lifestyle
Often caused by physical or mental health issues	Often caused by environmental, lifestyle, or dietary factors
Severe, impacting daily living	Less severe, impacting energy levels and focus

How to Manage Insomnia and Poor Sleep

Managing insomnia and poor sleep involves a mix of lifestyle changes, behavioural therapies, environmental adjustments, and sometimes medication. Here are useful tips for managing both sleep disorders:

• Insomnia:

• • • Practice sleep hygiene: Create habits that enhance consistent and uninterrupted sleep, such as limiting screen time before bed, limiting daytime naps, etc.
    • Reduce anxiety and stress: Managing anxiety and stress with meditation, yoga, breathing exercises, mindfulness, or therapy can ease insomnia resulting from psychological factors.
    • Cognitive behavioural therapy: This treatment is highly effective because it focuses on altering behaviours and thoughts that hinder sleep.
    • Avoid stimulants: Avoiding stimulants like nicotine, caffeine, and some medications in the evening may help alleviate sleep disruptions.
    • Take medication: Doctors can prescribe sleep aids in some cases. Always consult a doctor before taking medication.

• Poor sleep:

• Optimize sleep environment: Make sure your environment is dark, cool, and quiet.
• Set sleep routine: Establishing a bedtime routine helps your body know when to rest.
• Avoid heavy meals and alcohol before bedtime: Opt for a small yoghurt serving or a light snack such as a banana instead.
• Curb caffeine intake: Try to have caffeine in the early afternoon or morning to avoid restless nights.
• Regular exercise: Regular workouts can enhance sleep quality if done a few hours before bedtime.
• Limit screen time: Avoiding screens or using blue light filters on your devices before bedtime can enhance sleep quality.

Knowing the difference between insomnia and poor sleep is essential for finding the right treatment. Insomnia and poor sleep are disorders that typically require specific adjustments in lifestyle, sleep hygiene and environment and diet. Once you understand the causes and symptoms of both conditions, you can take deliberate steps to achieve restful, refreshing sleep. This can help improve your overall health and wellness. 

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