ANCSLEEP BLOG

Types of Insomnia

If you have ever experienced the torment of insomnia or are currently battling with it, then you understand the frustration and the toll it can take on your ability to lead a normal, happy life. In simple terms, it can make life unbearably miserable. It can transform you into a different version of yourself, affecting your behavior and making you less productive in all aspects of life. It even diminishes your lifespan and reduces the overall quality of life. So, it is without a doubt worth taking proactive measures to avoid it.

However, the issue of insomnia is far from simple. It becomes even more complicated when you consider the fact that there are different types of insomnia.

• Primary insomnia - insomnia that is a direct result of another underlying cause.
• Secondary insomnia - insomnia that occurs without a clear, identifiable issue.

Furthermore, insomnia can manifest in two ways, causing different degrees of suffering:

• Acute insomnia - a short-term condition that lasts for a month or less.
• Chronic insomnia - a long-term condition that occurs at least three times per week for a month or more.

In total, there are four distinct ways in which one can experience insomnia:

• Secondary/acute insomnia - temporary insomnia triggered by a known problem, such as a temporary illness or stress.
• Primary/acute insomnia - temporary insomnia with no discernible reason.
• Secondary/chronic insomnia - chronic insomnia caused by a usually persistent issue like pain or a long-term illness.
• Primary/chronic insomnia - chronic insomnia without any identifiable cause.

Now, let's delve into the various strategies and techniques we can employ to avoid insomnia by addressing its common root causes.

What is Restless Leg Syndrome?

Restless leg syndrome (RLS) is a sleeping disorder characterized by uncomfortable feelings in your legs at night, and sometimes other extremities as well. RLS causes enough discomfort to interfere with sleep, leading to sleep deprivation, hence why it is considered a sleep disorder. It can be a potentially serious condition if the severity is bad enough, so if these symptoms are similar to what you've been experiencing, then please continue reading to learn the next steps. .

RLS is caused by your nervous system. The experience of RLS is similar across the affected population in that there is chronic discomfort in the legs at night. This discomfort can also occur in other extremities. It can be mild, uncomfortable, and even intolerable.

RLS is not always consistent, which can make it difficult to diagnose. You are probably familiar with the scenarios people tend to joke about: you have chronic pain and as soon as you go to the doctor the pain goes away; your car is making a funny noise and as soon as you take it to the mechanic the noise disappears. RLS is similar because it comes and goes over a period of time or could be chronic and experienced all the time.

Many people just tolerate the symptoms but this doesn’t have to be the case. This condition does have a name and can be addressed with the help of a doctor or sleep specialist.

What is Sleep Paralysis?

Sleep paralysis is scary, no doubt about it. It’s the feeling of being conscious, but unable to move. It occurs right before you fall asleep, or right after you wake up – namely, in the transition to or from sleep. It can last a few seconds, or it can last up to a couple of minutes (or more!).

During an episode of sleep paralysis:

• You will be partially or totally unable to move
• May be unable to speak

Simply put, it arises as a result of your body not smoothly transitioning between stages of wakefulness and sleep. Continue reading to learn more about what sleep paralysis is and how to manage it.

What is Obstructive Sleep Apnea?

Obstructive sleep apnea (OSA) is a disruptive and potentially dangerous sleep disorder that interrupts your breathing multiple times throughout the night, typically for around 20 seconds at a time. These interruptions, known as apnea events, force your body to wake up and start breathing again, preventing you from achieving restful sleep and leading to significant sleep deprivation. The consequences of OSA can be profound and have a negative impact on your overall well-being. While some individuals may be at a higher risk for developing OSA, it's important to assess whether you could be susceptible to this condition.

Apnea events can occur as frequently as 40 times per night for those with mild sleep apnea, and over 240 times per night for individuals with severe sleep apnea. Interestingly, you won't have any recollection of these events in the morning. Regardless of whether you experience 50 or 150 instances of interrupted breathing during the night, the end result is chronic sleep deprivation.

The point is that the consequences are largely the same, the difference may only be the severity of the symptoms and rapidity of damages done.

While there are many potential consequences, they are all related to causing:

• A shortened lifespan
• A lower quality life
• Medical complications

There are various factors that will put you at risk for developing OSA, including:

• Medical and biological risk factors
• Physical risk factors
• Lifestyle risk factors

Let’s look at these risk factors in more detail.

What is Sleep Deprivation?

Sleep deprivation is the harsh reality of being deprived of the restorative power of sleep. Chronic sleep deprivation is a prolonged state of not getting enough sleep, lasting for at least a month or more. In contrast, acute sleep deprivation is short-lived and often has a specific cause. Chronic sleep deprivation not only makes life miserable for the individual experiencing it but also has negative consequences for those around them.

Chronic Snoring and Obstructive Sleep Apnea (OSA)

Chronic, “socially unacceptable” snoring could just be something that is the cause of jokes in your family. It could also be sign that you have obstructive sleep apnea, a serious sleep disorder and medical condition. Loud, chronic snoring is one of the primary symptoms of OSA, and is often one of the first signs that there is something wrong.

Chronic sleep deprivation is a serious condition that occurs when a person consistently lacks sufficient sleep over a prolonged period. It can have detrimental effects on both physical and mental health, as well as overall performance in various aspects of life. The causes of sleep deprivation can vary, but the result is the same – a persistent lack of sleep that can lead to serious consequences. It is crucial to identify and address chronic sleep deprivation to ensure optimal well-being and functioning. Are you getting enough sleep?

Unlike acute sleep deprivation, which typically lasts for a short period, chronic sleep deprivation can persist for weeks, months, or even years. While acute sleep deprivation often has a known cause, chronic sleep deprivation may or may not have an identifiable reason. However, it commonly involves consistently getting less sleep than necessary on most days, leading to a cycle of inadequate sleep followed by periods of excessive sleep and exhaustion.

For adults, it is recommended to have around 7-9 hours of sleep per day. Research has consistently shown that getting less than 7 hours of sleep per day, including naps, can have negative effects on almost everyone's well-being.

The severity of chronic sleep deprivation can vary from moderate to severe, depending on the extent of sleep deficit. To learn more about the symptoms associated with chronic sleep deprivation, continue reading.

What is Chronic Sleep Deprivation

Chronic sleep deprivation is frustrating, and even debilitating. It involves long periods - weeks or months - of less than adequate sleep. Chronic sleep deprivation can take a toll on one’s body, mind, and life. If you have been living with chronic sleep deprivation, then this may sound familiar. The important questions are, what are the consequences of untreated sleep deprivation, and what can you do about it?

You should be getting at least 7 hours of sleep per day, and overcoming sleep deprivation means finding ways to get that amount of sleep. Overcoming chronic sleep deprivation may involve making small or radical changes to your life – it all depends on why you are chronically sleep deprived. An extremely important step in trying to get back to healthy sleeping is identifying what the root cause or causes of your sleep deprivation are. Common causes are:

• A sleeping disorder such as insomnia, obstructive sleep apnea, parasomnia, etc.
• Medical conditions
• Medications
• Disease
• Chronic pain
• Chronic stress
• Lifestyles choices
• Work hours (i.e., shift work)
• Natural, biological changes (we sleep differently as we get older)
• In Alaska, the extreme dark/light can also be a major factor

Identifying the cause of your chronic sleep deprivation is an important step, but it’s not the first step. First you need to recognize that you are suffering from chronic sleep deprivation. There are a variety of symptoms and consequences that may assist you in this task.

Let’s look at the various life-consequences and symptoms of chronic sleep deprivation in terms of:

• Medical consequences
• Cognitive consequences
• Emotional and psychological consequences
• Performance consequences
• Social consequences
• Sexual consequences (yes, sleep can greatly affect your sex life!)

Why Good Sleep is Important for Losing/Maintaining Weight

If you're looking to shed some pounds or make weight management more effortless, prioritize finding a comfortable bed and indulging in quality sleep. Aim for a minimum of 7 hours per night, but 8 or 9 would be even better. A rejuvenating night's rest can have a profound impact on your weight loss journey, including:

- Regulating your appetite

- Increasing the frequency and intensity of your workouts

- Encouraging healthier choices

- Helping you maintain optimal stress and insulin levels, which are crucial for weight management

Lack of sleep can hinder your ability to effectively manage or lose weight in various detrimental ways. So, let's explore why good sleep is a game-changer for weight control.

Are You Sleeping Enough?

Have you been getting enough sleep lately? If you're like most people, the answer is probably no. It's important to aim for about 7 hours or more of sleep each day, depending on your individual needs. But why are so many of us falling short? Let's explore some potential reasons for our sleep deprivation. Identifying the cause or causes is the first step towards achieving healthier sleep patterns.