5 Fool-Proof Tips to Get Your Anxiety in Check Before Bed

From cnet.com

Laying awake at night from anxiety? These five tips may be able to help

Sleep disturbances are relatively common among those who have anxiety disorders. When feeling anxious, our autonomic nervous system releases the primary stress hormone cortisol to mediate things. It's a great plan, but cortisol actually keeps us awake. 

Anxiety and insomnia can form a vicious cycle of sleepless nights. Anxiety can keep you up, and insufficient sleep can amplify anxiety symptoms. Some days it's a catch-22 that you can't seem to shake. Try using these five tips to manage your anxiety at night, so it doesn't keep you up at night. 

1. Ritualize your nighttime routine

Not only does a routine help you relax enough to fall asleep, but it also helps combat stress and reduces symptoms of anxiety. Your night-time routine will help keep you focused on relaxation and sleep. Everyone's routine is going to look different. Maybe yours includes light yoga or an hour of journaling to reflect on your day. Whatever it is, it's important to stick to your nightly routine when you find it -- do it at the same time and in the same order each night. Completing tasks in your nightly routine will signal to your brain that it's time to start winding down for sleep.

Another mini tip within this tip: Don't lay in bed awake. If you climb into bed and find that you're not falling asleep, don't stay in bed. Instead, get up and do something relaxing, like read a book or take a bubble bath. The last thing you want to do is associate your bed with scrolling through social media or watching TV.

2. Watch what you drink

I know this one can be a bit of a bummer, but what you eat and drink can affect your anxiety and how you sleep. Caffeine relates to anxiety and sleep in two ways. First, too much caffeine can exacerbate feelings of anxiety. The second is the obvious one; caffeine keeps you awake. As a rule, you should avoid drinking caffeine for six hours before you go to bed. 

Alcohol can also affect your anxiety symptoms and sleep by throwing off your circadian rhythm. Even if you find it easier to fall asleep after a few cocktails, many people wake up a few hours later when their body metabolizes the alcohol. Avoid drinking alcohol at least four hours before you go to sleep.

3. Try a meditation app

Meditation apps are a quick and easy way to help yourself relax and fall asleep. Research shows that meditation can reduce stress and anxiety levels. It also reduces your blood pressure and heart rate. With the best meditation apps, you choose from guided meditations, deep breathing exercises or calming stories. There are a ton of options out there. Top meditation apps even have guided segments from celebrities like Harry Styles or Idris Elba.

Katelin Kinney/Getty Images

4. Sleep with a weighted blanket

Weighted blankets have been found to be an effective way to help calm anxiety and help you fall asleep, thanks to what's called deep-pressure stimulation. A 2020 study found that people who use a weighted blanket have lower rates of insomnia and anxiety. Using a weighted blanket isn't the only thing you should do, but it is an easy way to integrate comfort into your nightly routine. You can choose from the hundreds of options on the market or even make your own weighted blanket. 

5. Don't ignore your anxiety

All the tips in the world won't help you sleep easier with anxiety if you don't acknowledge you're feeling anxious. Whatever you're feeling -- stressed, scared or worried -- accept it so you can address it. 

It's a good idea to try to incorporate stress-relieving activities into your daily routine to help keep things from building up at night. Try a daily walk or other exercises to reduce anxiety. There's no set time frame for when you'll start falling asleep faster -- it likely won't be instantaneous. However, if you find that your anxiety is continually getting the best of your sleep, it may be time to talk to someone.  

The sleep advice doesn't end here. Also see the 7 natural sleep aids for insomnia, which foods to eat to make you tired and why you should prioritize your sleep needs. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

https://www.cnet.com/health/sleep/is-anxiety-ruining-your-sleep-5-tips-to-relieve-anxiety-before-bed/

Restless legs syndrome: home care tips

From silversurfers.com

Some people have the symptoms of restless legs syndrome occasionally, while others have them every day and the symptoms can vary from mild to severe

People of all ages can develop restless legs syndrome, although women are twice as likely to be affected as men, and the most severe symptoms are mainly found in older adults.

Symptoms, which tend to be worse when inactive, relaxing, or lying down, include tingling, itching, prickling or crawling sensations in the feet, calves and thighs and create an overwhelming urge to move the legs. These symptoms usually strike at night and so invariably disrupt sleep.

In the majority of cases, there’s no obvious cause of restless legs syndrome although some neurologists (specialists in treating conditions that affect the nervous system) believe the symptoms of restless legs syndrome may have something to do with how the body handles the chemical dopamine. Restless leg syndrome is also known to run in families.

Restless Legs Syndrome: tips that may help

Mild cases of restless leg syndrome may be helped by making a few lifestyle changes.

• Stress and anxiety – stress reduction techniques like deep breathing or yoga may help.
• Exercise – gentle regular exercise during the day can help ease restlessness at night but avoid any rigorous exercise in the hour before you go to bed as this could have opposite effect in some people.
• Sleeping – following a regular bedtime ritual and sleeping regular hours can help.
• Nicotine – if you smoke then quitting should help.
• Alcohol and Caffeine – avoiding alcohol and caffeine late at night can also help with a good night’s sleep. Try cutting out coffee, tea, colas, sports drinks, and even chocolate to see if your symptoms improve or worsen.
• Massage and hot baths: Using massage and hot baths to stimulate the legs may also help.
• Medicines – certain medicines can make restless legs syndrome worse. In particular, antihistamines, anti-nausea drugs and certain antidepressants. Consult your doctor if you think your restless legs symptoms worsen after taking new medication.
• Sleep diary – keeping a diary can be a useful tool to pinpoint your personal triggers and gauge the severity of your symptoms

Restless legs symptoms are also seen in some people with kidney failure and diabetes. Treating these conditions will often calm the restless legs.

Always tell your doctor if your symptoms get noticeably worse.

The charity Restless Legs Syndrome UK provides information and support for people affected by restless legs syndrome.

https://www.silversurfers.com/health/restless-legs-syndrome-home-care-tips/

Is your BEDROOM to blame for your crippling insomnia?

From the-sun.com

STRUGGLING to get to sleep? Or, do you spend all night tossing and turning, watching the hours tick by as you become increasingly frustrated at your fast-approaching alarm?

While sleep-friendly foods and a screen ban pre-bed can help, there are some other environmental factors which can play a part in your restlessness. 

In fact, from the mess surrounding your bed to the streetlights glaring through your window, your surroundings could be wrecking your sleep.

TEMPUR sleep specialist, Thomas Høegh Reisenhus, delves deep into some major sleep saboteurs…

Is your room too messy?

Are you a clutter king or queen?

“Preparing for bed by entering a messy and cluttered bedroom is far from relaxing, so by dedicating a little extra time to keeping your bedroom tidy, organised and clutter free, you’ll likely find that you feel less stressed and distracted come bedtime,” says Thomas.

In fact, a study by New York’s St Lawrence University found that those who had a tendency to hoard items, creating mess in the bedroom, actually took longer to fall asleep than those who kept their room neat and tidy.

“In order to ensure your bedroom is a sleep sanctuary, it’s always helpful to clear it of the unnecessary clutter to help to reduce mental and physical stressors – but don’t feel you have to throw everything away, simply investing in some storage baskets or moving into another room is fine,” adds Thomas.

Has your bedroom become multi-purpose?

Computers on tables, eating in bed and folders of work documents and life admin; all things that should be kept firmly away from the bedroom.

“Your bedroom is your sanctuary, and therefore should be a space that both mind and body only associate with sleep and sex,” says Thomas.

“For example, if you’re using your bedroom as a home office your brain will start to associate your room as a workplace along with all the emotions and stressors that come with a full work day, as opposed to the relaxing sleep-promoting haven it should be. 

“In an ideal world, emailing, watching TV, eating and scrolling social media would all be banned from the bedroom.”

Try to keep your bedroom as somewhere you only really venture to in the evening, or when you need a nap and avoid using it as a dining room/office/workspace.

Are street lights polluting your bedroom?

“The ideal environment for sleep is dark, cool and quiet, so in essence, your bedroom should mimic a cave,” says Thomas.

“While total darkness isn’t necessary for sleep, our bodies release melatonin in response to darkness, relaxing our muscles and helping us to drift off – which is why so many of us struggle to get out of bed early in the darker, winter months.”

If there’s light sneaking into your bedroom, it could make you feel more awake, so black out blinds or an eye mask can be helpful. 

Even lit clock faces and digital radios can disrupt sleep so cover them up if you find you’re sensitive to their light.

Thomas adds: “Instead of relying on overhead lighting, which may trick your body into thinking it’s daytime, opt for lamps, which are much softer and will create a more calming atmosphere in which to wind down before bed.”

Do you keep tech nearby?

“Scale back on tech in the bedroom too – just the sight of your laptop or phone, even if they’re switched off, can increase stress levels,” reveals Thomas. 

“Plus, you’ll be less tempted to check work emails or social media if it means moving to another room.”

Aim to pack technology away or keep it out of the bedroom full stop. 

If you charge items next to your bed at night, turn them over to stop the light from disrupting your sleep, and try to flick them onto sleep mode so no notifications can creep through in the night and wake you up!

Is your room a furnace?

Room temperature is another important consideration.

“The temperature of your bedroom can make a significant difference to your quality of sleep,” says Thomas.

“The body’s internal temperature drops a few degrees during sleep, so turning the thermostat down to around 18°C at night will help prepare your body for sleep.”

In the summer months, try a fan, lay ice packs in your bed or have a cold shower beforehand.

Is your bedding uncomfortable?

Considering that the total mean amount of sleep the UK gets a night is 7.6 hours, it makes sense that we keep things comfortable. 

This amounts to around a third of our lives spent asleep.

“It’s vital we invest time and effort into having the best sleep tools to hand to ensure that when we are able to enjoy a good night’s sleep, we’re not hindered by aches and pains,” says Thomas.

“A mattress and pillow that keeps your head, neck and spine aligned is imperative. 

“An unsupportive mattress or pillow can cause aches and pains, leading to a disrupted night’s sleep and leaving you more susceptible to bad dreams. 

“Spend time ‘test-driving’ different mattresses before purchasing to make sure you find the perfect feel and fit.”

With pillows, flatter is better so that the spine is better supported.

Are your neighbours noisy?

Whether it’s neighbours, cars on the road or the chatter of flatmates, noise can significantly impact sleep.

“Using foam ear plugs or a white noise machine can help you block out noise – whether from inside or outside the house - allowing you to achieve quality and unbroken sleep,” says Thomas.

Plus, white noise, pink noise and brown noise can help too. 

These are all slightly varying forms of hushed background sounds people use to aid sleep, according to Thomas.

“Unlike loud, sudden noises they are a continuous backtrack of a low pitch that may help people fall asleep more quickly according to studies and are non-disruptive so won’t impact the body’s descent into sleep.”

Search white noise on YouTube for some overnight sound videos.

https://www.the-sun.com/health/6293338/bedroom-giving-you-insomnia/

When You Can’t Sleep: How to Treat Insomnia

From everydayhealth.com

You lie awake at night staring at the ceiling. You feel like you’re cursed — but you’re not alone. Experts estimate that between 1 in 10 and 1 in 3 people suffer from some degree of insomnia, meaning they have trouble falling asleep, staying asleep, or wake up earlier than they intend to in the morning (or a combination of the above).

There are many reasons why you might be struggling to fall asleep or stay asleep through the night, including stressful life events (such as getting fired from a job) and health issues. What’s more, those periods of short-term insomnia that last just a few days or a week (acute insomnia), can turn into longer-term insomnia, which is known as chronic insomnia, meaning your sleep troubles last beyond the initial stressor.

But you don't have to suffer through short- or long-term insomnia, and you shouldn't. Lifestyle changes, therapies, and other treatments do exist to retrain your mind and body to get the sleep you need to stay not only happy but healthy, too. 

Here are some of the treatment options your doctor or a sleep specialist might recommend if you have insomnia.

Sometimes Lifestyle Changes Alone Can Help With Insomnia

For a mild case that’s been a problem only for a few days or weeks, doctors will likely recommend a few lifestyle changes to promote better sleep.  

Hrayr P. Attarian, MD, a sleep medicine specialist at Northwestern Medicine in Chicago, says he always starts by analysing a person’s sleep and wake habits. 

Here are some good sleep hygiene practices Dr. Attarian recommends.

• Stick to a sleep schedule. This means going to bed and waking up around the same time, whether it’s Wednesday or Sunday. 
• Get natural light. “Something that’s happened a lot since 2020 is that because a lot of people are now working from home, there is no daily routine,” Attarian says. For a lot of people whose work schedules have changed, there’s no getting outside first thing in the morning to physically get to an office or place of work. “But one thing that’s very important is to have a routine that involves some exposure to outside natural light.” Morning exposure to natural light signals to your brain that it’s time to be awake and helps keep your body clock on schedule, which means later that evening you'll be more likely to fall asleep at an appropriate time.
• Avoid anything that messes with your ability to fall asleep. This means substances like caffeine and tobacco, for instance, that can stay in your system for eight hours. And don’t rely on a nightcap, either. “You should steer clear of alcohol close to bedtime,” says Attarian. He suggests leaving at least an hour per serving of alcohol between imbibing and bedtime. 
• Limit daytime naps to no more than 30 minutes. 
• Turn off electronics at least one hour before bedtime.
• Reserve the bed solely for sleep and sex.
• Create a sleep-promoting environment that’s quiet, dark, and cool.

If you’re doing all that and still having trouble, don’t lie in bed for hours struggling. 

If you are wide awake in bed and worrying about not being able to sleep, get up after 20 to 30 minutes and do something relaxing, says Attarian. But if you’re comfortable, relaxed, and feel yourself starting to drift off, stay in bed, he adds.

If you do get up, Attarian says, it’s important not to do anything productive, like chores. “When you accomplish something in the middle of the night on your to-do list, whether it’s folding the laundry or cleaning the kitchen, your brain rewards you for being up in the middle of the night,” which can make you more likely to establish a habit of night activity, he explains. Instead, do something relaxing that will calm you down, like reading or gentle stretching. And do stay off your phone, computer, or other devices with a screen; the blue light they emit can further mess with your sleep by promoting wakefulness.

Cognitive Behavioural Therapy Is the Gold Standard for Treating Chronic Insomnia

If improving sleep hygiene and other lifestyle changes alone don’t help with your sleep, the next step is cognitive behavioural therapy to improve sleep and reverse chronic insomnia.

“Cognitive behavioural therapy basically retrains your brain not to associate the bed and the bedroom with not sleeping,” says Attarian. “Its effectiveness, overall, is either equal to medications for the short-term or better than the meds. And definitely in the long-term, cognitive behavioural therapy is significantly better than meds.”

The American College of Physicians recommends cognitive behavioural therapy as a first-line treatment for insomnia.

According to a research review, cognitive behavioural therapy was better at improving sleep efficiency than common drugs, and led to an extra 30 to 60 minutes of sleep time when the two treatment strategies were compared in clinical trials.

A paper published in December 2019 in the journal Sleep Medicine Reviews found that cognitive behavioural therapy produced clinically significant effects for insomnia that lasted up to one year after the therapy.

And a 2015 study found that just one session of cognitive behavioural therapy plus a self-help pamphlet effectively treated about half the cases of acute insomnia.

Cognitive behavioural therapy teaches techniques to help you relax, control your breathing and mood, slow down your racing mind, and get to sleep.

The American Board of Sleep Medicine has a helpful list of therapists on its website. Therapy is usually offered as a series of in-person sessions over the course of four to six weeks, but some online programs may be helpful for people living in remote areas or for those without insurance.

Attarian notes, however, that there’s a shortage of sleep medicine doctors who offer CBT for insomnia (a fact documented in a paper published in 2020 in the Journal of Clinical Sleep Medicine). “That’s a big problem we have,” Attarian says.

Prescription and OTC Sleep Aids Can Help, but They Are Meant to Be Short-Term Solutions

Before turning to medication, your doctor should rule out other possible health issues. Insomnia is often a side effect of an underlying issue, such as depression or an anxiety disorder, in which case an antidepressant might be more beneficial than a sleep aid.

Attarian says sleep apnoea and medication side effects are also common culprits that can lead to insomnia.

In some cases, over-the-counter or prescription sleep medication can be helpful if used for a short period of time while you establish a healthier sleep routine and form good sleep habits. Ideally, once you do get into a routine, you can stop taking the medication and still continue to sleep well.

If medication is prescribed, take it for as little time as necessary — three months max — since it can be habit forming. And be sure to discuss the medication’s purpose and side effects with your doctor.

For example, some medicines may help you fall asleep but leave you dealing with grogginess in the morning. Others can cause complications, such as sleepwalking or sleep-driving. And some drugs have been found to increase mortality risk, regardless of pre-existing conditions, according to research. 

Your doctor should discuss any previous, current, or potential mental health problems with you before prescribing a sleep aid, as some of these medications can heighten the risk of depression and suicide, according to a study published in the January 2017 American Journal of Psychiatry. Types of prescription sleep aids include, according to Stanford Medicine and the guidelines published in 2017 in the journal American Family Physician:

• Benzodiazepines (including estazolam, flurazepam, quazepam, temazepam, and triazolam)
• Nonbenzodiazepines — hypnotics or “z-drugs” (such as eszopiclone, zolpidem, and zaleplon)
• Selective gamma-aminobutyric acid medication
• Dual orexin receptor antagonists (such as lemborexant and suvorexant)
• Histamine antagonists
• Antidepressants (such as doxepin)
• Melatonin receptor agonists (such as ramelteon)
• Barbiturates
• Antipsychotics
• 
  
• Sleep medicine researchers have pointed out that there’s not a lot of evidence comparing the effectiveness of various insomnia medications in a head-to-head way, according to a review published in the Lancet in July 2022. To try to answer this question, those researchers conducted a systematic review and network meta-analysis of existing data. 

The researchers concluded that some of the drugs with highest efficacy and safety profiles did not have high-level data to support long-term use. Additionally, some drugs that had high-quality data to show they were safe did not necessarily have high-quality data showing they were effective. The researchers concluded that patients should discuss the risks and benefits of various drug options with their doctor before starting any.

Over-the-counter (OTC) sleep aids, in some cases, can help insomnia. Some include:

Melatonin This hormone naturally helps you regulate your sleep-wake cycle. Studies suggest it’s better at treating circadian rhythm issues (such as jet lag) than insomnia. “Melatonin is not an effective medication for everyday insomnia, and it’s not FDA-approved,” explains Attarian. He says melatonin may be helpful in very specific instances, where people might have jet lag or a delayed sleep/wake cycle due to shift work. “In those cases, careful timing of melatonin at very low doses can help,” he says, recommending a dosage of .5 milligram (mg) to 1 mg.

Diphenhydramine (Benadryl) Benadryl is an antihistamine that has a sedating effect. While the medicine may help you fall asleep at first, most experts warn that it shouldn’t be used regularly as a sleep aid. Studies over the years have shown people can develop a tolerance to antihistamines after taking them for just a short amount of time. The American Academy of Sleep Medicine doesn’t recommend antihistamines as an appropriate treatment for chronic insomnia. Side effects of antihistamines may include dry mouth, daytime drowsiness, constipation, and urinary retention. “Chronic use of this drug can also lead to dementia,” says Attarian. This has been well-established in research, he adds, so doctors and patients should avoid this as a long-term approach to treating insomnia. 

Doxylamine (Unisom) Like Benadryl, Unisom is a sedating antihistamine. It can also lead to tolerance and causes similar risks and side effects.

“You should absolutely talk to your doctor before trying any type of over-the-counter medicine for insomnia,” says Attarian.

Integrative Medicine Techniques and Supplements for Insomnia

For some people, integrative medicine techniques and supplements may help with insomnia, either alone or in tandem with other treatment approaches. Some have more evidence to support their use than others. It’s a good idea to talk to your doctor before trying integrative or complementary therapy techniques to help with insomnia, particularly if you are taking other medication. Remember that some supplements can interact with medications, rendering them either ineffective or dangerous. 

Some of these integrative-medicine insomnia remedies and supplements include:

Herbal remedies, like valerian or chamomile Some evidence shows chamomile (either drunk in tea form or used as an essential oil in aromatherapy) can have sedative and sleep-promoting effects. The same is true for valerian supplements, according to Mayo Clinic. Note that this research, for these and other herbal remedies, suggests rather than confirms a benefit. Unlike other insomnia treatment options, less is known about who these remedies might work for, appropriate dosing, and side effects. Additionally, these products aren’t regulated by the FDA like drugs and medications are, Attarian says. As with other at-home treatment options, it’s a good idea to talk with your doctor before you try herbal remedies or supplements for sleep.

Biofeedback Biofeedback allows doctors to track biological reactions in your body, such as your heart rate, breathing, and muscle tension, according to Mayo Clinic. Sleep specialists may use this information to identify patterns that are affecting your sleep and develop adjustment strategies. 

Yoga Studies have shown yoga may improve sleep quality. The practice may also lower stress and improve physical health. “In specific cases, a natural modality, like yoga, can help,” says Attarian. 

Mindfulness meditation Mindfulness meditation involves using breathing methods, guided imagery, and other techniques to help you become more aware of thoughts, sensations, and feelings. Research has shown that mindfulness-based stress reduction programs improve insomnia and overall sleep patterns. 

Hypnosis Hypnotherapy is a treatment that helps you feel relaxed and more open to suggestion. Several small studies have found that hypnosis performed by a trained professional had a positive effect on sleep outcomes. 

Massage Massage therapy has been shown to improve sleep quality, sleep disturbance, and daytime dysfunction — with a small study finding it may even work better than certain drugs for certain people with insomnia. 

Acupuncture In acupuncture, tiny needles are inserted into specific points in the body, and in studies this therapy helped symptoms of insomnia. One review found that acupuncture may improve sleep by acting on specific neurotransmitters in the body. 

Can My Insomnia Be Cured?

Absolutely. It may not be easy though, as curing insomnia often means improving your sleep hygiene and establishing habits that are more conducive to good sleep. And habits, especially routines you follow every day, can be tough to break.

But it is possible.

“The key is recognizing it early and intervening early,” Attarian says. The longer it goes on, the higher the chance insomnia will lead to other complications and the harder it can become to treat, he explains.

https://www.everydayhealth.com/insomnia/what-when-you-cant-sleep-all-about-insomnia-treatments/

Insomnia Facts and Statistics: What You Need to Know

From verywellhealth.com

Insomnia is the most common sleep disorder. It involves difficulty falling asleep, staying asleep, or both. These sleep disturbances negatively affect the amount and quality of sleep you need to function properly the next day.

Roughly one-third of adults experience occasional insomnia at some point in their lifetime. It's estimated that 1 in 10 people will develop chronic (or long-lasting) insomnia.

This article highlights important facts and statistics you should know about insomnia. 

Adene Sanchez / Getty Images

Insomnia Overview

Insomnia is the inability to fall asleep or remain asleep. It interferes with normal daytime functioning.

The two main categories of insomnia are:

• Acute (or short-term) insomnia typically lasts for a few days, weeks, or months. It's caused by stress, injury, jet lag, life events, and schedule changes. Occasional short-term insomnia affects as many as 30% to 50% of adults at some point in their lives.
• Chronic (or long-term) insomnia lasts at least three days per week for three months or longer. An estimated 10% of the adult population experiences chronic insomnia disorder.

In general, insomnia is considered primary if your sleeplessness isn't linked to a known cause. Secondary insomnia results from a medication side effect, a medical condition, or a substance such as caffeine that is interfering with your sleep.

Experiencing occasional sleeplessness is common and doesn't necessarily mean you have clinical insomnia. Sleep troubles are classified as insomnia when they happen at least three times per week, persist for at least three months, and negatively affect daily functioning.

Insomnia ICD 10 Code

Healthcare professionals use the International Classification of Diseases (ICD 10 code) to categorize medical conditions on patient records and insurance bills. Each medical diagnosis has a different code, which is noted on patient paperwork to ensure that you’re receiving the proper care for your condition and being charged correctly for medical services.

For insomnia, the ICD 10 code will vary a bit based on the exact type of insomnia you’re diagnosed with. For example, primary insomnia is coded as F51.01, while insomnia due to a medical condition is under code G47.01. Whether your insomnia is caused by alcohol use, inadequate sleep hygiene, or another factor will dictate the ICD 10 code your healthcare provider uses.

How Common Is Insomnia?

Insomnia affects millions of Americans. It's estimated that roughly:

• One in 3 adults has experienced brief insomnia symptoms, which resolve after a short period.
• One in 5 adults has a short-term insomnia disorder, which lasts three months or less.
• One in 10 adults has a chronic insomnia disorder, which happens at least three times per week for three months or more.

Insomnia is commonly found in older adults, women, and people experiencing mental health issues. 

Insomnia and the COVID-19 Pandemic

Not surprisingly, collective external stressors like the COVID-19 pandemic can affect sleep. In one global study, almost 37% of participants reported having insomnia symptoms, while more than 17% likely met the criteria for a clinical insomnia diagnosis. These rates were much higher in women and people in certain countries, including the United States.

Insomnia by Ethnicity

While sleep disorders like insomnia affect people of all ethnic backgrounds, studies have found that sleep disturbances take a disproportionate toll on people of colour. This is likely due to systemic socioeconomic factors contributing to health inequities historically experienced by marginalized communities.

More research is needed to better understand the impact sleep disorders have on people of colour.

Available research suggests that Black and Latinx individuals are more likely to report sleeping issues than White individuals. These insomnia-related symptoms include sleeping for shorter periods and getting lower-quality sleep, among other sleep disturbances.

Insomnia by Age and Gender

Anyone can get insomnia, though this sleep disorder seems more common in women, older adults, and specific subsets of younger age groups. According to research:

• As many as 3 out of 4 adults 65 and older have insomnia symptoms. This is either due to factors like aging-related changes in the body's internal biological clock (circadian rhythm) or having another medical condition.
• At least 1 in 4 women report having insomnia symptoms, compared to 1 in 5 men. Hormonal changes during the menstrual cycle, pregnancy, and menopause may be common culprits.
• Roughly 1 in 5 children have insomnia symptoms, with preteen girls reporting the highest prevalence. Shifting hormonal patterns during the preadolescence and puberty stages probably play a role.
  

The Cost of Insomnia

Because insomnia affects daytime functioning, it takes a toll on workplace productivity and performance. Researchers estimate the overall burden of insomnia on the U.S. workforce costs roughly $63 billion.

Causes of Insomnia and Risk Factors

There are a variety of factors that make it more likely for a person to develop insomnia, including:

• Older age
• Female sex
• Medical, psychiatric, or sleep disorders
• Environment or occupation (like shift work)
  
• Family history
• Stress
• Lifestyle habits (like naps, caffeine, or bedtime TV use)
• Socioeconomic status

The cause of insomnia can also be unknown in some cases.

Summary

Insomnia—defined as trouble getting to sleep and/or staying asleep—occasionally affects at least one-third of the population. Roughly 1 in 10 adults will experience chronic insomnia, meaning the sleep disturbances are long-term. Insomnia is more common in older adults, women, and people experiencing mental health issues. Other contributing factors for insomnia include stress, shift work, medication or substance use, and certain medical or mental health conditions.

https://www.verywellhealth.com/insomnia-facts-and-statistics-5498718