Welcome to another episode of Inline!
In this episode, we discuss a common yet serious sleep disorder that affects millions of people globally - Insomnia.
Insomnia is more than a few sleepless nights; it often leads to significant mental and physical health issues. To help us understand this, we are joined by Dr. Sarmishtha Chakrabarti, a leading psychiatrist at Manipal Hospitals in India.
Dr. Chakrabarti shares valuable insights into the causes, impacts, and effective management strategies for this condition. She highlights how insomnia strains healthcare systems and reduces workplace productivity, impairing focus, mood, and overall performance.
Dr. Chakrabarti also emphasizes the importance of early intervention and holistic approaches, including cognitive behavioral therapy, lifestyle adjustments, and maintaining good sleep hygiene, to help manage and potentially overcome insomnia.
Key discussion points:
1) Prevalence of Insomnia (0:37)
1 in 5 people in the U.S. have trouble sleeping each night
Rising prevalence worldwide highlights a need for greater awareness and intervention
2) Factors Contributing to Insomnia (1:10)
Increased screen time disrupts sleep cycles due to blue light exposure, affecting melatonin production
Conditions like anxiety, depression, and substance misuse (alcohol, caffeine) exacerbate sleep problems
Irregular schedules, such as working night shifts, disrupt circadian rhythms, particularly in young adults
Obstructive sleep apnea, chronic pain, hormonal imbalances, and conditions like fibromyalgia contribute to insomnia
Noise, light, and room temperature play roles in sleep quality
3) Public Health Impact (3:08)
Treating related physical and mental health issues raises healthcare expenditure
Sleep-deprived individuals experience poor concentration, memory issues, and irritability, impacting job performance
4) When to Seek Medical Help (4:57)
Insomnia becomes a disorder when it occurs more than three times a week for three months or longer
Seek help if insomnia affects mood, health, relationships, and ability to perform tasks effectively
Chronic fatigue, difficulty concentrating, mood swings, or worsening mental health symptoms indicate a need for intervention
5) Consequences of Untreated Insomnia (6:50)
Impacts focus, learning, memory, and can contribute to Alzheimer’s disease and dementia over time
Increased risks for cardiovascular diseases (hypertension, heart disease), diabetes, and metabolic syndrome
Lack of focus can increase the risk of accidents (e.g., while driving) and contribute to social isolation
6) Emerging Treatments and Therapies (10:00)
Cognitive Behavioral Therapy (CBT) helps reframe thoughts around sleep, shown to be highly effective
Practices like meditation, deep breathing, and yoga support relaxation
Regular exercise, avoiding heavy meals, and having a consistent sleep environment improve sleep quality
A quiet, cool, dark room, with limited distractions, fosters better sleep
7) Concerns About Sleep Medications (13:16)
Common sleep medications carry the risk of tolerance and dependence
Side effects may include next-day drowsiness, impaired memory, and mood changes
Non-medication options like Cognitive Behavioral Therapy (CBT), physical activity, and natural light exposure during the day should be prioritized
8) Sleep Hygiene for Managing Insomnia (15:32)
Go to bed and wake up at the same time each day to regulate your body clock
Avoid stimulants (e.g., caffeine, nicotine) after late afternoon, and limit screen time an hour before bed
Practices like reading, taking a warm bath, or listening to calming music can help wind down
Invest in comfortable bedding, maintain a cool room temperature, and block out light with blackout curtains if necessary
Take home messages:
Insomnia Requires Awareness and Action: Recognize symptoms early and adopt lifestyle changes to avoid worsening effects
Consult a Professional for Chronic Issues: Frequent and prolonged insomnia needs professional guidance to prevent long-term health consequences
Prioritize Non-Medication Treatments: Approaches like CBT, relaxation techniques, and sleep hygiene should be the first steps
Build Consistent, Healthy Sleep Habits: Practicing good sleep hygiene, having a regular routine, and reducing blue light exposure can significantly improve sleep
Consider Environmental and Behavioral Changes: Small adjustments to daily routines, physical environment, and stress management can make a significant difference in sleep quality
About Dr. Sarmistha Chakrabarti:
Dr. Sarmishtha Chakrabarti is a consultant psychiatrist at Manipal Hospitals, India, specializing in child and adolescent psychiatry. She is committed to offering comprehensive mental health care to young patients and their families, ensuring personalized treatment and support for their well-being.
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