Mengenal Insomnia dan Sleep Deprivation

29 November 2021

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Life Reinsurance

Understanding Insomnia and Sleep Deprivation

Insomnia is certainly not an unfamiliar term to us. In fact, some of us may have felt that we were “experiencing insomnia.” We commonly understand insomnia as a condition in which a person has difficulty falling asleep. However, did you know that insomnia actually covers more than simply “having trouble sleeping”?

According to the American Academy of Sleep Medicine, insomnia can be defined as a sleep disorder that may involve difficulty falling asleep, difficulty staying asleep, waking up during a sleep period, waking up too early and being unable to fall back asleep, as well as experiencing poor-quality, non-restorative sleep.

Insomnia can be influenced by various factors, including biological, psychological, and social factors. Based on these underlying factors, insomnia can be classified as either primary or secondary insomnia. Primary insomnia is not caused by a specific medical condition or another disorder. Meanwhile, secondary insomnia occurs as a result of another health condition, such as GERD, asthma, psychological disorders, or the misuse of medication, alcohol, or certain substances.

In addition to being classified according to its underlying causes, insomnia can also be categorized based on how long it lasts. These categories consist of acute insomnia and chronic insomnia. Acute insomnia occurs over a relatively short period, usually lasting from several days to several weeks. It is generally triggered by an acute stressor, such as the loss of a family member, problems in a relationship with a partner or friend, or work-related difficulties.

According to the second edition of The International Classification of Sleep Disorders, acute insomnia is strongly associated with adjustment disorders, in which an individual is undergoing a significant life change and experiencing difficulty adapting to it. For this reason, acute insomnia is also commonly referred to as adjustment insomnia. People with acute insomnia can generally recover fully when the underlying cause is properly identified and addressed.

When acute insomnia is not treated adequately, the condition may persist and eventually develop into chronic insomnia. Chronic insomnia does not necessarily mean that a person experiences insomnia every day. Someone who experiences insomnia at least three days a week for three consecutive months may also be considered to have chronic insomnia. Several conditions may contribute to chronic insomnia, including psychological disorders such as anxiety disorders, depression, or bipolar disorder; chronic illnesses that require long-term treatment, such as diabetes, hypertension, or cancer; and the consumption of medications containing certain substances, such as caffeine.

Based on available data and studies, insomnia affects approximately 30% of the adult population worldwide. However, insomnia does not only affect adults, as children may also experience the condition.

Insomnia in children may occur in several forms, including sleep-onset insomnia and limit-setting insomnia. Sleep-onset insomnia is a condition in which a child has difficulty sleeping because they have become dependent on a particular habit or circumstance. For example, a child may only be able to sleep while being carried, while their bed is being rocked, while sucking on a pacifier or thumb, or while holding a particular toy. Children with sleep-onset insomnia generally have difficulty falling asleep when these habits or conditions are not provided.

Limit-setting insomnia is a condition in which a child experiences sleep disturbances because their parents have not established clear and consistent rules. Children with limit-setting insomnia generally refuse to go to sleep because their parents have not set specific bedtime and wake-up schedules. This type of insomnia is closely related to parenting practices. According to available data, approximately 10–30% of children worldwide experience limit-setting insomnia.

From these two forms of childhood insomnia, we can see that the condition may often be addressed by improving parenting practices. Parents need to establish clear and consistent rules regarding their children’s bedtime and wake-up time, as sufficient sleep is essential for a child’s growth and development. Parents and children can also establish enjoyable and productive bedtime “rituals,” such as reading a book or brushing their teeth together. In addition to helping children feel comfortable, these activities can also provide valuable opportunities for parents to educate their children.

In addition to insomnia, there is another sleep-related condition known as sleep deprivation. Sleep deprivation is a condition in which a person does not get enough sleep, either in terms of quantity or quality. Sleep deprivation is different from insomnia. People with insomnia have difficulty sleeping even though they have sufficient time and opportunity to sleep properly. In contrast, people with sleep deprivation experience insufficient sleep because they do not have enough time to sleep, for example due to work, a busy schedule, or certain lifestyle habits.

Despite these differences, both insomnia and sleep deprivation can negatively affect sleep quality, which may ultimately reduce our quality of life and overall health. In general, adults require approximately eight hours of sleep per day to maintain their health and physical well-being. Sleep disorders can cause problems that go far beyond simply “feeling sleepy and tired during the day.” According to available data and studies, people with sleep disorders are more likely to develop chronic diseases such as cancer, diabetes, and hypertension. They may also experience headaches, digestive problems, muscle, joint, and nerve pain, mood fluctuations, reduced focus and concentration, memory problems, poorer performance at work or school, and an increased risk of injuries or accidents during daily activities.

When we experience insomnia or sleep deprivation, it is important to identify the underlying cause and receive appropriate treatment as soon as possible. Consulting a doctor can help determine the cause of the sleep disorder. Treatment may involve counseling, psychotherapy, medication, or a combination of these approaches. Medications commonly prescribed for people with insomnia or sleep deprivation may include antihistamines, benzodiazepine receptor agonists, non-hypnotic benzodiazepines, antidepressants, anticonvulsants, and barbiturates. Although these medications may help relieve sleep problems, they must only be prescribed and taken under medical supervision to prevent potential misuse.

In addition to prescribing medication, doctors may recommend Cognitive Behavioral Therapy, or CBT, which may include cognitive therapy, relaxation therapy, and stimulus control. Most importantly, medication and therapy must be accompanied by efforts to address the factors causing the sleep disturbance. For example, when our sleep problems are caused by binge-watching Korean dramas, we may need to reduce and limit this habit. We should also avoid habits that may contribute to sleep problems, such as taking excessively long naps or consuming caffeinated drinks at night.

Stay safe and healthy, everyone!