When we have trouble getting to sleep, or sleep very little, we talk about insomnia. However, there are several types of insomnia depending on duration and causes. Among them, there is punctual insomnia (acute or short-term insomnia). The latter lasts less than three months and can be particularly distressing. It results from physical, psychological, social or environmental factors. This form of insomnia manifests itself through a variety of symptoms, such as difficulty sleeping, emotional disturbances and physical aches and pains. Fortunately, it can be treated either with medication or with natural means. In all cases, it can be diagnosed quite simply, of course, by a professional.

Want to know a little more about this problem? Then read on!

What is acute insomnia?

Acute insomnia is a sleep disorder that lasts less than three months. Most often, it is linked to identifiable and visible causes. Acute insomnia is characterized by difficulty initiating the sleep cycle or maintaining a state of sleepiness. Or a feeling of having had poor-quality, non-restorative sleep.

There are also repercussions on waking and daytime functions. In fact, this transient insomnia wakes us up too early from sleep. The result is excessive daytime sleepiness. In addition, occasional insomnia disrupts the circadian rhythm and the production of the sleep hormone melatonin.

And you should know that this sleep dysfunction can occur even if all the conditions are right and optimized for a good night’s sleep. A pleasant, airy environment, a room at the right temperature, darkness, screens away from the bedroom…

To avoid any misunderstanding, please note that acute insomnia is also known by other names. These include

adaptation insomnia,
short-term insomnia,
stress-related sleep disorder,
transient insomnia,
transient insomnia.

Occasional insomnia: potential causes

Sleep is important, whatever our age. Unfortunately, we sometimes lack sleep for one reason or another. Occasional insomnia stems from a number of factors, and particularly affects adults. The following are just a few examples.

PSYCHOLOGICAL FACTORS
First and foremost, there are psychological reasons. These are mainly factors such as stress or anxiety. These conditions make it impossible for a person to fall asleep, or wake them up several times during the night.

For example, these situations can cause occasional insomnia due to nervousness:

moving house
the prospect of a trip
hospitalization,
professional problems,
family conflicts (e.g. divorce),
job loss,
bereavement…

A CHANGE OF ENVIRONMENT
Our bodies become accustomed to the environment in which we go to bed. This may involve light, noise, temperature or the comfort of the bed in which we sleep. When we expose ourselves to a sudden change in this environment, it causes an inability to fall asleep. Of course, this will take time, but the body will be able to acclimatize to the new environment.

OTHER CAUSES OF OCCASIONAL INSOMNIA
Short-term insomnia also occurs under the influence of other factors. Here are some examples:

excessive consumption of stimulants before sleep: caffeine, nicotine, alcohol, etc.;
withdrawal from alcohol, sedatives, nicotine or other drugs;
physical pain, whether pathological or due to fatigue;
changes in sleep hormone levels;
medications, especially those with stimulant or psychotropic properties;
high doses of hypnotics;
sudden discontinuation of hypnotic treatment…

Nocturia is also a possible cause of occasional insomnia. In fact, it causes frequent awakenings at night, preventing us from resting properly.

What’s the difference with chronic insomnia?

Among the many sleep disorders, insomnia is the most common. And women seem to be the most affected, with the risk increasing with age. It’s important to know that adaptive insomnia differs from chronic insomnia. To make sure you don’t confuse one with the other, here are a few points to help you distinguish one from the other.

DURATION OF THE DISORDER IN GENERAL
The duration of these two types of insomnia is not the same.

For a start, occasional insomnia lasts just a few nights and has few long-term consequences. It’s a transient or short-term affliction, which is why it’s also known by other names.
Chronic insomnia, on the other hand, is a long-term condition that can last more than three (3) months.
If transient insomnia is not treated quickly enough, it can become chronic.

THE POSSIBILITY OF ADAPTATION
Transient insomnia occurs in the context of situational stress. For example: a new job, an upcoming deadline or an exam. Occasional insomnia generally disappears when the stress factor is no longer present, or when the person adapts to it. This is why it’s also known as adaptive insomnia.

As for chronic insomnia, it persists with or without the triggering factor. If you think you’re suffering from this condition, you’ll benefit from seeking medical attention right away.

CAUSES OF ONSET
Finally, acute insomnia and chronic insomnia also differ greatly in their causes. Chronic insomnia can be associated with a wide variety of medical and psychiatric problems. Occasional insomnia, on the other hand, arises only from the cases mentioned above.

Chronic insomnia occurs mainly in patients with a predisposition to primary insomnia.

Symptoms of this sleep disorder

The manifestations of this sleep disorder also help to distinguish it from others. To recognize it, look for the following symptoms:

difficulty falling asleep and staying asleep,
irritability
early awakenings,
daytime sleepiness,
loss of attention and poor concentration,
mood swings for no reason,
unfounded worries,
loss of motivation,
reduced enthusiasm,
unexplained tension…

Occasional insomnia also presents physical signs such as headaches, stomach aches and fatigue. There’s also a drop in the amount of sleep hormone and various muscle tensions. On top of this, it generates more stress, trapping us in a vicious circle.

Of course, this is not an exhaustive list of the various symptoms of insomnia. There are many other signs, and they vary greatly from one individual to another.

POSSIBLE CONSEQUENCES
People who suffer from insomnia are exposed to a number of problems. Insomnia often leads to social and professional dysfunction. Making us highly sensitive and emotional, it prevents us from fully enjoying the time we spend with others. It also increases the risk of errors and accidents.

On the other hand, victims of this sleep disorder also incur psychological upheavals. Depression and anxiety are just two examples.

If insomnia persists and becomes chronic, more serious consequences follow:

melancholia;
panic attacks;
schizophrenia…

So it’s important to take the right steps to solve the problem.

How is occasional insomnia diagnosed?

It’s a question many people ask themselves. But there’s one thing you should know: acute insomnia does not require any particular test to establish a diagnosis.

Your doctor can establish the existence of insomnia by examining your medical history or by a simple physical examination. And that’s once he’s ruled out psychiatric and neurological disorders, other sleep disorders, drug effects… in short, anything that might be considered a potential cause.

In some cases, however, you may be referred for further testing at a center.

Treatments for occasional insomnia

In view of the impact on quality of life, it’s worthwhile finding a cure for occasional insomnia as soon as possible. In fact, there are several ways to treat it. Some sufferers seek outside help, while others recover by improving their routine. Which solution is right for you? To find out, here are some possible techniques.

MEDICATION AND OUTSIDE HELP
As a reminder, if short-term insomnia lasts longer than three months, it’s considered chronic. When this happens, you’ll need to take medication.

Alternatively, you can treat occasional or chronic insomnia with a session of cognitive behavioral therapy. This method has proved effective for many ailments, from mental disorders to behavioral problems. So don’t forget to consult a specialist in this field for the right treatment to help you get back to restful sleep.

When it comes to medication, it’s dangerous to choose one remedy or another at random or according to your preferences. Before taking any pharmaceutical products, I therefore recommend that you first consult your GP.

NATURAL TREATMENTS FOR OCCASIONAL INSOMNIA
In addition to medication, making simple changes to your daily routine can be extremely beneficial. Do you have trouble falling asleep at night and suffer from poor sleep? Or do you suffer from primary insomnia? The following tips will help you improve the situation:

Try to change your sleeping habits. In other words, try to go to bed earlier than usual;
Get into the habit of eating lightly before bed. If you eat too much at dinner, you delay falling asleep;
Limit naps as much as possible, especially after 4 p.m., as they also contribute to occasional insomnia;
Don’t drink alcohol, coffee or other stimulants before bedtime;
Practice belly breathing;
Don’t use your electronic devices (smartphone, tablet, computer) before bedtime, and keep them away from your bedroom. Screens have a negative impact on sleep;
Don’t do anything that stimulates the brain or body in the evening;
Prepare herbal teas or infusions based on essential oils, sedative plants, Bach flowers…;
Look after your diet, because poor nutrition can also lead to poor sleep.

Looking for and combating the causes of your occasional insomnia is also a solution to consider. For example, if you’re facing stressful situations, learn to manage your stress or get away from it. If you can’t stand the cold, put socks on your feet or use a hot water bottle.

What to do when you can’t sleep?

After 20 minutes of tossing and turning under the comforter, get out of bed. Find a quiet place to relax. Read, listen to music, watch a film or a program you like. Once you start to doze off, go back to bed. Repeat this as often as necessary.

Occasional insomnia can prevent you from enjoying your nights. But by applying this tip, you may be able to reduce its duration and prevent it from turning into chronic insomnia. Of course, if the situation persists and doesn’t seem to be improving despite good sleep and lifestyle hygiene, it’s best to consult a sleep specialist.