What is insomnia 

A good night’s sleep is essential for your health, providing rest and restoration for the mind and the body. Insomnia, also known as sleeplessness, is a common sleep disorder where you have trouble falling asleep, staying asleep, or waking up too early, and it interferes with your daytime functioning in some way. It affects both men and women, although females and the elderly are typically affected the most. The condition can be short-term (acute), long-term (chronic), or it may come and go. 

How much sleep do you need? 

Everyone needs different amounts of sleep. Not getting eight hours of sleep every night, for example, does not mean your health is at risk. Some of us do fine on six hours of sleep a night. Others of us only do well if we get ten to eleven hours of sleep a night.  

On average we need: 

• Adults: 7 – 9 hours
• Children: 9 – 13 hours
• Toddlers and babies: 12 – 17 hours

Types of insomnia 

Acute insomnia 

Acute insomnia is the most common type of insomnia, and is typically caused by stressful life events such as the death of a loved one, jet lag, changes in sleeping environments, some acute medical illnesses, and stimulant medications. It is short-term insomnia that can last from a few days to a few weeks, and normal sleeping habits return once the acute event is over. 

Chronic insomnia 

Chronic insomnia is diagnosed if you suffer sleep problems on at least three nights a week for three months or more. Chronic insomnia can lead to increased risk of depression, anxiety, substance abuse, and motor vehicle accidents. Over time, this lack of sleep can also contribute to health problems such as type 2 diabetes and hypertension.  

Transient insomnia 

Transient insomnia is that which lasts less than one week and is usually caused by something obvious like stress. 

Symptoms of insomnia 

• Difficulty falling asleep despite being tired.
• Lying awake at night.
• Waking up several times during the night.
• Trouble getting back to sleep when awakened.
• Waking up too early in the morning.
• Still feel tired after waking up.
• Finding it hard to nap during the day when you’re tired.
• Feeling drowsy and irritable during the day.
• Difficulty concentrating during the day because you’re tired.

Apart from trouble sleeping, insomnia can lead to other issues, such as 

• Daytime fatigue
• Depression, or anxiety
• Low motivation or energy
• A lack of coordination and rash actions, which can lead to errors or accidents 
• Poor performance at school or work
• Difficulty socializing, working, or studying
• Concerns or frustrations about sleeping 

Causes of insomnia 

The most common causes of insomnia are: 

• Your bedroom environment – it’s either too hot, too cold, or noisy
• Having an uncomfortable bed
• Having a poor sleep regime or sleeping too much during the day
• Getting too little physical exercise
• Stimulants such as alcohol, caffeine, or nicotine
• Environmental factors such as jet lag or shift work which can disturb your sleep patterns
• Some health conditions such as asthma and cancer which can make it hard to sleep. Night sweats due to the menopause may cause insomnia, as can physical pain from conditions such as osteoarthritis.
• Taking medicines that affect sleep, such as steroids
• Watching the television, or using a computer, or mobile device in bed
• A friend or loved one passing away stress, anxiety, and depression 

Diagnosis 

There is no test to specifically diagnose insomnia, so your doctor will look for a few key symptoms in order to make the diagnosis. Your doctor will ask you about your medical history as well as your sleep history; and conduct a physical exam. If the cause of your insomnia is unclear to your doctor, they may suggest that you to keep a sleep diary for a couple of weeks. If your doctor thinks you might have a specific sleep disorder, they may refer you to a sleep specialist. 

Treating insomnia 

 
Several treatment options may help insomnia, from natural remedies and lifestyle changes to prescription and over-the-counter medications. The key to treating insomnia, however, is to determine the underlying cause. 

Treatment options include:   

Cognitive behavioral therapy (CBT) 

CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behaviour. Since many people complain that negative thoughts and worries prevent them from sleeping at night, CBT can be very effective in treating chronic insomnia. Cognitive behavioral therapy teaches techniques to help you relax, control your breathing and mood, slow down your racing mind, and get a restful sleep. 

Prescription sleeping pills 

Doctors rarely prescribe sleeping pills to treat insomnia, as they can have serious side effects and you can become dependent on them. In general, sleeping pills are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure. While they can provide temporary relief, they are not a cure for insomnia; and if not used carefully, can actually make insomnia worse over the long-term.  

Over-the-counter sleep aids 

Some over-the-counter medicines and supplements may be used as sleep aids. For example, antihistamines, used to treat allergies, can make you sleepy. You should talk to your doctor before using any over-the-counter sleep aids or supplements to treat your insomnia. That helps you to avoid possible side effects or interactions, especially if you have any medical conditions or take any other medications. 

Melatonin  

Melatonin is a naturally occurring hormone that your body produces at night to tell your brain it’s time to go to sleep. It is available by prescription and in lower strengths over the counter. Melatonin supplements can be an effective insomnia treatment, for example, if you’re a night person who has a natural tendency to go to bed much later. 

Complementary therapies  

 
Herbal remedies like chamomile (either drunk in tea or used as an essential oil in aromatherapy) can have sedative and sleep-promoting effects. The practice of yoga may improve sleep quality; it also lowers stress and improves physical health. Acupuncture can help symptoms of insomnia, and mindfulness has also been shown to improve insomnia and overall sleep patterns.   

Good sleep hygiene  

Make sure your bedroom is quiet, dark, and cool. Use earplugs so you’re not woken up by outside noise, an open window or fan to keep the room cool, and blackout curtains, blinds or an eye mask, to block out light. Try out different levels of mattress firmness, mattress toppers, and pillows that provide the support you need to sleep comfortably.  

Our top eight tips to help you sleep better 

If you’re wondering how you can sleep better, here are our top tips for a restful slumber.

1. Don’t take an afternoon nap: Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
 

2. Try to stick to a regular sleep schedule: You should go to bed, and get up, at the same time every day, even on the weekends.
 

3. Things to avoid before bedtime: Caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed
 

4. Wind down before bedtime: Try taking a warm bath or listening to some calming music.
 

5. Take a break from trying to get to sleep: If you cannot get off to sleep after 20-30 minutes - then get up. Don’t just lie in bed, worrying about getting to sleep. Get out of bed, do something relaxing until you feel sleepy again, and then go back to bed.
 

6. Switch off TVs, tablets, computers and phones at least one hour before bedtime: Electronic screens emit a blue light that disrupts the body’s production of melatonin and combats sleepiness. So instead of watching TV or scrolling through social media on your phone, try a relaxing activity instead, such as reading a book or listening to calming music.
 

7. Exercise during the day: Take a walk and get light exposure. Beyond simply tiring yourself out, exercise has been shown to help stop insomnia. You don’t need to constantly go on long runs to feel the results, as even calming meditative exercises like yoga can help cure insomnia. 

8. Keep your bedroom for sleeping: Resist the urge to work from your bed, for example. You want to keep your bedroom associated with sleep only, so that when you climb into your comfy bed at night, your body is cued for sleep.