Knowledge Base - Insomnia
What is insomnia?
Insomnia is when a person cannot sleep properly. The average number of hours sleep that an adults usually needs is 7 to 8 hours a night, but some people need less, and some need more. What is " normal" sleep varies from person to person.
Common symptoms include:
- Difficulty getting to sleep
- Difficulty returning to sleep after waking in the night
- Waking often during the night
- Waking up too early
- Unrefreshing sleep
People who suffer from insomnia may also find that they are tired, lack energy, have problems concentrating, or are over irritable during the day.
Common causes
Insomnia is a reaction to something, the most common causes can be split into:
Physical Problems
Involuntary movement, pain or discomfort. Examples include restless leg syndrome, obstructive sleep apnoea, arthritis, headaches, hot flushes (due to the menopause), pruritus (excessive itching), and Parkinson's disease.
Physiological Problems
Disruptions within the sleeping environment or to bedtime routines can cause insomnia. Examples include noise, light, snoring or movements of a partner, jet lag, or intellectual or physical activity immediately before bedtime (such as sports or heavy reading).
Psychological Problems
Loss or worry, caused by events such as bereavement, can make sleeping difficult. Other examples include relationship problems, work worries, and even anxieties about being unable to sleep.
Psychiatric Problems
Underlying mental health problems such as depression, dementia or anxiety, can be a source of insomnia.
Pharmacological Problems
Sleeping problems can result from the effects of drugs. Withdrawal from certain drugs such as hypnotics (prescribed for short-term insomnia) may cause re-bound insomnia - when the person stops taking them the sleeping problems recur. Taking other drugs can also reduce the quality of sleep, for example: alcohol, antidepressants, appetite suppressants, beta-blockers and corticosteroids.
Long-lasting (chronic) Insomnia
Insomnia that has already lasted for at least 3 nights a week for 1 month or longer. It can be caused by many things and often occurs along with other health problems. Common causes of chronic insomnia are depression, chronic stress, and pain or discomfort at night.
Help yourself to a Good Night's Sleep
There's a lot you can do to help yourself to get a good night's sleep. Some methods include:
Do: Set yourself a time for getting up and going to sleep and stick to these times, also at weekends. This will help you to teach your body to sleep at night.
Do: If you have to sleep during the day, try to make your sleeping area dark or wear a sleeping mask.
Do: If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
Do: Take exercise during the day. Getting out in the fresh air can have a very good effect on making you feel naturally tired. Try not to exercise too close to bedtime.
Do: Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold.
Do: Make yourself a relaxing bedtime routine, such as a warm bath and warm milky drink every night, listen to relaxing music, light reading. Your mind and body will learn to link this routine with going to sleep and will cause drowsiness.
Don't: Do not nap during the day if this can prevent you from sleeping well at night.
Don't: Limit your intake of tea, coffee, chocolate, cold remedies containing caffeine, alcohol and tobacco. These are all stimulants and can keep you from falling asleep.
Don't: Going to bed feeling hungry can keep you from falling asleep - try eating a light snack (but not a big meal) before you retire.
Don't: Try not to allow worrying thoughts at bedtime. Make a list of your worries and solutions well before you go to bed - giving your mind the chance to relax knowing that you've already sorted things out before you go to bed.
Don't: Avoid using your bed for anything other than sleep or sex.
Don't: If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.