Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month.
How much sleep you need
Everyone needs different amounts of sleep.
On average, we need:
- adults: 7 to 9 hours
- children: 9 to 13 hours
- toddlers and babies: 12 to 17 hours
You probably do not get enough sleep if you’re constantly tired during the day.
Insomnia is thought to affect about a third of people in the UK. You’re more likely to have difficulty sleeping as you get older because your sleep pattern changes – half of people over 65 have insomnia at some point.
Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. Recently, researchers have begun to think about insomnia as a problem of your brain being unable to stop being awake (your brain has a sleep cycle and a wake cycle—when one is turned on the other is turned off—insomnia can be a problem with either part of this cycle: too much wake drive or too little sleep drive). It’s important to first understand what could be causing your sleep difficulties.
Causes of insomnia
There can be many things that contribute to insomnia. Here are just some of the potential causes.
· Environmental factors such as noise, light seeping through your blinds, an uncomfortable bed or feeling too hot or cold can all affect your ability to sleep.
· Lifestyle habits such as an irregular sleep or eating routine, eating late at night, not getting enough exercise, or exercising too late at night can make it difficult to sleep.
· Something causing you temporary stress or worry such as a new job, work stress, financial concerns or a bereavement in the family may keep you awake.
· Having a mental health condition such as stress, anxiety or depression may cause insomnia.
· Jet lag and shift work can disturb your sleep patterns.
· Drinking alcohol can have a significant impact on your quality of sleep. Many people see alcohol as a way to help with sleep problems; but the effect it has on your sleep can make the situation worse.
· Too much caffeine – for instance, drinking lots of tea and coffee – can keep you awake.
· Certain health conditions can make it hard to sleep.
Medical Causes of Insomnia
There are many medical conditions (some mild and others more serious) that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.
Examples of medical conditions that can cause insomnia are:
- Nasal/sinus allergies
- Gastrointestinal problems such as reflux
- Endocrine problems such as hyperthyroidism
- Arthritis
- Asthma
- Neurological conditions such as Parkinson’s disease
- Chronic pain
- Low back pain
Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.
In addition, insomnia may be a symptom of underlying sleep disorders. For example, restless legs syndrome—a neurological condition in which a person has an uncomfortable sensation of needing to move his or her legs—can lead to insomnia. Patients with restless legs syndrome typically experience worse symptoms in the later part of the day, during periods of inactivity, and in the transition from wake to sleep, which means that falling asleep and staying asleep can be difficult. An estimated 10 percent of the population has restless legs syndrome.
Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person’s airway becomes partially or completely obstructed during sleep, leading to pauses in breathing and a drop-in oxygen level. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.
If you have trouble sleeping on a regular basis, it’s a good idea to review your health and think about whether any underlying medical issues or sleep disorders could be contributing to your sleep problems. In some cases, there are simple steps that can be taken to improve sleep. While in other cases, it’s important to talk to your health professional to figure out a course of action. You should not simply accept poor sleep as a way of life—talk to your health professional or a sleep specialist for help.
‘Sleep hygiene’ is a term used to describe strategies and habits that help promote good sleep and provide long-term solutions to sleep difficulties.
Dos
· go to bed and wake up at the same time every day – only go to bed when you feel tired
· relax at least 1 hour before bed – for example, take a bath or read a book
· make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs
· exercise regularly during the day
· make sure your mattress, pillows and covers are comfortable
Don’ts
· do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
· do not eat a big meal late at night
· do not exercise at least 4 hours before bed
· do not watch television or use devices right before going to bed – the bright light makes you more awake
· do not nap during the day
· do not drive when you feel sleepy
· Don’t take naps during the day. It can make it difficult for you to sleep at night. If you really do need to try to nap sitting upright in a chair. This provides a power nap without allowing you to go into that deep sleep that may have an impact on your next night’s sleep
Treatments
Behavioural therapies
If you’ve been having trouble sleeping for several weeks or more, your GP may suggest referring you to psychological services to try a behavioural therapy.
· Cognitive behavioural therapy (CBT) This can help you change the thoughts and behaviours that keep you from sleeping.
· Stimulus-control therapy can help you to re-associate your bed and bedroom with going to sleep and to create a regular sleep routine.
- Relaxation therapy can help you relax your muscles and clear your mind of distracting thoughts.
- Sleep-restriction therapy limits the amount of time you spend in bed to the time when you actually go to sleep. You can then gradually increase the time you spend in bed as your sleep improves.
Medicines
GPs now rarely prescribe sleeping pills to treat insomnia and only recommend medicines for insomnia (sleeping pills) as a last resort, if you’re unable to function during the day because of insomnia. These medicines are often associated with side-effects such as making you feel sleepy the next day. They also become gradually less effective the longer you take them, and you can become dependent on them if you take them for a long time. If you take them, you should only use them for as short a time as possible.
Complementary therapies
Complementary therapies like nutritional therapy, acupuncture, homeopathy and herbal remedies may help with insomnia. If you decide to give them a try, make sure you choose a reputable practitioner, registered with the appropriate regulatory body.
EAT WELL: A healthy balanced diet will aid sleep. Timing of food intake is important – avoid heavy meals soon before bed, although a light snack may prevent an empty stomach that can be distracting. Avoid foods that cause indigestion. Consider food/drinks that contain Tryptophan which can act as a natural sleep inducer. Also, balance your fluid intake – it is important to keep hydrated but without waking too frequently for bathroom visits. Talk to a qualified health professional a few simple food tips such as remembering to eat a well-balanced breakfast may assist your adrenals to support your end of day wind down. The adrenals trigger your fight and flight response and those hormone messengers need to be calming down towards the end of the day, to support a restful nights sleep. A crucial aspect of adrenal support is cutting out caffeine, alcohol and sugar as much as possible.
USE A SLEEP DIARY: These can be useful to establish the facts about your sleep pattern and track progress.
Soothing herbal teas – Both chamomile tea and valerian tea can be particularly useful. You can sip chamomile tea during the day for calming, soothing effects, but keep valerian for the evening when you don’t need to drive as it can make you really drowsy.
Snack before bed – Ok so no heavy meals before bed, but also a little snack before bed can work wonders, as long as it’s not a chocolate bar. Dips in blood sugars during a night’s sleep may trigger your body to wake up. Have a protein-rich snack just before bed to make sure your blood sugar is balanced through the night. Blood sugar dips not only wake you but place extra stress on the adrenals too. Oatcakes with nut butter and sliced banana is particularly beneficial. Bananas contain tryptophan – a sleep-supporting amino acid.
Magnesium –This mineral is commonly referred to as ‘nature’s relaxant’ and is especially important for the adrenals; it’s a crucial supplement if you think your disrupted sleep patterns could be due to stress.
Vitamin C – This essential nutrient is found in high amounts in the adrenal glands.
Adaptogen herbs – Asian ginseng, rhodiola root and cordyceps mycelium are useful adaptogen herbs that can help to rebalance adrenals.
Mindfulness meditation – A routine of 10 minutes mindfulness meditation first thing in the morning and just before bed is so simple but incredibly effective at supporting overworked adrenals
Thank you for reading. Please do not take any supplements or change the way you eat without consulting a health care professional.
