What is Insomnia? Symptoms and Treatments

External factors can often trigger insomnia, for example, sleeping in a room that’s too hot or too cold, loud noises, light filtering in through a window, and an uncomfortable bed. In addition, anything that disrupts your circadian rhythm can contribute to insomnia, such as shift work and jet lag.

Alcohol, caffeine and nicotine can all adversely affect your sleep patterns, as well as recreational drug use like cocaine and ecstasy.

It’s quite common for someone experiencing stress, anxiety or depression to suffer from insomnia. Schizophrenia and bipolar disorder have also been linked to an increased risk of sleep trouble.

Some physical health conditions such as chronic pain, arthritis, Alzheimer’s disease, overactive thyroid and menopause can also impact sleep patterns and cause insomnia.

Getting enough sleep is imperative and can have many mental and physical health benefits, our bodies also repair damaged DNA and cells caused by free radicals.

Sleep plays an important role in allowing our body to rest and recover its energy levels and supports healthy brain function, so you can wake up feeling recharged and alert. Other sleep benefits include maintaining a healthy balance of hormones, strengthening your immune system, boosting your memory and increasing your capacity for learning and productivity. Sleep also promotes growth and brain development in children.

Poor sleep quality or sleep deficiency over time means the brain cannot function properly and can also increase your risk of weight gain, obesity, and chronic health conditions like strokes. In addition, not getting enough sleep can affect your body’s ability to produce cytokines – a protein that supports your immune system by targeting infection and inflammation – meaning you are more susceptible to diseases. If mental health problems are causing your insomnia, it can be a difficult cycle to break, as sleepless nights can increase stress and anxiety levels, which can further exacerbate mental health issues.

Start by setting up a sleep schedule, where you aim to go to bed and wake up at around the same time each day to get into a routine. That said, you should only go to bed when you feel tired, as going to bed too early can leave you tossing and turning for hours anyway. To prepare yourself for sleep, start winding down an hour or so in advance. Turn off the television and put your phone on airplane mode or leave it in another room. Mobiles and tablets emit blue light that can suppress the body’s production of the sleep-promoting hormone, melatonin. So, instead of swiping and scrolling, take a bath or read a book. Then, make sure your mattress and pillows are comfortable and the room is quiet and dark – it might help to use an eye mask or earplugs. Following these steps, every night can be a highly effective insomnia remedy.

Related Article: Mental Health & Coping Mechanisms

Learning how to calm both the mind and body is a useful tool for managing any stress or anxiety that might be preventing you from getting enough sleep. Explore meditation and mindfulness, and spend a few minutes doing some deep-breathing exercises before going to bed. Stand, sit or lie down – whatever feels most comfortable – and take a moment to scan your body from head to toe, encouraging each muscle to relax. Take a deep breath in for five counts through your nose, then exhale gently for five counts through your mouth. Repeat this a few times, while really focusing on the sensation of breathing in a calm and controlled way.

Keep a sleep diary and look for patterns forming between what you did during the day and what your quality of sleep was like that night-time. Do you sleep better on the days when you’ve been more physically active? Is your sleep more disturbed when you’ve got an important meeting the next day? Experiment with eating a large lunch and a small dinner; a big meal before bedtime can disrupt sleep as your body is focused on digesting the food rather than winding down. Similarly, try not to smoke, or drink alcohol, coffee or non-herbal tea at least six hours before it’s time to go to bed. Remember, learning to recognise the causes of your insomnia can help you to devise personalised coping strategies of your own.