WHAT IS INSOMNIA?

Insomnia 

There are two types of Insomnia:

Acute Insomnia: temporary symptoms which resolve themselves after a few nights

• Worrying about life events: job, family, health, etc. and not being able to switch off thoughts (rumination)
• Taking longer than 20-30 mins to fall asleep in bed, even though you are tired
• Having difficulty or inability to initiate sleep 
• Waking up at night and having difficulty getting back to sleep. Tips HERE
• Experiencing poor and non-restorative sleep quality and duration

Chronic Insomnia: usually linked to a medical or psychological issue

• Taking longer than 20-30 mins to fall asleep in bed, even though you are tired
• Regularly having difficulty or inability to initiate sleep (3+ times per week)
• Waking up frequently at night and having difficulty getting back to sleep. Waking during the night tips HERE
• Experiencing poor and non-restorative sleep (NRS) quality and duration
• Experiencing some or all of these symptoms for more than 3 months

Primary insomnia is sleeplessness that cannot be attributed to an existing medical, psychiatric or environmental cause (such as drug abuse or medications). 

Secondary insomnia is when symptoms of insomnia arise from medical illness, mental disorders or other sleep disorders. 

Insomnia is different from sleep deprivation, which occurs when an individual does not have the opportunity to get a full night of sleep.

What causes insomnia?

Symptoms of insomnia can be caused by a variety of biological, psychological and social factors. They most often result in an inadequate amount of sleep, even though the sufferer has the opportunity to get a full night of sleep. For example:

• Mental health issues
• Using technology in bed
• Inconsistent bedtime routine and poor sleep hygiene
• Smoking, alcohol and drug use 
• Hormonal changes due to: pregnancy, menopause or perimenopause
• Sound, temperature and/or light disturbances in bedroom
• Irregular work or shift patterns
• Napping during the day (morning or evening)
• Physical pain
• Allergy and respiratory problems
• Frequent urination
• Lack of exercise
• Stress & Anxiety

How does insomnia affect us?

The affects of insomnia can affect both physical and mental health.

Symptoms can be:

• Sleepiness during your day
• Feeling irritable, grumpy, short-tempered, angry
• Issues with memory and concentration 
• Having difficulty staying focused. Fuzzy thinking
• Headaches or tension
• Lack of motivation and energy
• Lack of positive thought. Pessimism
• Less ability to deal with stress
• Depression
• Anxiety about the ability to sleep
• Some people become more at risk for chronic pain or heart disease 
• Mistakes or accidents due to slower reactions e.g, while driving  

Who is more likely to experience Insomnia?

• Women are 40% more likely than men to develop insomnia
• Nighttime waking can increase with age. Read more HERE
• People who have a medical or psychiatric illness, including depression, are at risk for insomnia.
• People who use medications may experience insomnia as a side-effect, e.g, SSRI anti-depressants or beta-blockers

How can I improve insomnia?

Talk to your GP or healthcare provider for support, signposting or referral to a specialist, especially if you have been experiencing symptoms for more than 3 months. 

Your GP could ask you to complete a sleep log to track your sleep quality and duration.