Two types of insomnia
Primary insomnia – disrupted sleep not caused by any underlying physical or psychological condition. Most common causes include general anxiety, noise, extreme temperatures, caffeine, alcohol, and stress.
Secondary insomnia – disrupted sleep caused by a known psychological or physical condition. Common causes include sleep apnoea, pain, restless legs syndrome, Parkinson’s disease, ADHD, certain medications etc.
Primary insomnia is the most common form of the condition, affecting one in ten people in the UK. It’s more common in women than men, and older people are more likely to suffer than younger people. However, insomnia can affect anyone at any age.
How much sleep do we need?
The amount of sleep we need depends on our age and our personal needs. Babies generally require about seventeen hours, whereas older children need nine-ten. Adults generally report needing anything between five-ten hours sleep per night, although the average is around seven.
The best way to find out how much sleep you need at night is to record how many hours you’ve slept when you’ve had a day where you’ve been able to function efficiently, have not felt tired, and woke up in the morning feeling refreshed.
As people get older, sleep becomes more fragmented and lighter, and it generally takes longer to fall asleep.
Symptoms of insomnia
The main symptom of insomnia is having difficulty falling or staying asleep. In addition you may:
-
Wake up early in the morning
-
Wake up feeling tired and not refreshed
-
Wake up frequently in the night and have difficulty going back to sleep
-
Have trouble concentrating during the day
-
Feel depressed, anxious, and irritable
What are the treatments for insomnia?
1. Primary insomnia
Primary insomnia is sleep disruption that’s unlikely to clear up on its own, although occasionally it does. Often you need insomnia treatments such as psychological help or to take medicines, but there is a great deal you can do yourself to try and change your disturbed sleep pattern:
-
Reduce your caffeine intake (tea, coffee, fizzy drinks), especially in the evening
-
Reduce your sugar intake (sugary drinks and food), especially in the evening
-
Avoid drinking alcohol late in the day. Although it may initially help you get to sleep it will reduce the quality of the sleep and may cause you to wake up early
-
Avoid overeating late in the day, especially foods that contain a lot of fat, sugar, and protein. Try a low fat yoghurt or a healthy cereal
-
Give up smoking, as this could contribute to night-time breathing difficulties
-
Exercise regularly through the day, but avoid strenuous activity close to bed time
-
Avoid napping during the day
-
Set yourself a bedtime routine so you go to bed and wake up at regular times. You could have a warm bath and a milky drink, or listen to some soothing music
-
Try doing meditation or yoga in the evenings, as these exercises could help relax your body and prepare you for sleep
-
Make sure your bedroom’s main function is for sleep. Set the temperature to what best suits you, have as many or as few pillows as you need, make sure the room is well ventilated, and is as dark as possible
-
Reading before bed is better than watching television – which can be stimulating rather than calming
-
Stop worrying. Lying in bed worrying about not being able to get to sleep can make things worse. Tell yourself that lying relaxing, calm, and warm is as good as a sleep, which helps take the pressure off. If your head tends to be full of thoughts and worries take a notebook and pencil and write it all down before getting into bed. This will help you to stop brooding.
