Insomnia occurs in one-third of the UK population and can have a significant negative impact on someone’s day-to-day life. This article explores what insomnia is and what to do if you have it.
Insomnia means low-quality sleep along with daytime difficulties because of it. It can occur in many different forms, from difficulties falling to sleep, staying asleep, waking up too early without being able to get back to sleep, or not feeling refreshed from sleep. It leads to significant symptoms in the daytime such as tiredness, difficulties concentrating, and sometimes problems controlling your emotions.
Because everyone is unique, the amount of sleep someone requires to function their best varies from person to person and also tends to decrease with age. There are however averages that most people do fit into. The majority of adults need between 6 and 9 hours of sleep per night and the average range of time taken to fall asleep is between 10 to 30 minutes. It is also normal to wake up from time to time at night. Because everyone’s sleep requirements differ, there are no set criteria to diagnose insomnia. If you have insomnia you will have difficulty in one or more aspects of sleeping (falling or staying asleep or waking up early) along with daytime symptoms due to poor sleep. If you do not have daytime symptoms then it is not insomnia.
Absolutely, many people find they can improve their insomnia by simple changes they can make at home. This is known as sleep hygiene and it is about getting the environment and bedroom routine optimised in order to aid your sleep. Routine is key, aim to go to bed and wake up at the same time every day where possible and set a daily pre-bed routine that you follow every night which includes some wind-down time/relaxation. If you can’t sleep after 20 minutes, get up and start the routine again. Block out any noise and light from your room and avoid using screens like your laptop or phone late at night. And lastly, try not to worry about not getting enough sleep, so avoid any clock watching or calculating how many hours left till you wake up. The worry about not sleeping well actually makes your sleep worse.
You should book to see your doctor if you have tried the sleep hygiene advice for 3 weeks or more and have not seen any improvement or if your day-to-day life is getting significantly affected due to insomnia symptoms. Insomnia can also be caused or linked to physical or mental health conditions so if you have any other symptoms such as low mood or physical health symptoms like difficulty breathing lying down or needing to urinate multiple times in the night then you should see your doctor.