Sleep is one of the most important of our bodily processes. It helps to maintain good brain functions and keeps the body healthy. Sleeping well also helps to regulate your hormones and everyday processes such as digestion. However, sometimes sleep can be interrupted, and if you experience this regularly you may have insomnia.
Insomnia is one of the most common problems affecting sleep. Around one third of adults experience insomnia symptoms, and one in ten adults have symptoms so severe that it is considered a sleep disorder.
What is Insomnia?
People with insomnia regularly struggle to fall asleep or, when they do sleep, may find themselves waking up regularly. The resultant lack of sleep can cause distress, or may lead to difficulties performing daily activities. People who experience difficulty sleeping for at least three nights a week for a month or more may have a condition called persistent insomnia disorder.
Because a lack of sleep affects your body’s natural rhythms, continued sleep deprivation from insomnia could lead to health complications.
Symptoms
The main sign that you may have insomnia is difficulty sleeping. This may involve going to sleep at a regular time but feeling restless in bed. Some people may experience hypnic jerks, which is when their body suddenly twitches as they’re falling asleep. This can make it difficult to get settled again.
You may also find that you wake up at random times in the night and struggle to get back to sleep. Often, when you wake from sleeping you will still feel tired. In some cases, you may feel more tired than when you went to bed.
It is not only in your sleep that you will experience insomnia symptoms. During the day, you are more likely to experience fatigue and tiredness. Your body may be achy or your eyes feel itchy and heavy. Someone experiencing insomnia may also be more irritable due to their tiredness. It is also possible that you will experience a lower overall mood or struggle with your memory.
Causes of Insomnia
The causes of insomnia vary from person to person and can be wide-ranging. Examples include:
- • Life stresses – Work, relationships, finances, etc.
- • Medication side effects – Some medicines may interrupt sleep
- • Anxiety – The symptoms of anxiety can make it difficult to rest at night
- • Unhealthy sleep habits – Too much screen time, poor sleep schedule, etc.
- • Chronic pain – Conditions such as arthritis or fibromyalgia can make it difficult to relax
- • Caffeine – Drinking too much caffeine, especially before bed, can trigger insomnia
- • Sleep disorders – Sleep apnoea and restless legs syndrome can lead to poor sleep
- • Hormone fluctuations – Triggered by menstruation, menopause, or thyroid disease
- • Gastrointestinal disorders – These can cause discomfort when trying to sleep
Research suggests that women are twice as likely to experience insomnia as men. Furthermore, older adults are also more prone to insomnia. Research also suggests that autistic people are more likely to experience insomnia – it’s important to remember that autism affects people throughout their life, not just in childhood.
If you are worrying about your wellbeing at home and this is keeping you up at night, consider a personal alarm from Telecare Choice for extra reassurance.
Risks of Insomnia
Whilst the occasional sleepless night will likely have few effects beyond leaving you a little tired and irritable during the day, repeated bouts of insomnia can have a more long-term impact.
However, even one bad night can have its risks. Tiredness may affect your concentration, making it unsafe to drive or handle heavy machinery. An accident could result in injury to you or someone else.
The longer you experience poor sleep, the greater your risk of developing other health conditions. Poor sleep has been linked to obesity, diabetes, high blood pressure, and heart disease. Over time, it may also cause long-term memory problems, increasing your risk of conditions such as dementia.
A further side effect of insomnia is that it can make you appear older than you are.
Solutions to Insomnia
Treating insomnia will often come down to the cause of your interrupted sleep. You may require medications to address other conditions, for example. Alternatively, you may need counselling to address emotional stressors that are impacting your ability to relax.
Many cases of insomnia, however, can be addressed with small lifestyle changes – assuming the condition doesn’t pass on its own.
Physical Activity
A sedentary lifestyle can increase the likelihood of sleeping poorly. Keeping active helps to burn excess energy, making it easier to settle down at night. Exercising outside, in particular, can help your body establish a healthy rhythm. Not only will it improve your sleep, but it will improve your health, too. Even something as simple as a half hour walk could improve your sleep.
Establish a Sleep Routine
It’s important to go to sleep around the same time every day. This helps your body learn when it needs to wind down and prepare for bed. You should also establish a regular time for waking up. Sleeping in for too long can throw your body out of rhythm, making it harder to settle down in the evening. Whilst it might be tempting to have the occasional lie-in or late night, these can have a detrimental impact on your sleep.
Avoid Large Meals Before Bed
It is advised that you avoid eating for at least three hours before bed, and if you do make sure you only snack. A large meal could result in indigestion as you sleep or cause acid reflux. Moreover, the extra energy intake after a large meal could make it more challenging to fall asleep.
Keep the Room Dark
The human body uses light to determine when it’s time to sleep and when it’s time to wake up. This is known as our Circadian Rhythm. However, modern conveniences can disturb our natural sleeping patterns. It is important to keep your room dark to improve the quality of your sleep. If there is light coming through from outside, consider investing in some blackout curtains. It is also recommended that you don’t use technology for at least thirty minutes before bed.
Meditation
Its important to find a way to relax before bed. Some methods to try include putting on some soothing music or reading a good book. One method that is effective for many people – though not everyone – is meditation. This practice is designed to clear the mind and help your body relax. Whilst often used to achieve peace of mind, meditation can make it easier for you to settle before bed. Take some time to sit down and focus on your breathing, emptying your mind, and relaxing your body. This can help you to fall asleep easier and stay asleep.
Medication
If nothing else helps you to fall asleep, you can try using medications. Over the counter options such as Kalms and Nytol are effective for helping with the occasional difficult night. Just make sure you follow the instructions. If you find you cannot fall asleep without medication, you should consider visiting your doctor to find out what is affecting your sleep.
Peace of Mind from Telecare Choice
It’s important to feel comfortable and confident in your own home. A personal alarm offers peace of mind to you and your loved ones, allowing you to call for help in an emergency. If you experience a fall or have a medical emergency, simply press the button on your personal alarm pendant to send an alert to our emergency Monitoring Team.
When we receive your alert, our team will arrange help on your behalf by informing your emergency contacts. Your emergency contacts can be friends, family, neighbours, or carers.
To find out more about the Telecare Choice personal alarm service, read our in-depth guide. If you have any questions, please do not hesitate to get in touch by calling on 0800 635 7000. You can order a personal alarm online today.
Editor’s Note: This article was updated on 25th June 2024 to reflect current information.
