7 things to know about insomnia

It’s the bugbear of millions of people. If nothing else, you can take comfort in the fact that when you’re tossing and turning and struggling to fall asleep, so many others are as well!

How and why does insomnia start? Let’s understand a bit more about this sleep disorder.

The struggle to sleep

Everyone, from children to adults, needs restful, good-quality sleep. The quality of your sleep is vital in your daily life. Being well-rested impacts how well you function each day, and in the long run, takes a toll on your cognitive functions and overall wellbeing.

So, why do so many people struggle to sleep? Bad habits, for one. If you regularly get into bed at 9pm but spend the next three hours scrolling on your phone, it’s little wonder you may struggle to sleep. The disruptive blue light and ongoing mental stimulation of videos and images can keep you mentally “awake” even if your body is tired and you’re ready to fall asleep.

For others, insomnia may be an unpleasant side-effect of a chronic medication, dealing with an injury or medical condition, or due to ongoing anxiety and stress.

7 things to know about insomnia

1. Insomnia isn’t just about not falling asleep. Some people find they can nod off relatively easily, but it’s staying asleep that becomes a problem. Insomnia can mean waking up continuously throughout the night, waking too early, and not being able to fall asleep for hours.
2. Women, don’t discount the effect of hormones on sleep. Pregnancy, menstruation, pre-menopause, and menopause can disturb your sleeping patterns. Hormones play a big role in sleep, and for women, these hormonal fluctuations can lead to interrupted sleep. Studies show that women are nearly twice as likely to experience insomnia compared to men.
3. Keeping a consistent sleep schedule can help pinpoint your trouble areas, so you can take action to curb insomnia. Begin your pre-sleep ritual at the same time each day. Lay down in bed at the same time every night and try not to take naps. The goal is to create a calming sleep routine when it’s time to wind down.
4. It’s not just about being tired; insomnia can have a long-term effect on your health. Without enough deep rest (over a period), your risk for heart disease, diabetes, and high blood pressure increases. You may even notice the effects on your mental and brain health. More mood swings than usual? Trouble concentrating? Sleep is that essential time when your brain and body get the chance to rest and recuperate, so long-term sleep disturbances can put intense strain on your immunity.
5. Sleep anxiety is a condition that can be triggered by insomnia itself. It’s the added stress of worrying about the fact that you’re not sleeping, and how it’s going to affect you. Understandably, this cycle can be frustrating. You worry about sleeping which keeps you awake, which increases the anxiety, which also keeps you awake. That is why sleep experts often recommend getting out of bed if you’re tossing and turning for more than 20 minutes. Get up and do something calming for a few minutes and only return when you feel sleepy again.
6. We’ve all been there; reaching for a sleeping tablet when you’re desperate for rest. In the short-term, medication can help, but sleeping pills can become less effective over time and may lead to dependency. They also don’t solve the root causes of insomnia. Doctors will often recommend non-medication options first, such as cognitive behavioural therapy (CBT). This treatment works to change disruptive sleep habits and thoughts. Lifestyle changes, relaxation techniques, and creating a sleep-friendly environment are all healthier and more sustainable in the long run.
7. Good sleep is a habit, and like any habit, it can be built. Your brain responds well to routines. Going to bed and waking up at the same time every day (yes, even weekends), limiting screen time at night, and keeping your bedroom dark can signal to your brain it’s time to rest. Try gentle stretching, herbal teas like Rooibos or chamomile, and calming music to further help wind things down. It may take time, but with consistency, your body learns to sleep better. Even if insomnia has been a long-term struggle, small daily changes can make a big difference.

Good to know

There are treatments available for sleep issues, so speak to a doctor if you need more specialised treatment. Left untreated, insomnia can wreak havoc on your health, so it’s worth investing the time into managing insomnia.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.