When do sleep problems become insomnia? We tell you more about signs & symptoms of insomnia along with ways to help treat it
What is insomnia?
Insomnia is when you regularly experience sleep problems such as difficulty getting to sleep or staying asleep which mean you don’t feel refreshed the next day. Insomnia can leave you feeling tired, lethargic and lacking energy the next day which can disrupt your daily life. This means your usual activities may feel like more of a struggle than usual and it can also impact your mood and how you interact with others, too.
It’s thought to affect one in three people in the UK and it’s particularly common amongst older people.
On average, adults usually need around seven to nine hours of sleep a night, but older adults may need less and babies and children may need more. The ideal amount of time is different for everyone, but below we tell you more about the signs and symptoms of insomnia which may suggest you’re not getting enough good quality sleep each night.
How do I know if I have insomnia?
You may have insomnia if you regularly experience any of the following sleep problems:
• You find it hard to get to sleep
• You wake up several times during the night
• You often lie awake at night
• You wake up early and can’t get back to sleep
• You still feel tired after waking up
• You find it hard to nap during the day even when you feel tired
• You feel tired and irritable during the day
• You find it hard to concentrate during the day because of tiredness
Insomnia can be further broken down into two different types:
Short-term insomnia
If you have insomnia for a period of less than three months, it’s known as short-term or acute insomnia.
Long-term insomnia
If you have insomnia that lasts three months or longer, it’s known as long-term or chronic insomnia. For some people, this can last for months or even years and is likely to have a much greater impact on mood, relationships and quality of life. You should see a GP for support and advice on treatment options.
If you’re not sure if you have insomnia, you could take the NHS Sleep Self-Assessment Test which gives you a sleep score and advises when you should see a GP.
What causes insomnia?
There are a range of things that may cause insomnia, including:
• Everyday stress and anxiety – such as work or financial stress, or a bereavement
• A poor sleeping environment – such as a bed that’s uncomfortable or a room that’s too cold or too hot, light or noisy
• Lifestyle factors – such as smoking or using products with nicotine, drinking alcohol or caffeine before bed or taking recreational drugs like cocaine and ecstasy
• A disrupted sleep pattern – such as jet lag or shift work
• Certain medical conditions – such as schizophrenia, bipolar disorder, Alzheimer’s disease, Parkinson’s disease, restless legs syndrome, an overactive thyroid or long-term pain
• Certain medicines – speak to your GP if you’re taking any medicine and you think it may have caused insomnia
• Certain life stages – such as menopause and pregnancy
• Other sleep-related problems – such as nightmares, sleepwalking, sleep apnoea (snoring or interrupted breathing during sleep) or narcolepsy (suddenly falling asleep anywhere)
How to treat insomnia at home?
Insomnia often gets better by creating good sleep habits (also known as good sleep hygiene). There are a number of self-help tips that you can try at home to help treat insomnia, including:
• Going to bed and waking up at the same time every day to help your body get into a good sleep routine
• Relaxing for at least one hour before bed to help you wind down, such as by reading a book or taking a bath
• Using curtains and blinds to make sure your bedroom is dark and quiet. You could consider using an eye mask or ear plugs if you need extra help with this
• Doing exercise throughout the day but no later than four hours before going to bed
• Making sure your bed is comfortable, including your mattress, pillows and bed sheets
• Writing down anything you’re worried about before bed to help stop you thinking about it overnight
It’s recommended to avoid:
• Smoking or drinking alcohol or caffeinated drinks such as tea or coffee at least six hours before going to bed
• Eating a big meal late in the evening
• Watching television or using bright devices like smartphones, tablets or computers right before going to bed because these can make you feel more awake
• Napping during the day or sleeping in after a bad night’s sleep
If you’re struggling to get to sleep at night or you’ve woken up during the night, try not to lie in bed feeling worried about getting back to sleep or watching the clock until you need to be up in the morning. Instead, try getting up and doing something relaxing for 20 minutes, such as reading a book in another room or listening to quiet music, before trying to get to sleep again. Avoid going for a drive during this time and any time that you’re feeling sleepy.
How can a pharmacist help with insomnia?
There are a range of over-the-counter sleeping aids available from your local Boots pharmacy which, although cannot cure insomnia, may help provide relief from temporary sleep disturbances. They shouldn’t be used for long periods of time. A pharmacist will be able to advise on suitable options.
Some sleeping aids can make you feel drowsy the next morning which can make it dangerous to do things like driving or operating heavy machinery. You should see your GP before taking any of these for sleep problems and ask them for advice if you find you need to take sleeping aids regularly for sleep problems.
When to see a GP for insomnia?
You should see a GP for insomnia if:
• You’ve tried changing your sleeping habits and it hasn’t helped
• You’ve had trouble sleeping for months
• Insomnia is affecting your daily life and you’re finding it hard to cope
Other treatments for insomnia
A GP can advise on suitable treatments for insomnia if self-help treatments haven’t worked. Sometimes they may refer you for cognitive behavioural therapy (CBT) on the NHS, which is a type of talking therapy that can help you change the thoughts and behaviours that may be keeping you from sleeping.
In some cases, you may be referred to a sleep clinic to help with any problems that may be causing your insomnia, such as sleep apnoea.
Although they used to be more common, sleeping pills are only rarely prescribed for a few days or weeks at most. This is in cases where insomnia is very bad or other treatments haven’t worked.
A GP will be able to advise on the most suitable type of treatment option for you.
