How to put insomnia to bed, for good!
Today may be World Sleep Day, but according to the NHS one in three of us will suffer with insomnia in our lifetime. But the good news is we can train our brains to sleep well.
Dr Zoe shares her own experience with insomnia and her tips for achieving the best night’s sleep, and explains that the secret to sleeping successfully is not something that happens overnight, but takes practice.
How much sleep should we be getting?
Everyone needs different amounts of sleep but on average adults need between seven and nine hours.
How do I know if I have insomnia?
- You find it hard to go to sleep
- You wake up several times during the night
- You lie awake at night
- You wake up early and cannot go back to sleep
- You still feel tired after waking up
- You find it hard to nap during the day even though you're tired
- You feel tired and irritable during the day
- You find it difficult to concentrate during the day because you're tired
What causes insomnia?
- Stress, anxiety or depression
- Noise
- Blue light from phones and computers
- A room that's too hot or cold
- Uncomfortable beds
- Alcohol, caffeine or nicotine
- Recreational drugs like cocaine or ecstasy
- Exercising just before going to bed
- Jet lag
- Shift work
How do we beat it?
Train your brain: When it comes to falling asleep, we are unable to instruct our brain to simply nod off, but are dependent on our brain switching from 'awake mode' to 'sleep mode' automatically. With practice and persistence, we can train our brain to sleep well. This is called 'sleep hygiene'.
Make your bedroom fit for a good night's sleep: According to Dr Zoe, the bedroom should only be used for two things... sleep and sex! However, in lockdown many people have had to convert their bedrooms into their work space meaning that their brains have come to associate their sleeping space with work and stress. Dr Zoe suggests that there are several ways to transform your bedroom back into your dedicated sleeping space after a day of work:
- Cover your workspace by throwing a sheet over it
- Make sure your laptop is out of sight
- Ensure that your room is cool, dark and quiet
Have a bedtime routine: Having good 'sleep hygiene' relies heavily upon a good bedtime routine. This routine should begin at least 30 minutes to one hour before you try to go to sleep. Creating a calming routine helps your nervous system to switch from the 'sympathetic' (alert, fight, flight) to the 'parasympathetic' (rest, sleep, digest). Dr Zoe suggests:
- Having a bath
- Reading a book
- Lighting a calming candle or using pillow spray
- Drink a soothing drink such as chamomile tea or warm milk
- Massage your face
- Meditate
Use daytime to prepare for nighttime: Having a bedtime routine isn't the only way to have a successful night's sleep. The activities that you carry out in the daytime count too:
- Ensure that you exercise during the day (not near bedtimes)
- Exposure yourself to natural light (at least 10 minutes at lunchtime)
- Limit any naps to 30 minutes
Can therapy or medication help?
- In some cases, a special type of cognitive behavioural therapy (CBT) designed for people with insomnia (CBT-I) may be recommended.
- Dr Zoe suggests that medication is rarely the answer, as it does not treat the underlying cause of insomnia, and can cause serious side effects such as being drowsy in the day
- Prescription sleeping tablets are usually only considered as a last resort and should only be used for a few days or weeks at a time as they can be addictive if used for long periods and become less effective over time