What is insomnia?

There are two types of insomnia; either chronic or long-term inability to sleep through the night, or the occasional or episodic pattern of sleepless nights. Insomnia is defined as

Many people manage to have full productive lives with less than six hours sleep each night but just as many people are impacted by disordered sleeping without even realising the subtle impacts it can have on daily life. Everyone’s sleep needs are different but 6-8 hours of sleep is recommended for most people, with 4-hours of undisturbed sleep being the bare minimum to function effectively.

What causes insomnia?

There are many different causes and explanations for insomnia. These include stress, irregular sleep schedule and poor sleeping habits. In some cases insomnia can be a symptom of mental health disorders like anxiety and depression. Physical illnesses, pain, medications, neurological problems, and specific sleep disorders are also causes of insomnia.

Who experiences insomnia?

Many people, especially shift workers, suffer from sleep disturbances when they change their sleeping pattern after moving from night shift to afternoon or day shifts and vice versa Insomnia is commonly suffered by new parents. Disrupted sleep patterns are common during the few months of a child’s life and this can lead to insomnia in new parents as they struggle to get four or more uninterrupted hours of rest each night.

Others may suffer from insomnia when they are overstimulated. This overstimulation can be caused by stress, too much alcohol or caffeine. Drugs such as diet medications or cold remedies can also trigger episodes of insomnia. Noise or changes in the sleeping environment can also cause occasional insomnia.

What is the treatment for insomnia?

Sleeping well is a habit. Disturbing that habit by going to bed at different times and not being prepared for sleep can make insomnia episodes a more regular occurrence.

Before appropriate treatment for insomnia can be determined, it is important to establish what is your usual sleep pattern or needs. Not all of us need eight or nine hours of sleep as we age. You can chat with our community pharmacists. They can help to determine if there has been any change that may have caused a change in your ability to sleep.

Creating a calm night time routine that you stick to is the first step to treating insomnia. There are supplements, which in correct doses, can support improved sleep quality like valerian and magnesium.

Best Practice Sleep Habits to Support Insomnia

Sleep hygiene is about undertaking activities that should help you fall asleep; either on first going to bed, or to fall asleep more easily after being woken. Establishing a pattern of only going to bed when tired and ready for sleep, and only trying to go to sleep when you get into bed, helps build a pattern of sleep preparation.

Remove stimulants, such as bright bedroom lights, televisions, cell-phones and computers from the bedroom, or ensure they will not cause you to wake up by turning them off. It is often helpful to remove clocks as repeated checking of how long you have taken to fall asleep generally worsens the anxiety about being able to sleep.

If you are unable to fall asleep within about 30 minutes of going to bed, then it is helpful to get up and do something in another room to stop you worrying about being unable to sleep. You can return to bed after a period of quiet reading, de-stressing or relaxing exercises, such gentle breathing or slow yoga.

Get More Support for Insomnia

If you feel like you’ve tried everything suggested so far, chat to our pharmacists or your doctor about medical treatments for insomnia. Short term use of medicines, such as sedating antihistamines, may be helpful for a day or two to break the habit of sleeplessness.

These medicines should only be used if safe for you and this is best discussed with our community pharmacists or your doctor, especially if the sleeplessness is caused by mild depression or anxiety.

It is important to remember that alcohol is not helpful in assisting sleep problems. Although it does sometimes make you feel more relaxed and sleepy, it can also cause insomnia. It is best to avoid alcohol if you're experiencing insomnia.