Sleep - insomnia

Insomnia is a symptom, not a disease

It means being concerned with how much you sleep or how well you sleep. This may be caused by difficulties in either falling or staying asleep. Self-reported sleeping problems, dissatisfaction with sleep quality and daytime tiredness are the only defining characteristics of insomnia.

It is an individual perception of sleep

Long-term chronic insomnia needs professional support from a sleep disorder clinic. The concept of ‘a good sleep’ differs widely from person to person. While the average night’s sleep for an adult is around eight hours, some people only need five, while others like up to 10 hours or more.

What seems like insomnia to one person might be considered a good sleep by another. Over one third of people experience insomnia from time to time, but only around five per cent need treatment for the condition. Transient or short-term insomnia is typically caused by such things as stressful life events, jet lag, changes in sleeping environments, some acute medical illnesses and stimulant medications.

Normal sleeping habits return once the acute event is over.

If a person has experienced sleeping difficulties for a month or more, this is called persistent or chronic insomnia.

There are many causes of persistent insomnia

• due to a range of medical psychiatric problems the chronic use of drugs
• alcohol. – include circadian rhythm disorders central sleep apnoea-insomnia syndrome inadequate sleep syndromes
• periodic limb movement or restless legs syndromes. – sleeplessness without a known cause
• formerly called childhood onset insomnia

People who suffer from insomnia are normally frustrated or annoyed by it. Paradoxically, this emotional state contributes to keeping them awake, starting a vicious cycle.

It helps to stop expecting a set amount of sleep every night

Having less sleep than you’d like doesn’t cause any harm. Allow yourself to fall short of the ideal without getting anxious about it. Reducing anxiety and sticking to a day–night routine can improve sleep quality.

Suggestions include: Don’t nap during the day.

Cut down on smoking and drinking

Avoid tea, coffee and other caffeinated drinks before bed. Don’t exercise strenuously before bedtime. Do something to relax, such as meditate or have a warm bath.

Only go to bed if you feel sleepy

Go to bed later

Stop reading, worrying or watching television in bed and limit your activities in the bedroom to sleeping and sex.

If you can’t sleep, get up, go to another room and do something else until you feel sleepy again. Get up at the same time every morning regardless of how much sleep you have had.

Avoid ‘judging’ your sleep on a day-to-day basis. Insomnia that has persisted for years needs professional support and a lot of patience. It might take some time to re-establish normal sleeping patterns.

Some of the techniques used by a sleep disorder clinic might include: behavioural therapy. Insomnia is a common complaint Secondary insomnia Primary sleep disorders Idiopathic insomnia Keep sleep in perspective Home remedies for short-term insomnia Treatment for long-term insomnia a sleep diary, to help pinpoint the pattern of insomnia a program of mild sleep deprivation medication to help set up a new sleeping routine exposure to bright light in the morning Where to get help Your GP (doctor) Sleep Health Foundation Sleep disorder clinic / sleep specialist a sleep specialist is a medical doctor who has undertaken specialised training in the field of sleep medicine.

Key Points

• Insomnia is a symptom, not a disease
• This may be caused by difficulties in either falling or staying asleep
• There are many causes of persistent insomnia
• – sleeplessness without a known cause, formerly called childhood onset insomnia
• Having less sleep than you’d like doesn’t cause any harm