A few bad nights after a stressful period are common. But if difficulty falling asleep, frequent waking or waking too early persists and affects your daytime wellbeing, concentration or work, the sleep problem should not be accepted as normal.
What is insomnia?
Insomnia is more than a short sleep duration. It means regularly struggling to fall asleep, stay asleep or feel rested despite having the opportunity to sleep. Its daytime effects matter: tiredness, irritability, poor concentration, mistakes at work or anxiety about the next night.
What should you change first?
Get up at roughly the same time, including weekends, get daylight in the morning and be active during the day. In the evening, reduce bright light, work and emotionally stimulating content. Caffeine can remain active for hours, while alcohol may initially make you sleepy but disrupts sleep structure. Associate bed with sleep rather than work or prolonged phone use. NHLBI: insomnia treatment.
Why is a sleeping tablet not the only answer?
Cognitive behavioural therapy for insomnia is important in chronic insomnia treatment. It helps change habits and worries that maintain the problem and is usually the first choice for persistent insomnia. Medication may be necessary in some situations, but a doctor must assess the choice, duration and risks. Self-medicating with sedatives can cause dependence or mask another condition. NHLBI: insomnia treatment.
When might another sleep disorder be involved?
Loud snoring, pauses in breathing, morning headaches and marked daytime sleepiness may indicate sleep apnoea. Uncomfortable leg sensations in the evening may be restless legs syndrome. Depression, anxiety, thyroid function, pain, menopausal symptoms and some medicines also affect sleep. NHLBI: sleep apnoea.
A consultation at KIRSH
If sleep difficulties interfere with daily life, book a consultation at KIRSH. Explain how long the problem has lasted and how it affects your day. Reception will help check availability in the appropriate specialty; depending on symptoms, assessment by a doctor, psychiatrist or another specialist may be needed.
Sources and further reading
This information is educational and does not replace an individual medical consultation. For acute or life-threatening symptoms, call 113.
