Sleep expert shares 15 reasons you have insomnia – and how to stop it

If you lie awake at night and check the time to see how long left until that dreaded alarm goes off, you are not alone

A sleeping expert has shared 15 reasons why you may be lying awake at night staring at the clock, and how you can stop it. Millions of people across the world suffer with sleeping issues – with insomnia being one of them.

Sadly, whilst sleep can be affected bu a number of factors such as stress from that day, over a long period of time, inadequate sleep – usually 7 hours or less – “increases the risk of obesity, diabetes, and heart disease”. Not only that, but “poor sleep is also associated with sluggish reaction time, memory lapses, and a higher risk of headaches, stomach issues, and sore joints”, reveals Harvard Health.

What is insomnia?

Insomnia is the most common sleep disorder and is defined by difficulty falling asleep, staying asleep or getting a restful sleep. People affected may struggle to drift off, experience frequent nighttime awakening or endure restless sleep.

Common symptoms of insomnia can include:

• difficulty falling asleep
• waking up periodically during the night
• waking up in the early morning but not feeling rested
• feeling tired, anxious, and irritable during the day
• trouble concentrating

Why do I get insomnia?

There are many factors that could be contributing to your insomnia – and you may not even know it. Your day and nighttime habits which could be affecting your sleep could be:

1. stress or anxiety
2. a change in sleeping environment (staying at a hotel or relative’s home)
3. an inhospitable sleeping environment (too hot, too cold, too bright, too noisy)
4. an uncomfortable mattress
5. pyjamas that are too tight
6. a bed partner who snores or has disruptive sleep patterns
7. regularly watching television or reading for long periods in your bed, so your brain associates lying down in bed with activities other than sleep
8. eating too much before bedtime
9. drinking alcoholic beverages before bedtime
10. a high intake of caffeine during the day
11. smoking
12. exercising immediately before bedtime
13. not exercising enough during the day
14. taking a hot bath or shower before bed
15. travel to a different time zone or high altitude

You may have chronic insomnia, which happens at least three nights per week for three months or more. Some common causes of chronic insomnia include:

• psychiatric illness, especially depression, anxiety, or post-traumatic stress disorder (PTSD)
• chronic medical illnesses, especially kidney disease, heart failure, or asthma
• chronic pain, especially arthritis, fibromyalgia, neuropathy, acid reflux, or cancer
• hormone imbalance, especially menopause or hyperthyroidism
• prescription medicine with insomnia as a side effect
• restless legs syndrome, a disorder that causes uncomfortable sensations in the legs that trigger movements like twitching or jerking
• obstructive sleep apnea

How much sleep do I need?

Harvard explain that the general rule of thumb is that if you’re aged between 18 to 60, you need to get at least 7 hours of sleep a night. People aged 61 to 64 need 7 to 9 hours and those ages 65 and older need 7 to 8 hours.

Children, however, need more, with toddlers (ages 1 to 2 years) requiring 11 to 14 hours of sleep per day (including naps). Kids aged 3 to 5 should get 10 to 13 hours (including naps).

Meanwhile school-age children, ages 6 to 12, need nine to 12 hours. Teenagers need eight to 10 hours of sleep.

What treatments are there for insomnia?

You need to try and establish a regular sleep schedule, making sure that you sleep and wake up at the same time very morning and night. The sleep experts also urge people to “avoid heavy eating before bedtime.”

They also suggest:

• Sleep in loose, comfortable clothing on a comfortable mattress
• Eliminate sources of noise or bright lights that prevent or disrupt sleep – if noise from outside your bedroom can’t be eliminated, you can drown it out with pink noise like a fan or a recording of ocean waves or rain
• Maintain a comfortable bedroom temperature
• Cut down on daily beverages containing caffeine
• Eliminate alcohol. Many people experience wakefulness when alcohol effects wear off. Alcohol also suppresses REM sleep, the stages of sleep when dreaming occurs
• Exercise daily, preferably at least four hours before bedtime

You can also contact your GP to discuss options to see whether you could benefit from Cognitive Behavioural Therapy (CBT) or prescription medications.

If you’re thinking about melatonin, this many not be a good option according to Harvard Health. They explain: “This sleep hormone is not actually recommended for treatment of insomnia. It is used to treat disorders of sleep timing. However, a medication called Rozerem, which is a melatonin receptor agonist, may help and can be prescribed by your doctor.”