Daytime Sleep And Insomnia: Is It Possible?

Insomnia is a common sleep disorder that affects a person's ability to fall asleep or stay asleep. It can have various causes, including stress, anxiety, depression, physical health issues, sleep environment, and sleep habits. While insomnia usually gets better by changing one's sleeping habits, it can sometimes persist and lead to daytime impairments, such as fatigue, irritability, and difficulty concentrating. In such cases, it is important to seek help from a healthcare provider, who can offer treatments such as cognitive-behavioral therapy or, in severe cases, prescription sleep aids.

Insomnia is a common sleep disorder, affecting around 1/3 of adults

The condition can compromise more than just energy levels, increasing the risk of depression, weight gain, obesity, type 2 diabetes, high blood pressure, heart disease, and memory and concentration problems. It can even accelerate the ageing process, making individuals appear older.

Insomnia can be caused by various factors, including stress, anxiety, depression, physical health issues, sleep environment, substance use, and sleep habits. It is important to note that insomnia can also be a symptom of other disorders, such as sleep apnea, restless leg syndrome, or mental health conditions.

To manage insomnia, it is recommended to establish a consistent sleep schedule, maintain a relaxing bedtime routine, avoid caffeine and alcohol, and create a comfortable sleep environment. If insomnia persists or significantly impacts daily life, it is advisable to consult a healthcare professional for further evaluation and treatment options, such as cognitive-behavioural therapy or, in severe cases, prescription sleep aids.

While insomnia is a common disorder, it is important to recognise the symptoms and seek appropriate help. By prioritising sleep and making necessary lifestyle changes, individuals can improve their sleep quality and overall well-being.

It can be caused by stress, anxiety, depression, alcohol, caffeine, nicotine, and illegal drugs

Insomnia is a common sleep disorder that can significantly impact your everyday life. It can be caused by various factors, including stress, anxiety, depression, alcohol, caffeine, nicotine, and illegal drugs. Here are some ways in which these factors can contribute to insomnia:

Stress

Stressful life events or circumstances can lead to insomnia. This includes situations such as hospitalization, job loss, or the death of a loved one. Stress can cause an increase in anxiety and worry, making it difficult to relax and fall asleep. Adjusting to new work schedules or experiencing jet lag from long-distance travel can also be stressful and disrupt your sleep patterns.

Anxiety

Anxiety disorders are often associated with insomnia. The constant worry, fear, or apprehension associated with anxiety can make it challenging to fall asleep or maintain restful sleep. Research suggests that up to 36% of people with an anxiety disorder also struggle with insomnia. Additionally, sleep deprivation can elevate the risk of developing an anxiety disorder, creating a cycle of anxiety and disrupted sleep.

Depression

Depression is another common mental health condition linked to insomnia. It may be due to a chemical imbalance in the brain that affects sleep patterns, or it could be the result of distressing fears or thoughts that interfere with sleep. About 80% of people with major depression experience excessive daytime sleepiness and insomnia.

Alcohol

While alcohol is a sedative that may initially help you fall asleep, it disrupts the deeper stages of sleep. As a result, you may find yourself tossing and turning throughout the night. Alcohol interferes with the necessary deep stages of sleep that are crucial for adequate rest and recovery.

Caffeine and Nicotine

Consuming caffeinated beverages or nicotine close to bedtime can inhibit your ability to fall asleep. Caffeine stimulates the brain and interferes with sleep, especially if consumed within 12 hours of bedtime. Similarly, nicotine is a stimulant found in tobacco products that can disrupt sleep patterns and make it challenging to fall asleep.

Illegal Drugs

The use of illegal drugs can also contribute to insomnia. Certain drugs can cause abnormal movements during sleep, disturbing the quality of sleep. Additionally, the withdrawal effects of stopping these drugs can lead to rebound insomnia, making the original sleep problem worse.

Insomnia can be treated with cognitive-behavioural therapy, which helps to change unhelpful thoughts and behaviours

Cognitive-behavioural therapy (CBT-i) is an effective treatment for insomnia, helping to change unhelpful thoughts and behaviours that contribute to sleep problems. It is a short, structured, evidence-based approach that provides long-lasting improvements in insomnia symptoms. CBT-i is recommended as a first-line treatment by several medical authorities.

CBT-i is a multi-component treatment that usually includes a combination of education, behavioural and cognitive interventions. Psychoeducation is an important part of CBT-i, involving education about sleep, insomnia, contributing factors, and how insomnia differs from other sleep disorders. This includes discussion of the factors that cause and maintain insomnia, often referred to as the 3Ps:

• Predisposing or risk factors (e.g. biological factors, genetics, traits)
• Precipitating or factors that trigger insomnia at a given time (e.g. a stressful period, odd work schedules, physical or mental health problems)
• Perpetuating factors or behaviours that keep insomnia going (e.g. going to bed early or sleeping in late, drinking alcohol, watching TV/eating/reading in bed, trying too hard to fall asleep, napping, untreated physical or mental health problems)

Behavioural interventions are the core component of CBT-i and include sleep restriction, stimulus control, and relaxation training. Sleep restriction involves reducing the time spent in bed to improve sleep efficiency, or the percentage of time spent asleep while in bed. Stimulus control helps to break the link between the bed and/or bedroom being associated with being awake. This involves retraining the brain to associate the bed and/or bedroom with being asleep, rather than being awake. Relaxation training involves learning techniques to cope with short periods of stress and reduce overall life stress, such as mindful breathing, visual imagery, or progressive muscle relaxation.

Cognitive interventions involve the examination of inaccurate or unhelpful thoughts about sleep, which can lead to behaviours that make sleep more difficult. Cognitive restructuring is used to break this cycle by identifying, challenging, and altering the thoughts and beliefs that contribute to insomnia. This may include unrealistic expectations of sleep duration and quality, anxiety about past experiences of insomnia, or worry about daytime fatigue.

CBT-i is highly effective, reducing the time it takes to fall asleep and the number of awakenings during sleep, resulting in individuals increasing the time they stay asleep. It has been found to improve insomnia symptoms in up to 80% of individuals, and 90% also reduce or stop using sleep medications. It is also beneficial for individuals that do not meet the full clinical criteria for insomnia and those with mental health disorders (e.g. depression, anxiety, PTSD) and other health conditions (e.g. cancer). CBT-i has very little side effects and the benefits do not cease at the end of therapy, with sleep continuing to improve if the learned strategies are used.

It's important to establish a pre-sleep ritual and avoid activities that can disrupt sleep, such as drinking coffee or exercising late in the evening

Insomnia is a common sleep disorder that affects a person's ability to fall asleep, stay asleep, or wake up feeling refreshed. It can be a chronic condition or a symptom of another disorder. While it is usually not dangerous, insomnia can have negative consequences on a person's life, including daytime sleepiness, which can be risky if the person is driving or performing other tasks that require alertness.

To improve sleep quality and duration, it is important to establish a pre-sleep ritual and avoid activities that can disrupt sleep. Here are some tips to improve your pre-sleep routine:

• Set a bedtime and stick to it: Decide on a bedtime that suits your schedule and try to go to bed and wake up at the same time every day, even on weekends. This helps train your brain to naturally feel tired at bedtime.
• Avoid caffeine and strenuous exercise late in the evening: Caffeine, even if consumed 6 hours before bedtime, can disrupt your sleep. Strenuous exercise shortly before bedtime raises your body temperature and heart rate, making it harder to fall asleep. Instead, opt for light or moderate-intensity exercises in the evening, and finish your workout at least an hour before bedtime.
• Establish a relaxing bedtime routine: Engage in calming activities such as meditation, reading, listening to soothing music, or taking a warm bath. These activities help relax your body and mind, making it easier to fall asleep.
• Create a sleep-conducive environment: Make your bedroom dark, quiet, and cool. Use dim lights, turn off noisy electronics, and set the thermostat to a comfortable temperature. Also, avoid bright lights in the evening, as they can interfere with your body's natural production of melatonin, the hormone that helps prepare you for sleep.
• Avoid stimulating activities and substances: Exciting television shows, social media scrolling, and intense work discussions can keep your brain active when it needs to calm down. Similarly, avoid consuming substances that interfere with sleep, such as caffeine, alcohol, and nicotine, within 12 hours of bedtime.
• Prepare for the next day: Spend 15-30 minutes each evening preparing for the next day. Make your lunch, gather your essentials, and set out your clothes. This reduces morning chaos and gives you a sense of control, leading to a more relaxed bedtime.
• Write down your thoughts: Journaling or making a to-do list can help clear your mind and reduce anxiety. Writing down your thoughts and tasks can prevent them from running through your head as you try to fall asleep.

If insomnia is severe or chronic, it's recommended to consult a doctor or sleep specialist for further evaluation and treatment options

If you are experiencing severe or chronic insomnia, it is recommended that you consult a doctor or sleep specialist for further evaluation and treatment options. Severe or chronic insomnia can significantly impact your quality of life and daily functioning, so it is important to seek professional help. Here are some reasons why consulting a doctor or sleep specialist is advised:

• Evaluation and Diagnosis: A doctor or sleep specialist will conduct a thorough evaluation to identify the underlying causes of your insomnia. They will consider various factors, including your sleep patterns, bedtime habits, medical history, physical activity, mental health, and any other underlying sleep disorders. This comprehensive evaluation will help determine the specific type of insomnia you are experiencing and develop an effective treatment plan.
• Treatment Options: Depending on the severity and underlying causes of your insomnia, the specialist may recommend various treatment options. This can include cognitive-behavioural therapy (CBT), which is often the first-line treatment for insomnia. CBT can help you change unhelpful thoughts and behaviours associated with insomnia and improve your sleep habits. They may also suggest relaxation techniques, sleep hygiene practices, or recommend medications if necessary.
• Addressing Underlying Conditions: Insomnia can be a symptom of other medical or mental health conditions, such as depression, anxiety, bipolar disorder, or physical ailments. A doctor or sleep specialist will work with you to identify and address these underlying conditions, which can help improve your insomnia.
• Personalised Treatment Plan: Everyone's experience with insomnia is unique, and a specialist will tailor the treatment plan to your specific needs. They will consider your individual circumstances, preferences, and the severity of your insomnia to develop a plan that works best for you.
• Monitoring and Adjustments: During the treatment process, your doctor or sleep specialist will monitor your progress and make any necessary adjustments to your treatment plan. They will provide ongoing support and guidance to ensure the effectiveness of the treatment and help you manage any side effects that may arise.
• Access to Resources: Sleep specialists often work as part of a multidisciplinary team, which may include psychologists, therapists, and other healthcare professionals. They can refer you to these professionals if additional support is required. They can also provide you with resources and tools to help you manage your insomnia effectively.

Remember, severe or chronic insomnia can have a significant impact on your overall health and well-being. Consulting a doctor or sleep specialist will help you address the underlying causes, improve your sleep quality, and enhance your daily functioning. Don't hesitate to seek professional help if insomnia is affecting your life.

Frequently asked questions