Battling Sleepless Nights: Strategies For Restful Sleep

Sleep is a critical component of our health, and a lack of quality sleep can cause disruptions in our overall health and well-being. Insomnia is a common sleep disorder that affects a person's ability to fall asleep or stay asleep, resulting in unrefreshing or non-restorative sleep. It can have several causes, including stress, anxiety, depression, medication, physical health issues, or even genetic factors. Acute insomnia lasts for a shorter duration, often brought on by recent trauma or stress, while chronic insomnia is a long-term issue, occurring at least three times a week for more than three months.

Chronic insomnia can have adverse effects on energy levels, mental health, cognitive function, and an increased risk of serious health problems such as heart disease and high blood pressure. Treatment options include lifestyle changes, cognitive-behavioral therapy, and medication. However, it's important to consult a healthcare professional for a proper diagnosis and treatment plan.

Sleep deprivation effects

Sleep deprivation can have a wide range of effects on the body and mind, and these effects become more severe the longer the deprivation continues. After 24 hours of no sleep, people start to experience effects similar to being under the influence of alcohol, including impaired judgement, slow reaction times, and "microsleeps", which are brief moments of sleep that can last for just a few seconds.

If sleep deprivation continues, symptoms can become more severe and start to interfere with everyday tasks. People may experience uncontrollable eye movements, trouble speaking clearly, drooping eyelids, hallucinations, and impulsive behaviour. Sleep deprivation can also affect the central nervous system, causing issues with concentration and learning, and delayed signals in the body, which can lead to decreased coordination and an increased risk of accidents.

Sleep is also necessary for the immune system to function properly. Without enough sleep, the body may not be able to produce enough infection-fighting substances, and it may take longer to recover from illness. Sleep deprivation has also been linked to an increased risk of developing chronic conditions such as diabetes, heart disease, and obesity.

In addition to physical health issues, sleep deprivation can also negatively impact mental health, making it harder to manage and process emotions. People experiencing sleep deprivation are more likely to feel symptoms of depression, anxiety, and irritability, and may have trouble with decision-making and creativity.

To mitigate the effects of sleep deprivation, it is important to prioritise sleep and aim for 7-9 hours of quality sleep each night. This can be achieved through practices such as maintaining a consistent sleep schedule, avoiding bright lights and electronic devices before bed, and establishing a relaxing bedtime routine.

Insomnia causes

Insomnia is a common problem, affecting about one-third of adults worldwide. It can be characterised by trouble falling asleep or staying asleep, resulting in a lack of sleep that causes distress or difficulty with daily activities. While insomnia is usually not dangerous, it can negatively impact your life in several ways.

There are two main ways that experts categorise insomnia: time and cause. Acute insomnia is short-term, while chronic insomnia, or insomnia disorder, is long-term. Primary insomnia occurs on its own, while secondary insomnia is a symptom of another condition or circumstance.

The causes of insomnia vary widely and are not always clear. However, some common factors that can contribute to insomnia include:

• Family history and genetics: Sleep traits and conditions, including insomnia, often have a genetic component.
• Brain activity and chemistry: People with insomnia may have more active brains or brain chemistry differences that affect their ability to sleep.
• Medical conditions: Physical health issues, such as temporary illnesses, chronic conditions, or disruptions to the body's natural sleep/wake clock (circadian rhythm), can impact sleep.
• Mental health conditions: About half of those with chronic insomnia also have at least one other mental health condition, such as anxiety or depression.
• Stressful life circumstances: While stress may not cause insomnia, it is a common contributing factor.
• Life changes: Brief changes like jet lag or sleeping in an unfamiliar place, as well as long-term changes like moving to a new home, can affect sleep.
• Sleep habits and routines: Sleep hygiene, including napping, sleep and caffeine schedules, and other habits, can contribute to insomnia.
• Substance use: Alcohol, caffeine, and drug use can disrupt sleep.
• Environment: A bedroom that is too hot or cold, or the use of electronic devices before bed, can make it difficult to fall or stay asleep.

If you are experiencing insomnia, it is important to speak to a healthcare provider. They can help identify any underlying causes and recommend treatments to improve your sleep.

Insomnia treatments

Behavioural Changes

Making behavioural and lifestyle changes can improve your overall sleep quality and help you fall asleep faster. These changes are preferable to sleep medicines, as they don't have the same side effects and the improvements last longer.

Cognitive-behavioural therapy for insomnia (CBT-I) is a type of therapy specifically used for insomnia. It can help improve your sleep patterns until you're able to get more quality sleep. CBT-I involves learning about good sleep hygiene, such as getting rid of distractions in your room and keeping a consistent sleep schedule. It also involves identifying and changing thoughts and behaviours that interfere with good sleep.

Simple lifestyle changes may also help you sleep better. These include:

• Keeping regular bedtimes and wake times every day, and avoiding napping during the day
• Avoiding big meals or too much fluid later in the evening
• Avoiding alcohol before bed, as it can cause you to wake up later in the night and struggle to fall back asleep
• Doing relaxation exercises, such as progressive muscle relaxation

Medication

In some cases, taking sleeping pills for a short time can help you sleep. Doctors recommend only taking them occasionally or for a short period, as they are not the first choice for treating ongoing (chronic) insomnia. They can cause side effects such as low blood pressure, anxiety, and nausea, and may become less effective over time. They may also cause withdrawal symptoms when you stop using them.

Prescription or non-prescription sleep medicines can be recommended by your doctor. Other medicines that can help you relax and fall asleep include benzodiazepines or antidepressants.

Complementary Medicine

Complementary medicines are sometimes used to treat insomnia. These include dietary supplements such as melatonin or valerian.

Sleep disorders

Insomnia

Insomnia is the most common sleep disorder, affecting about 10% of the world's population. It involves difficulty falling asleep or staying asleep, resulting in sleep deprivation and impaired functioning. Insomnia can be acute (short-term) or chronic (long-term), with the latter being classified as insomnia disorder. To be diagnosed with insomnia disorder, sleep difficulties must occur at least three nights a week for at least three months and cause significant distress or problems in daily life.

Sleep Apnea

Sleep apnea is a breathing disorder characterised by interruptions in breathing during sleep, lasting for 10 seconds or more. This can cause snoring, snorting, gasping, or breathing pauses, resulting in daytime sleepiness and fatigue. Sleep apnea is typically diagnosed through a clinical sleep study and can be treated with lifestyle changes, mouthpieces, or a CPAP device.

Restless Leg Syndrome (RLS)

RLS involves an urge to move one's legs, accompanied by uncomfortable sensations such as tingling or prickling. These symptoms are relieved by movement and typically occur in the evening or at night. RLS can cause difficulty falling asleep and frequent awakenings, leading to daytime sleepiness.

Hypersomnia

Hypersomnia is a condition where individuals are unable to stay awake during the day. This includes narcolepsy, which causes extreme daytime sleepiness. People with hypersomnia may sleep more than nine hours a day and still not feel rested.

Circadian Rhythm Disorders

Circadian rhythm disorders are problems with the sleep-wake cycle, resulting in an inability to sleep and wake at the right times. These disorders can be caused by internal or external factors, such as shift work or jet lag, leading to misalignment between an individual's body clock and the external light-darkness cycle.

Parasomnia

Parasomnia involves unusual behaviours during sleep, such as walking, talking, or eating. This can include sleepwalking, sleep terrors, or nightmare disorder, causing significant distress and problems with functioning.

Sleep hygiene

Set a Sleep Schedule

Having a set sleep schedule is essential for normalising sleep as an integral part of your day. Aim to wake up at the same time every day, even on weekends, to establish a consistent sleep rhythm. Calculate your bedtime based on your wake-up time, and try to stick to it. If you need to adjust your sleep times, make gradual changes to avoid disrupting your sleep schedule. While most adults need 7-9 hours of sleep, maintaining a consistent sleep cycle is more important than the quantity of sleep.

Follow a Bedtime Routine

Establish a pre-sleep ritual to signal to your brain that it's time to wind down. Keep your routine consistent by following the same steps each night, such as putting on sleepwear, brushing your teeth, or reading. Allow yourself 30 minutes to an hour before bedtime to relax and unwind, engaging in activities like soft music, light stretching, reading, or relaxation exercises.

Optimise Your Bedroom

Your bedroom environment should be calm and conducive to sleep. Ensure your mattress, pillow, and bedding are comfortable and suit your preferences. Maintain a cool temperature in the room, ideally around 65 degrees Fahrenheit. Block out light with heavy curtains or an eye mask, and use earplugs or white noise machines to minimise disruptive noises. You can also try incorporating calming scents, such as lavender, to create a soothing atmosphere.

Cultivate Healthy Daily Habits

In addition to bedtime routines, incorporating positive daily habits can support your sleep hygiene. Get exposure to natural light during the day, especially sunlight, to encourage a healthy circadian rhythm. Regular exercise can improve your sleep quality and provide other health benefits. Avoid smoking, as nicotine disrupts sleep. Minimise alcohol and caffeine consumption, especially in the afternoon and evening, as they can interfere with your sleep later in the night. Eat dinner early, and opt for lighter meals before bed to aid digestion.

Remember, sleep hygiene is a personalised process, and you can tailor these practices to your specific needs. While it may not cure severe sleep disorders, improving your sleep hygiene can be a crucial step towards achieving better sleep quality and overall health.

Frequently asked questions