Battling Insomnia: When Sleep Eludes You

Sleep is critical to our health and well-being, but it can be frustrating when you can't sleep. Sleep deprivation can have serious consequences on both our physical and mental health, from cardiovascular issues to depression. So, what can you do if you're lying awake at night, tossing and turning? First, it's important to establish the cause of your sleep troubles. Common reasons for insomnia include stress, poor sleep hygiene, and underlying mental health issues. Once you understand the reason behind your sleepless nights, you can start to address the problem. This might involve improving your sleep hygiene by reducing screen time before bed, creating a relaxing bedtime routine, or seeking professional help if you're struggling with anxiety or depression. By taking steps to improve your sleep habits and addressing any underlying issues, you can start to regain control of your sleep and enjoy the benefits of a good night's rest.

Stress and anxiety

Sleep is critical to cognitive function, and sleep deprivation can hinder learning, slow reaction time, and impair cognitive performance. However, if you're experiencing stress and anxiety around the thought of sleeping, you might be dealing with somniphobia, or a fear of falling asleep.

Somniphobia causes extreme anxiety and fear around the thought of going to bed. Symptoms include feeling anxious about going to sleep, having panic attacks when it's time to sleep, and experiencing distress as you get closer to bedtime.

There isn't an exact cause of somniphobia, but sleep disorders could play a part in its development. Sleep paralysis, for example, occurs when your mind wakes up from REM sleep, but your body remains paralysed, and people have been known to experience hallucinations in this state. Nightmare disorder, which causes recurring, vivid nightmares, can also cause somniphobia.

Insomnia is another common sleep disorder that makes it difficult to fall asleep, remain asleep, or get back to sleep once you've woken up. It can lead to symptoms such as irritability, extreme tiredness, and depression and anxiety. Common causes of insomnia include stress, poor sleeping habits, and travel or work schedules that disrupt your body's circadian rhythms.

If you're dealing with stress and anxiety around sleep, there are some strategies you can try to improve your sleep hygiene:

• Reduce your stress levels by reflecting on what's causing your stress and coming up with a plan to address the root cause.
• Practice self-care and reach out to friends and family for support.
• Improve your sleep hygiene by waking up to bright, natural sunlight and gradually increasing your activity levels as light levels and temperature increase throughout the day.
• Avoid screens that emit bright blue light in the evening, and lower the brightness and volume if you can't give up screens entirely.
• Avoid caffeine, sugar, and other ingredients that cause a spike in energy or alertness later in the day.
• Develop a relaxing nightly routine to prepare for bed, such as reading a book, meditating, or gently stretching.
• Create an inviting bedroom environment that is dark, quiet, and has a comfortable mattress and bedding.

If you believe you have a sleep disorder or a mental health issue affecting your sleep, it's important to reach out to a mental health professional for guidance and support.

Sleep paralysis

During an episode, individuals may experience hallucinations, such as seeing, hearing, or feeling things that are not there, which can be very distressing. They may also feel a sense of suffocation or pressure on their chest, or have an out-of-body experience.

The exact cause of sleep paralysis is unknown, but it is believed to be related to a dysfunction in REM sleep. It is often associated with other sleep disorders, such as narcolepsy, and can be triggered by sleep deprivation, abnormal sleep cycles, and psychological stress. Sleep paralysis may also be linked to certain mental health conditions, including anxiety, bipolar disorder, post-traumatic stress disorder (PTSD), and panic disorder.

While there is no treatment to stop an episode of sleep paralysis once it is occurring, there are strategies to reduce the frequency of episodes. These include improving sleep hygiene, such as maintaining a consistent sleep schedule, avoiding screens before bed, and creating a relaxing bedtime routine. Addressing any underlying mental health issues with the help of a professional can also be beneficial.

Poor sleep hygiene

• Inconsistent sleep schedules, including going to bed later than planned despite knowing there will be negative consequences.
• Excessive use of electronic devices before bed, such as smartphones, which can cause mental stimulation and generate blue light that interferes with melatonin production.
• Lack of a bedtime routine or an inconsistent routine.
• Failure to prioritize sleep, often due to work, study, socialising or exercise.
• Napping too frequently or for too long during the day, which can disrupt nighttime sleep.
• Inadequate bedroom environment, such as an uncomfortable mattress or pillow, high temperatures, bright lights, noise, or strong scents.

If you're experiencing poor sleep quality or quantity, it's important to evaluate your sleep hygiene practices and make changes to promote better sleep. This may include setting a strict sleep schedule, following a bedtime routine, forming healthy habits, and optimising your bedroom environment.

Insomnia

Causes of Insomnia

• Stress: Worries about work, finances, or family issues can significantly affect sleep.
• Poor sleeping habits: An irregular bedtime, screen time before sleep, and an uncomfortable sleeping environment can interfere with your sleep cycle.
• Travel or work schedule: Disrupting your body's natural circadian rhythms can lead to insomnia, including jet lag, working late or early shifts, or changing shift patterns.
• Depression: The two often go hand in hand, with depression making it harder to carry out daily tasks, including falling asleep.
• Boredom: You may feel there's always something better to do, but this is likely a sign that you're not getting enough exercise. Physical tiredness can help counter anxious or bored thoughts.

Tips to Improve Sleep

• Exercise: Get more exercise during the day to help tire your body and improve your sleep.
• Wind down: Find ways to wind down before bed, such as reading a book or avoiding screens.
• Routine: Develop a relaxing nightly routine and stick to a consistent bedtime, even on weekends.
• Avoid stimulants: Cut down on caffeine, sugar, and alcohol, especially later in the day.
• Bedroom environment: Create a comfortable, dark, and quiet bedroom with a good mattress and bedding.
• Seek help: If insomnia is affecting your daily life, talk to a doctor or mental health professional.

Depression

Symptoms of Depression

• Feelings of hopelessness, worthlessness, or guilt
• A persistent sad, low, or irritable mood
• Insomnia, waking up too early, or oversleeping
• Difficulty concentrating

How to Address Sleep Issues Related to Depression

If you are experiencing sleep issues related to depression, there are several strategies you can try:

• Seek Professional Help: If you believe you are struggling with depression, it is important to reach out to a mental health professional. They can help you develop skills to better manage your mental health and provide additional treatment options if needed.
• Self-Care and Social Support: Practicing self-care and reaching out to friends and family can be beneficial. Doing things that make you feel nurtured and supported can help convince your body that you are safe, reducing the stress response that may be keeping you awake.
• Improve Sleep Hygiene: Sleep hygiene refers to the habits and conditions throughout your day that impact your natural sleep-wake cycle. Aim for consistency in your sleep schedule, and try to align your activities with light and temperature changes throughout the day. For example, increase your activity levels as light and temperature levels increase during the day, and begin winding down as they decrease in the evening.
• Reduce Screen Time: Bright blue light from screens can interfere with your sleep cycle. Avoid screens for at least 30 minutes before bed, and if possible, enforce a screen ban for the last hour before bedtime.
• Relaxation Techniques: Relaxation techniques such as meditation, gentle stretching, or reading a book can help ease you into sleep. These practices may also help reduce stress levels, which can contribute to sleep issues.
• Create a Relaxing Bedroom Environment: Make your bedroom dark, quiet, and comfortable. This can make going to sleep more appealing and counteract the desire to sacrifice sleep for leisure activities.

Frequently asked questions