Insomnia

Why is Insomnia Bad For You?

Sleep is essential for staying healthy. When you sleep, your body heals itself, and your brain removes neurochemicals that build up when you’re awake and forms neural pathways that help form memories.

If you don’t get enough sleep, not only will you be tired and struggle to concentrate during the day, but you’ll also have a weakened immune system and may suffer from memory problems, mood swings and depression.

What Causes Insomnia?

There are many factors which can contribute to you getting insomnia. Some of the more common reasons include:

• Your Sleeping Environment – A bright room, an uncomfortable bed, or a room that is too hot or cold.
• Noise
• Shift work
• Substances like alcohol, caffeine, and nicotine can all disrupt your sleep pattern.
• Illegal substances like cocaine or ecstasy
• Stress and anxiety over life events, such as a new job, exams, or planning an important life event
• Other mental health conditions, such as depression or anxiety
• Jet Lag
• Medical conditions such as sleep apnea or conditions that cause you pain

What are the Symptoms of Insomnia?

The symptoms of insomnia include:

• Finding it hard to get to sleep
• Waking up in the middle of the night
• Lying awake at night
• Feeling tired during the day
• Mood swings and irritability
• Having difficulty concentrating

Things You Can Do to Get a Good Night’s Sleep

Insomnia is a temporary condition for most people and usually gets better by changing your sleeping habits. Here are some tips to help you get a good night’s sleep.

1. Stick to a Routine

If you’re suffering from insomnia, it can be difficult to stick to a regular sleep pattern, and you often don’t want to get up in the morning if you haven’t slept well at night. However, this can lead to a vicious cycle, where sleeping later makes it more difficult to get to sleep the next night.

Instead, stick to a regular pattern of waking up at the same time every day, even if you’re tired, so you have the best chance of being sleepy when you go to bed at night. Avoid napping during the day, too, even if you feel tired.

2. Establish a Pre-Sleep Routine

Stress is a major contributor to insomnia, so relaxing before bed can help you get into the right mindset for a good night’s sleep. Try to avoid working immediately before bed and doing vigorous activities.

3. Avoid Screen Time

Another significant contributing factor is the time we spend looking at screens nowadays. This is because the blue light from TVs, Monitors and Phones tricks your body into thinking it’s daytime, keeping your cortisol levels high and stopping you from getting to sleep.

Avoid screen time for an hour or so before bed. Instead, try reading a book, taking a bath, or doing a puzzle. Similarly, avoid looking at phones if you wake up during the night.

4. Make Your Bedroom Suitable for Sleep

Make sure your room isn’t too warm and is dark and quiet. Use dark curtains or blinds to block out light, and use an eye mask or earplugs if necessary. Try to avoid having TVs and laptops in the bedroom, too. Finally, ensure your mattress, pillow and covers are comfortable if possible.

5. Speak to Your Pharmacist

Pharmacists can offer over-the-counter tablets or liquids to help you sleep or sleep through the night. These often contain natural sleep aids such as lavender or valerian, or antihistamines. While these are not a cure, they may help you get a good night's sleep for a week or two.

Getting Help With Insomnia