Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep.
It is suggested that 42% of Irish adults have a mental health disorder with insomnia cited as the most common disorder experienced by adults in Ireland at 15%.
Here, the Thrive wellbeing team explains insomnia, the symptoms, causes and tips to help you get a better night's sleep.
Insomnia means you have problematic sleep habits. How much sleep an individual needs varies from person to person, but on average adults need 7-9 hours of sleep per night. If you are experiencing constant tiredness throughout the day, you are probably not getting enough sleep.
Symptoms
Insomnia can affect people on a short-term basis (less than 3 months). Insomnia that lasts 3 months or longer is classified as long-term insomnia.
Insomnia symptoms may include:
- Difficult falling asleep
- A pattern of interrupted or broken sleep that doesn’t refresh you
- Waking too early
- Daytime tiredness and sleepiness
- Find it hard to nap during the day even though you're tired
- Difficulty paying attention, concentrating, or focusing on tasks
- Increased forgetfulness
- Irritability, depression, or anxiety
What causes insomnia?
Insomnia can be the primary problem but usually is a result of other factors that disrupt sleep. Therefore, treating the underlying causes can help improve insomnia symptoms.
Common causes of insomnia include:
- Stress
- Irregular sleep schedule or poor sleeping habits
- Mental health disorders such as anxiety or depression
- Physical illness or chronic pain
- Travel or work schedules
- Lifestyle choices e.g., heavy reliance on stimulants such as alcohol, caffeine, or nicotine
- Age and life stage- older adults and those going through menopause have a higher susceptibility to chronic insomnia
A combination of these factors can trigger or exacerbate insomnia, while poor sleep can initiate or worsen other health conditions, creating a vicious and complex cause and effect situation.
Risk factors
During sleep, the body heals and restores itself, our brain forges new pathways and connections that helps with memory retention. This is the time our bodies needs to carry out important functions to ensure we are running smoothly and effectively. When we continually don’t get enough sleep, it can have serious health effects over time.
Science has linked poor sleep and insomnia to a multitude of health problems. A lack of sleep over time can increase the chances of developing a number of conditions such as a weakened immune system, obesity, high blood pressure, stroke, heart disease among other issues such as increased risk of accidents and errors, poor memory and performance and difficulty regulating our emotions.
How you can treat insomnia yourself
It is not always possible to prevent insomnia, but good sleep habits can help improve it and promote sound sleep.
When trying to get your sleep cycle on track, the first place to start with is where you sleep. Make sure your room is dark and quiet, not to cold or warm and make sure your mattress, pillows and covers are comfortable.
Create a good bedtime routine that helps you relax and get in the mood for sleep. Relax at least 1 hour before bed and only go to bed when you feel tired, limiting the use of technology and bright lights can help too.
Try to maintain roughly the same schedule for sleeping, you should aim to go to bed and wake up at the same time every day, even on the weekends.
Exercise regularly and get some sunlight most days. Sun exposure helps regulate the body’s internal body clock and promotes sleep at night, while exercise influences sleep efficiency on both a physical and mental level.
Insomnia can seriously affect your mental and emotional health along with physical wellbeing. If your sleep is impacting your day-to-day life and a change in sleeping habits haven’t work, you should consult your GP.
Thrive can also help you on your journey to better sleep. For advice, wellness coaching or counselling, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294
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