On average, adults require about 7-9 hours of sleep per night. However, contrary to popular belief, you can’t just make up for lost sleep the next day. Studies suggest it can take up to four days to recover from just one hour of lost sleep (Oxford Academic). This lack of sleep can quickly snowball into a larger sleep deficit, significantly impacting your well-being.  

What is Insomnia?

More than 35% of adults experience some form of sleeplessness, with the difficulty of achieving deep, restorative sleep often increasing with age. Insomnia becomes a concern when it regularly affects your ability to fall asleep, stay asleep, or wake up feeling rested.

Insomnia is a sleep disorder that can seriously affect both your day-to-day life and overall quality of life. Not only does it contribute to emotional and mental health challenges, but research shows that people with insomnia may face a higher risk of cognitive decline later in life (AAFP).

Types of Insomnia

• Insomnia manifests in various ways and is categorised into:
• Acute Insomnia: Short-term sleeplessness.
• Chronic Insomnia: Persistent sleep problems (3+ nights per week for over three months).
• Onset Insomnia: Difficulty falling asleep.
• Maintenance Insomnia: Waking up often and struggling to fall back asleep.

Causes of Insomnia

Several factors can trigger insomnia, including:

• Stress and trauma
• Irregular sleep schedules
• Lifestyle choices (smoking, alcohol, drugs, jetlag, …)
• Mental and physical health conditions
• Certain medications
• Pregnancy
• Neurological disorders (Oxford Academic, AAFP)

8 Tips to Manage Insomnia?

If insomnia is troubling you, it’s not a lost cause! Implementing the following strategies can help improve your sleep quality.

1. Environment

Keeping your room dark and cool promotes better sleep by aligning with your body’s natural sleep-wake cycle. Even small amounts of light from gaps in the curtains can disrupt sleep. Use black out curtains or a sleeping mask. If noise troubles you, use earplugs.

2. Exercise

Cycling, jogging, swimming, tennis… whatever gets your heart rate going! Engaging in regular physical activity during the day also helps promote better sleep.

3. Dinner Time

Avoid going to bed feeling overly hungry or full. It’s ideal to allow 2-3 hours after dinner before heading to bed. Limiting caffeine and alcohol, especially later in the day, can also significantly improve your sleep quality.

4. Body Clock

Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. Avoid napping during the day, even if you’re tired, to maintain your natural sleep rhythm

5. Relaxation

Calming yoga stretches, a bath before bed, breathing exercises, listening to calming music, and other relaxation techniques can prepare your body for sleep.

6. Unplug

Using electronic devices before bed can interfere with your circadian rhythm. Blue light emitted from phone screens, tablets, and televisions can suppress melatonin, the hormone that regulates sleep, making it harder for you to fall asleep. Set a digital curfew an hour before bed.

7. Calm Mind

Mental health issues such as anxiety and depression are closely linked with insomnia. Managing these conditions can significantly improve sleep quality. If you’re struggling, seeking help from a therapist can make a big difference.

8. Homeopathy & Medical Help

Homeopathic remedies can help restore balance and support alongside short-term relief through conventional medicines. If you continue to experience poor sleep despite following these recommendations, it may be time to consult a doctor.

 With the right support, it’s possible to restore your body’s natural ability to rest. Embrace these changes, and you might just find that peaceful, restorative sleep is closer than you think.

If this article resonates with you and you would like to find out more for yourself or your organisation about how we can help you become a great communicator, schedule a confidential enquiry call today! Veronika Kloucek, Senior Psychotherapist, Trainer, Coach  

References:

Harvey, A. G., & Tang, N. K. Y. (2012). Cognitive behavioural approaches to insomnia. Handbook of Clinical Neurology, 106, 407–416. https://doi.org/10.1016/B978-0-444-52006-7.00035-9

Krystal, A. D. (2009). Non-benzodiazepine treatment of insomnia. CNS Spectrums, 14(S11), 6-9. https://doi.org/10.1017/S1092852900020696

Morgenthaler, T., Kramer, M., Alessi, C., Friedman, L., Boehlecke, B., Brown, T., Coleman, J., Kapur, V., Lee-Chiong, T., Owens, J., Pancer, J., & Swick, T. J. (2006). Practice parameters for the psychological and behavioral treatment of insomnia: An update. Sleep, 29(11), 1415-1419. https://doi.org/10.1093/sleep/29.11.1415

Pigeon, W. R., & Perlis, M. L. (2007). Cognitive behavioral therapy for insomnia. Journal of Clinical Sleep Medicine, 3(1), 44-49. https://doi.org/10.5664/jcsm.26773

Winkelman, J. W., & Insana, S. P. (2022). Sleep disorders. The New England Journal of Medicine, 386(3), 263-274. https://doi.org/10.1056/NEJMra2113643