Coping with Insomnia and Tips for Better Sleep

From time to time, we all have those nights when we may struggle getting to sleep or even waking up several times during the night, but when this becomes more of a regular occurrence, you could be suffering from insomnia.

Insomnia is when we either have trouble falling asleep or staying asleep and it can be quite common, especially in adults, not to mention exhausting and frustrating. Insomnia can be brought on by various factors such as:

• Stress
• Anxiety
• Depression
• Too much caffeine or sugar
• Hot or cold temperatures

Stress and anxiety are among the greatest causes of insomnia as our body and mind are unable to relax due to the constant worrying thoughts and fears that keep us awake. A study published by the National Center for Biotechnology Information states that: “In the last two decades, several models have been proposed to understand the etiology and pathophysiology of insomnia and most of them have emphasised the importance of the joint effect of stress and psychological factors in the pathogenesis of insomnia.”

Getting a good night’s sleep is extremely important for us to maintain a healthy body and mind so when we are deprived of it for long periods of time, we can start to experience unpleasant side effects.

How a lack of sleep can affect us:

• Extreme tiredness
• High blood pressure
• Higher risk of diabetes, heart attack or stroke
• Obesity
• Weak immunity
• Depression 
• Lack of concentration
• Mood swings
• Poor memory

Because insomnia can be so damaging to our mental and physical wellbeing, it’s vital that we put things into place that can aid our sleep. By making small changes to our sleeping habits, it is possible to increase our chances of a restful night.

Tips for better sleep

Stick to regular sleeping times. Try and go to bed and get up in the morning at similar times each day as this will train your body and mind to alert you when you are tired. Also, try to avoid having naps throughout the day.
Don’t struggle with sleeplessness. If you find yourself lying awake staring at the ceiling while thoughts are whirling around in your head, try doing something that will ease your restlessness and make you feel sleepy such as reading, taking a warm bath, or meditation.
Create a peaceful sleeping environment. It’s never going to be easy getting to sleep if there are bright lights or loud noises, so prepare your bedroom for tranquility. Try putting up blackout curtains, play soft relaxing music, spray lavender oil on your pillows and make sure the temperature of your room is comfortable.
Avoid stimulants, particularly before you go to bed. Caffeine and sugar are often the culprits for sleepless nights as they stimulate both your brain and body so that you’re less likely to relax. Try cutting out anything that contains stimulants and replace them with drinks such as chamomile or green tea, water, or warm milk.
Exercise more. Just 30 minutes of moderate aerobic exercise during the daytime can assist our sleep, and even more so when it’s combined with being outdoors in the fresh air.
Have wind down time. An hour before you go to bed, get into a routine where you spend some time winding down. This will allow both your body and mind to relax before you try to sleep. Turn off all electronic devices, practise meditation, read a book or just listen to some soothing music.

Further information

For more about sleep and mental health, download our free booklet 'Sleep better, feel better – the connection between sleep and mental health'.