Tired of insomnia? Time to ditch it for good.

By:Liesbeth Keuninckx

Tick….tock…tick…tock…we’ve all been there.  

Staring at the ceiling, listening to the ticking clock, willing yourself to finally fall fast asleep. But no, you’re wide awake. At 3 am. So you start Googling “funny cat videos.” 

We’ve all heard the word. It’s called insomnia. And it’s not just a minor annoyance, it’s actually considered a sleep disorder. And with a whopping 30-48% of adults suffering from it each night, it’s more common than you may think. Insomnia not only drains your energy but can also have a serious effect on work life, mood, and health. 

In this blog post we’re going to look at what insomnia is, the different types out there, and most importantly, how you can effectively deal with it and get that much-needed shut-eye.  

Let’s go. 

What is insomnia?

Do you have problems sleeping? If so, chances are you suffer from insomnia.

And it doesn’t just mean the typical laying awake all night clock-watching.

You may also be an insomnia sufferer if you:

  • Find it hard to fall asleep 
  • Wake up several times during the night 
  • Lie awake for periods of time at night 
  • Wake up early and cannot go back to sleep 
  • Still feel tired after waking up 
  • Feel tired and irritable during the day 
  • Find concentration difficult 

The three main different types of insomnia

Transient insomnia

Transient insomnia lasts for less than a month. It’s usually triggered by lifestyle or psychological factors – for example, a relationship issue or a big change in diet. 

 

Diagnosing transient insomnia is usually difficult as it happens over such a short period of time.

But you may get symptoms such as: 

  • Mood swings and irritability 
  • Difficulty focusing 
  • Trouble with memory 
  • Lack of coordination  
  • Reduced work performance  
  • Trouble socialising  

Short-term insomnia 

Short-term insomnia is much like transient insomnia, except it stays with you for a longer period of time. It could be caused by something like grief or the buildup to a house move, and it usually lasts 1-3 months. 

Earplugs for sleeping

Chronic insomnia

If your sleep is disrupted for three months or more, it’s likely you’re suffering from chronic insomnia, which is a long-term pattern of difficulty sleeping. 

It’s usually diagnosed if a person has trouble falling or staying asleep at least three nights a week, for three months or more. 

It also often disappears for short periods, only to return again with debilitating months-long episodes at a time. 

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What causes insomnia

Many different factors can contribute to insomnia. With transient or short-term insomnia it could be as simple as: 

° Jet lag 
° A relationship issue or nerves about an imminent event, e.g., job interview 
° Sleeping in a new place 
° Alcohol and drug abuse 
° Chronic pain 
° Changes in diet 
° Caffeine intake 
° And with more chronic insomnia it could be explained by: 
° Mental health conditions, such as schizophrenia or bipolar disorder 
° Alzheimer's disease or Parkinson's disease 
° Restless legs syndrome 
° Menopause  

It’s worth noting that many medicines for these illnesses can also cause insomnia. 

How few hours of sleep indicate insomnia?

The amount of sleep each person needs varies greatly, so it’s hard to put a specific number on how many (or how few, more accurately) hours of sleep is typical for insomnia sufferers. A general guide for the recommended amount of sleep is: 

Adults: 7-9 hours 

Children: 9-13 hours 

Toddlers/babies: 12-17 hours 

If you feel that you’re getting significantly less than that, coupled with the symptoms mentioned previously, then you can start to consider insomnia as a potential cause.  

Find your earplugs

What impact does insomnia have on you?

Anyone who’s suffered with insomnia before knows that the next day is a minefield of feeling tired, cranky, and disorientated. But there are other effects it has that are worth thinking about: 

° Memory issues 

When you’re asleep your brain is working hard to form connections that help you process and store information. A bad night’s sleep can disrupt this process and can negatively impact short- and long-term memory – as well as concentration levels. 

° Weakened immunity 

If you’re getting too little sleep you could be more at risk of catching viruses such as common colds or flu. Sleep deprivation can seriously weaken your immune system. 

° Accidents 

Being drowsy can affect your judgment and reaction times, so car accidents are more likely. Along with injuries from other causes such as trips and falls. 

° Weight gain 

The chemicals that tell your brain that you’re full are reduced when you have a poor night’s sleep. Which means that you’re more likely to be reaching for those late-night snacks. 

° Mood changes 

Being deprived of sleep can make you moody, super emotional, and quick-tempered. If you suffer from chronic insomnia, it can start to manifest in more serious ways such as anxiety and depression. 

Are there insomnia treatments?

The good news is that insomnia is usually treatable. Here are some things you can do to tackle it: 

Change lifestyle habits, e.g., improve your diet, eliminate naps, etc.

° Address health-related issues such as anxiety, medical conditions, etc.

° Have cognitive behavioral therapy to help improve sleep and relaxation.

° Make your sleeping environment more comfortable, e.g., by keeping it dark and quiet with minimal clocks for you to keep glancing at.

° Take prescription medicines – these can help you to get to sleep and stay asleep. However, it’s worth mentioning that doctors don’t recommend using them for more than a few weeks.

° Wear earplugs. A pair of noise-reducing earplugs can really make a difference to sleep quality.
Check out our blog post here to guide you on the best earplugs for better sleep.

° Stay active. Regular activity helps promote a good night’s sleep. 

Symptoms solutions insomnia Symptoms solutions insomnia

So there you have it.

You may be showing signs of insomnia and suffering from sleepless nights, but with the amount of help and treatments around you’ll be on your way to beating it for good in no time.

All earplugs for sleeping

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