Insomnia
Insomnia means having trouble falling asleep, staying asleep or waking too early, so that you feel tired during the day. It is very common, especially with stress, worry, pain or depression. Short periods of poor sleep usually improve with good sleep habits. Insomnia that lasts more than a few weeks should be checked, because it often has a cause that can be treated.
Symptoms
- Taking a long time to fall asleep
- Waking up many times in the night
- Waking very early and not getting back to sleep
- Feeling tired or sleepy during the day
- Poor concentration, irritability or low mood
- Worrying about sleep
Causes
- Stress, worry, grief or depression
- Pain, cough, breathing problems or needing to pass urine at night
- Too much tea, coffee, cigarettes or naswar, especially in the evening
- Using a mobile phone or TV late in bed
- Irregular sleep times or long daytime naps
- Some medicines, alcohol or drug use
Prevention
- Go to bed and wake up at the same time every day
- Avoid tea, coffee and smoking after the afternoon
- Keep the room dark, quiet and comfortable
- Put the phone away at least 30 minutes before sleep
- Be active during the day but avoid heavy exercise late at night
- If you cannot sleep after 20 minutes, get up and do something calm, then return to bed
Treatment
- Improving sleep habits is the first and most effective step
- Treating the cause, such as pain, depression, anxiety or breathing problems
- Talking therapy for insomnia with a psychologist
- Sleeping pills only for a short time when prescribed by a doctor, because they can cause dependence and falls
- Do not buy sleeping pills or tranquillisers without a doctor
Common questions
Are sleeping pills safe to take every night?
Not for long. Many sleeping pills lose their effect, cause dependence and raise the risk of falls, especially in older people. They should only be used for a short time on a doctor's advice.
Does drinking tea in the evening affect sleep?
Yes. Black and green tea contain caffeine, which can keep you awake for several hours. Try to have your last cup of tea in the afternoon.