Knowledge Academy - Serious Illness

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Insomnia

What is Insomnia?

Insomnia is the disturbance of a normal sleep pattern. For example, when you cannot get to sleep or wake up after only a few hours sleep.

Sleep is a state of consciousnesses, which gives your body time to rest and build up your strength. While you are asleep, your body goes through different stages at approximately 90 minute cycles. These include light sleep, deep sleep and dreaming, also known as rapid eye movement (REM) sleep.

Who is affected?

Everyone has difficulty sleeping at some time in their life but this is usually short-lived. However, an estimated one in ten people suffer from chronic insomnia. Insomniacs have been known to complain about being unable to close their eyes or "rest their mind" for more than a few minutes at a time. Insomnia is more common in older people and those under a lot of stress.

What is the cause?

Sleeping difficulties are most commonly caused by stress and worry. Other common causes include physical illness that causes pain, environmental noise, depression, shift work, caffeine or alcohol consumption, and medication side-effects.
Insomnia can last for days, months or even years and can be split into three categories:

Transient insomnia lasts for 2-3 days.
Short-term insomnia lasts for more than a few days but less than 3 weeks.
Chronic insomnia can be defined as insomnia most nights for 3 weeks or longer.

Insomnia contributes to excessive daytime tiredness, which in turn may be responsible for accidents, recurrent infections, poor concentration, irritability, work and relationship problems and a general inability to cope.

What is the treatment?

The first step is to diagnose any underlying causes and treat the condition. For example, if insomnia is being caused by depression; once the depression is treated, the insomnia will often disappear without further medical help. Non-drug treatments are usually the preferred first course of action. These treatments can include:

Counselling, if the insomnia is related to bereavement or stressful life events etc.
Cognitive behavioural therapy (altering behaviour and thinking patterns).
Problem-solving approaches to make you feel in control (for example, keeping a sleep diary).
Lifestyle advice. This includes restricting caffeine, nicotine, and alcohol; taking regular exercise; keeping regular times for sleeping and waking; maintaining good sleeping environment.
Education about sleep and relaxation.

Sleeping tablets may be prescribed for short-term use only, when the cause of insomnia has been identified as bereavement or jet lag, for example.
Try going to sleep and getting up at the same time, and not working or watching TV in your bedroom.

You should also try avoiding stimulants such as caffeine, nicotine and alcohol. Getting more exercise during the day, having a warm milky drink before bed, and herbs such as valerian and camomile can also help.