We are never our best selves when tired. How can we be? Sleep has such a major effect on how our body and mind functions during the day. When we can’t get those crucial hours of rest, the impact is felt in every aspect of our lives.
If your nights are filled with tossing and turning, you’re not alone. Insomnia (sleep disorder) can strike anyone. That’s why we’ll delve into the various signs of insomnia, unpack its common causes, and highlight expert-backed tips that will help you get back on track. As pharmacists, we believe small lifestyle changes combined with the right guidance can transform the way you sleep.
Understanding the Condition
What Is Insomnia?
Everyone struggles to fall asleep now and then. Insomnia is more typically characterised by a persistent issue with falling and staying asleep. Equally important is the quality of your sleep. Some people manage to clock some decent hours of rest but still feel groggy and unrefreshed in the morning.
- Trouble Falling Asleep: Lying awake, even when you feel tired.
- Difficulty Staying Asleep: Waking up multiple times during the night and finding it hard to drift back off.
- Non-Restorative Sleep: Sleeping through the night but consistently waking up feeling unrefreshed.
Types of Insomnia
Acute Insomnia:
- Usually lasts a few days or weeks.
- Often connected to stressful events or sudden changes (like starting a new job, relocating, or jet lag).
- Tends to improve once the trigger is resolved or minimised but can evolve into chronic insomnia if not dealt with appropriately.
Chronic Insomnia:
- Persists for at least three months or recurs regularly over a longer period.
- Likely to involve deeper, ongoing factors such as anxiety disorders, shift work, or chronic pain.
- Sometimes starts as acute insomnia but lingers if the underlying cause isn’t fully addressed.
Why It Matters
A good night's sleep provides several benefits for your mental and physical well-being, ultimately affecting how you function during the day. Unsurprisingly, when you’re unable to get consistent, good quality hours of rest, the impact on daily life is significant. Studies show that long-term sleep deprivation can weaken immune response, strain cardiovascular health, and impair cognitive performance. Even mild insomnia, if it becomes habitual, can leave you feeling fatigued, less productive, and prone to mood swings.
Signs and Symptoms
Daytime Drowsiness
- Feeling consistently tired or struggling to keep your eyes open during daytime tasks.
- Increased risk of accidents or errors, particularly when driving.
Mood Swings and Irritability
- Sleepiness famously makes anyone moodier and more irritable, and sudden anger or sadness is not uncommon.
- Can put strain on personal relationships and social interactions.
Poor Concentration and Memory
- Struggling during meetings, classes, or important tasks.
- Difficulty focusing on complex projects, leading to decreased productivity.
Physical Health Concerns
- Headaches, muscle tension, and weakened immune function.
- More susceptibility to conditions like hypertension and cardiovascular strain.
Skin and Dermatologist Insights
- Inadequate sleep can accelerate skin aging and dull complexion.
- Studies show that reduced rest can contribute to inflammatory skin conditions, including acne and eczema.
If you want a deeper dive into how lack of sleep impacts our daily well-being, check out our older blog post on Understanding the Impact of Insomnia on Daily Life.
Common Causes and Triggers
Stress & Anxiety
Stress hormones such as cortisol keep the body in “fight-or-flight” mode. This keeps your mind in an overly alert that is not conducive for winding down at bedtime. Of course, it’s natural to have elevated stress levels when you have a big presentation tomorrow or an important decision to make. But persistent stress over time can create a cycle that’s tough to break.
Lifestyle Factors
Shift workers or frequent travellers often battle disrupted circadian rhythms, which makes it difficult to get a good consistent routine.
Caffeine and alcohol can also be an issue. Caffeine can remain in the bloodstream for up to six hours. And while alcohol initially induces drowsiness, it disrupts later sleep stages and has a noticeable effect on sleep quality.
Many of us look at screens excessively at night-time. The problem is that blue light from phones and tablets suppresses melatonin, a key hormone regulating sleep-wake cycles.
Medical and Mental Health Conditions
Chronic issues like arthritis, migraines, or fibromyalgia flare up at night, and it’s hard to sleep with the discomfort they cause. Likewise, gastrointestinal disorders like heartburn or GERD can intensify when you lie down.
Anxiety, depression, and PTSD frequently co-occur with insomnia, likely intensifying each other in a vicious cycle. It’s also worth mentioning that insomnia is a common side-effect of several antidepressants.
Environmental Disruptors
Don’t understand how much of an impact your sleep environment has. Are you particularly sensitive to noise and light? Streetlights through thin curtains, a snoring partner, or city noises can become major sleep disruptors.
A bedroom that’s too hot or cold makes it harder for the body to settle into a restful state.
Worn-out mattresses and pillows often lead to aches and frequent waking up during the night.
Expert Recommendations: How to Improve Sleep Quality
Sleep Hygiene and Lifestyle Adjustments
- Consistent Bedtimes: Your body thrives on routine. Try going to bed and waking up at the same time daily, including weekends.
- Screen-Free Wind-Down: Stop using electronic devices at least 30–60 minutes before bedtime. Calming activities like reading or gentle stretching are a nice replacement for late-night scrolling.
- Bedroom Reset: Maintain a cool, quiet, and dark environment. If necessary, think about an eye mask or blackout curtains, plus earplugs or even a white noise machine. We notice that many people don’t consider these options, yet they often make a huge difference for people who benefit from them.
- Avoid Heavy Meals or Drinks: Large dinners, spicy foods, or excessive fluid intake can cause discomfort or frequent bathroom trips. If you do have a heavy meal, try to space it as far away from your bedtime as possible.
Tip: Even small tweaks to your bedroom (like getting a new pillow or adding a fan) can dramatically improve sleep quality over time. For a full write-up on how to improve your sleep through lifestyle adjustments, check out Lifestyle Changes to Overcome Insomnia: Tips for Better Sleep.
Diet and Nutrition
- Limit Caffeine: Aim to have your last cup of coffee or tea at least six hours before bedtime. Honestly, if you’re especially sensitive, it’s worth cutting it off even earlier.
- Watch Alcohol Intake: As the body metabolises alcohol, it disturbs deeper sleep stages. So, watch your intake and don’t fall for the initial drowsiness.
- Late-Night Snacks: Sometimes, you can’t help but feel a little peckish before bed. But try to keep it light and balanced.
Stress Management Techniques
- Relaxation Exercises: Deep breathing, progressive muscle relaxation, or guided imagery can help you unwind.
- Journaling or To-Do Lists: A trick we recommend is to write down any worries or tasks before getting into bed. You may find that your brain no longer tries to tackle them at 2 a.m.
- Therapeutic Support: Cognitive-behavioural therapy (CBT) or counselling can help you work through significant stress or anxiety that disrupts sleep.
Physical Activity
- Regular Exercise: Engaging in moderate exercise (like brisk walking, swimming, or cycling) at least 3–4 times a week can improve both sleep quality and daytime energy.
- Timing: For many people, high-intensity workouts leave them too energised to sleep when done too late in the evening. The logical solution is to adjust your exercise to the morning or late-afternoon.
- Gentle Evening Routines: Yoga or light stretching before bed is great for relieving muscle tension and getting you into a relaxed state.
Treatment Options
With insomnia, we strongly recommend that you take lifestyle adjustments seriously, as it’s a long-term approach without side effects. If these adjustments aren’t enough, then medical approaches can offer relief. But always consult a healthcare professional for personalised advice.
Over-the-Counter (OTC) Solutions
- Antihistamines: Often included in OTC sleep aids. They can be helpful short-term but next-day drowsiness is an issue for many people.
- Herbal Supplements: Lavender, chamomile, or valerian root teas are some examples. Effectiveness varies from person to person, but they are generally mild and won’t cause issues.
Note: Even with OTC products, it’s wise to consult a pharmacist first. We would especially recommend this if you’re taking other medications or have underlying conditions.
Prescription Medications
- Benzodiazepines
- Once a go-to for insomnia, but now prescribed cautiously due to the risk of dependence and tolerance.
- Not advised for long-term use, and frankly only recommended for very specific cases.
- Modern Sleep Aids (e.g., Zolpidem)
- Designed to have fewer side effects than benzodiazepines but still carry a risk of dependence if overused.
- Typically recommended for short-term help under medical supervision.
Melatonin
- What is it? Melatonin is a hormone that cues your body when it's time to rest.
- Safe for Extended Use: Often regarded as a gentler alternative to prescription sedatives.
- Who Benefits: Particularly useful for circadian rhythm disruptions (like shift workers or frequent travellers).
If you’re uncertain about dosing or timing, our pharmacists can provide personalised guidance. Proper dosage and timing can make melatonin more effective while minimising potential side effects.
Cognitive Behavioural Therapy for Insomnia (CBT-I)
CBT-I Focuses on reframing thought patterns and behaviours that perpetuate insomnia. This can also include limiting time in bed to actual sleeping periods, which helps restore a healthier sleep routine.
The long-term effect shows effectiveness long after completing therapy, making it a preferred, non-pharmacological approach for persistent insomnia.
What’s Next?
Remember, no matter the severity, you are never helpless against insomnia. Taking proactive steps can significantly improve your nights, and by extension, your days. Start by refining your sleep hygiene: keep a consistent bedtime, reduce screen time, manage stress, and pay attention to your diet. If those adjustments aren’t enough, talk to a healthcare professional about options ranging from short-term medication to approaches like CBT-I.
Addressing insomnia early can prevent it from spiralling into a much bigger problem. And there are so many practical tips you can use to get started. In our experience, the right combination of lifestyle changes and professional support is enough to manage most cases of sleeplessness. If you need OTC sleep aids, prescription dispensing or just some advice, reach out to Zenith Pharmacy today and we’ll help you take those first steps towards better sleep.
Written By
Zen Xiao