Top 10 Insomnia FAQs Answered
What is insomnia
Insomnia is a dissatisfaction with sleep quality or duration during the night, which leads to significant distress during the day. Your insomnia can be transient (generally resolves itself without any treatment) or chronic (persists for three months more).
What are the symptoms of insomnia
Insomnia symptoms can be seen during both daytime and night time as shown below.
Difficulty initiating sleep
Frequent or prolonged awakenings with an inability to return to sleep
Early-morning awakening with an inability to return to sleep
Waking up feeling unrefreshed
Reduced cognitive functions, such as impaired attention, concentration and memory
Difficulty functioning in academic or occupational settings
Why did my insomnia start?
Medical conditions - allergies, gastrointestinal problems and chronic pain
Medicaccccction: flu medication, stimulants, cortciosetoids, thyroid hormone an antidepressants
Psychiatric conditions - depression,anxiety, schizophrenia
Lifestyle - shift worker, smoking, alcohol, active night time routine
Is insomnia treatable
Yes! Remember, sleep is a naturally occurring process that we can’t control. You don’t have to struggle with sleepless nights; in fact this is often what fuels it. Whilst sleeping medication is commonly recommended, the The Sleep School approach is 100% non-drug based. This is because sleep medication is NOT a cure, as they do not target the underlying cause. In fact, in the long term they can actually make insomnia worse.
Since it is the racing mind, full of negative thoughts and worries that stop you from falling asleep, the Sleep School pioneers the use of Acceptance and Commitment therapy, as it is designed to target these exact problems. Click here for more information.
What are the top 3 tips for insomniacs
1. Let go of the struggle
2. Be present and welcome your insomnia demons
3. Live your life
Why do I feel anxious as I approach the bedroom
The first few nights of poor sleep may be as a result of a life stress or traumatic experience. Yet it may have led you a persistent nights of sleepless nights. Your brain then starts to recognise the night time and the bedroom as a time for wakefulness and anxiety, causing frustration and stress instead of calm. Click here for more information on sleep anxiety.
How can I switch off my racing mind at night?
1. Good wind-down routine
3. Focus on your breathing
Are sleeping aids addictive?
Sleeping medication can become addictive, both psychologically and physically. Once someone finds themselves unable to sleep without their sleeping pill, or their tolerance increases (the need to take larger doses to obtain the desired effect) or experience withdrawal symptoms this suggests one may have developed an addiction.
How can I come off sleeping pills and sleep naturally?
1. Consult your doctor
2. Don't go cold turkey (25% less every 2 weeks is advised)
3. Don’t do it alone
4. Allow flexibility
Click here for more information.
What is the best treatment for insomnia?
The Sleep School has pioneered the use of Acceptance and Commitment Therapy (ACT) for the treatment of insomnia. Unlike other therapies, ACT does not try to force you to sleep by controlling unwanted thoughts and emotions. We understand that it is human nature to worry and stress and struggling to get rid of them in the night and the day only wakes you up more.
Instead of giving you strict rules, ACT teaches you how to accept and welcome your negative thoughts and emotions and even nighttime wakefulness. This in turn retrains the brain to sleep by creating the necessary mental and emotional landscape from which sleep can emerge naturally.
If you need help overcoming insomnia , we recommend our Sleep School for Insomnia App. It contains proven tools to help you fall asleep quicker, stay asleep and wake up feeling refreshed.