Insomnia: Everything you need to know about Causes, Symptoms, and Treatment Options

What is insomnia?

Insomnia is a sleep disorder that causes difficulty falling or staying asleep, resulting in feeling unrefreshed in the morning. It’s a prevalent issue, affecting roughly one in three people in the UK and necessitating specialised treatment.

The NHS uses the following definition:
Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.

https://www.nhs.uk/conditions/insomnia

What causes insomnia?

Chronic insomnia is often caused by anxiety, stress, and depression, and having difficulty sleeping can worsen these symptoms. In addition, numerous medical conditions, such as allergies, gastrointestinal issues, arthritis, asthma, neurological disorders, and chronic pain, can lead to insomnia. Common emotional and psychological triggers include anger, worry, grief, and trauma.

Medication

Several types of medications can interfere with sleep and cause insomnia. Some examples include:

• Stimulants, like caffeine, nicotine, and certain ADHD medications, can hinder falling and staying asleep.
• Antidepressants: Certain antidepressants can disrupt sleep by causing arousal or altering the levels of neurotransmitters that regulate sleep.
• Steroids: Steroid medications that treat inflammation and autoimmune disorders.
• Beta-blockers, used for high blood pressure and heart disease, as they reduce melatonin production and increase wakefulness.
• Asthma medications: Some medications used to treat asthma, such as bronchodilators, stimulate the nervous system.

Talk to your doctor about adjusting or changing your medication dosage if it’s affecting your sleep or causing insomnia.

Hormones

Hormonal changes can also cause insomnia, particularly in women. Some common examples include:

1. Menopause: During menopause, the levels of oestrogen and progesterone in a woman’s body can fluctuate, which can cause hot flashes, night sweats, and other symptoms that disrupt sleep.
2. Premenstrual syndrome (PMS): Some women may experience insomnia or poor sleep quality during the premenstrual phase of their menstrual cycle.
3. Pregnancy: Hormonal changes during pregnancy can cause frequent urination, discomfort, and other issues that make it difficult to get a good night’s sleep.
4. Thyroid disorders: Thyroid hormones play a role in regulating sleep, and imbalances in these hormones can cause insomnia or other sleep disturbances.

If you’re experiencing insomnia or poor sleep quality due to hormonal changes, it’s important to talk to your healthcare provider. Healthcare providers may recommend lifestyle changes, medications, or other treatments to help improve your sleep and manage symptoms.

Jet lag and shift work

Both jet lag and shift work can cause insomnia by making it difficult to fall asleep or stay asleep at the proper times. Additionally, working at night or irregular hours can interfere with the production of melatonin, a hormone that regulates sleep.

If you’re experiencing insomnia due to jet lag or shift work, several strategies may help. These include:

• Gradually adjusting your sleep schedule before travelling or starting a new work schedule
• Exposing yourself to bright light in the morning and avoiding bright light at night
• Using sleep aids or medication under the guidance of a healthcare provider
• Practising good sleep hygiene, such as creating a relaxing sleep environment and avoiding stimulants like caffeine and nicotine before bedtime.

We recommend consulting a healthcare provider if you have persistent insomnia or sleep disturbances due to jet lag or shift work. They may be able to recommend other treatments or refer you to a sleep specialist for further evaluation.

Substance abuse

Substance abuse, including alcohol and drug use, can significantly affect sleep and lead to insomnia.

• Alcohol and certain drugs can cause insomnia by disrupting the normal sleep cycle, despite initially causing fatigue. Substantial amounts of alcohol consumed close to bedtime can lead to frequent awakenings and disrupted sleep through a rebound effect.
• Stimulant drugs, such as cocaine and methamphetamine, can cause insomnia by increasing alertness, reducing sleep time, and decreasing sleep quality. Additionally, withdrawal from certain drugs, such as opioids, can cause insomnia as a symptom. Substance abuse can affect sleep quality and duration even after the use has stopped, due to changes in the brain and body. This can include changes in sleep architecture, circadian rhythm disruptions, and increased anxiety and stress.

Sleep Disorders

Restless leg syndrome and Sleep apnoea can often cause insomnia or worsen existing sleep problems.

• Sleep apnoea is when breathing repeatedly stops and starts during sleep, leading to disrupted sleep and fatigue during the day. This can make it difficult to fall asleep or stay asleep, leading to insomnia. Using a CPAP machine, commonly used to treat sleep apnoea, can disrupt sleep and cause insomnia.
• Restless leg syndrome (RLS) is a disorder causing uncomfortable sensations in the legs, leading to an irresistible urge to move them. These sensations can worsen at night, making falling or staying asleep difficult. This can lead to insomnia and other sleep-related problems.

Sleep hygiene

Poor sleep hygiene and an unsuitable bedroom environment can also trigger insomnia. Improving lifestyle and sleep habits can help alleviate these issues.

Diabetes and insomnia

Over five million people are now living with diabetes, surpassing earlier records, as per recent data from Diabetes UK. Although insomnia and diabetes are two different conditions, they are known to be interrelated.

Diabetes is high blood glucose levels caused by insufficient insulin production or ineffective insulin use.

Research has shown that there is a strong correlation between insomnia and diabetes. Diabetes increases the likelihood of insomnia, and insomnia increases the risk of developing diabetes. Insomnia can disrupt the body’s circadian rhythm, which regulates insulin secretion, glucose metabolism, and other metabolic processes. Disruptions to the circadian rhythm can cause insulin resistance, ultimately resulting in the onset of type 2 diabetes.

Individuals with diabetes have a higher risk of developing sleep disorders like sleep apnoea, which can worsen their insomnia. Inadequate sleep can increase stress hormones like cortisol, leading to insulin resistance and affecting glucose metabolism.

Managing one condition can have a positive impact on the other. Improving insomnia in people with diabetes can regulate their circadian rhythm, enhance insulin sensitivity, and lower the likelihood of developing complications related to diabetes. Similarly, managing diabetes effectively can help reduce the risk of developing sleep disorders and enhance the quality of sleep.

Sleep problems

If insomnia becomes chronic (occurring at least three nights a week for over three months) and causes fatigue, seek treatment from your GP. Most individuals experience short periods of insomnia (acute insomnia) that resolve after a specific situation or concern is addressed.

If left untreated, a minor sleep issue can develop into a sleep disturbance in three months and progress to chronic insomnia in another three months. Thus, it’s crucial to address sleep problems as soon as possible to prevent them from becoming severe sleep disorders.

Insomnia treatment

There are several treatments available, depending on the underlying cause and severity of the condition. Some common treatment options include:

Cognitive-behavioural therapy (CBT): This type of therapy helps you find and change negative thoughts and behaviours that may be interfering with your sleep. CBT may involve relaxation techniques, sleep hygiene education, and other strategies to help improve sleep.

Medications: Several medications can be used, including prescription sleep aids, over-the-counter sleep aids, and antidepressants. However, it’s important to use these medications under the guidance of a healthcare provider, as they can have side effects and may be habit-forming.

Lifestyle changes: Changing your sleep environment and daily habits can also help improve insomnia. This may include avoiding caffeine and alcohol before bedtime, creating a relaxing sleep environment, and setting up a regular sleep schedule.

Alternative therapies: Some people find relief through alternative therapies such as acupuncture, meditation, and yoga. Exploring these treatments may be worthwhile if other treatments have not been successful, even though limited scientific evidence supports their effectiveness.

It’s important to talk to your healthcare provider if you’re experiencing insomnia, as they can help you determine the best treatment options for your specific needs. Sometimes, they may refer you to a sleep specialist for further evaluation and treatment.

Can a person’s sleep quality be affected by their mattress?

Yes! A proper mattress is essential for getting a whole night of sleep. This is because falling asleep will be difficult if you’re not comfortable in bed. Unfortunately, many people don’t realise this and complain about their inability to sleep well. However, a good mattress can make all the difference.

Additionally, falling and staying asleep can be challenging if you’re in pain. Back pain, for example, can make it almost impossible to fall asleep. Having a suitable sleeping surface can significantly improve your situation, whether it’s caused by a mattress that doesn’t meet your needs or an injury.

Hybrid mattresses, made of a combination of materials such as memory foam, latex, and coils, can be beneficial for individuals with insomnia. The multiple layers of the mattress supply a balance of comfort and support, which can help reduce pressure points and promote better spine alignment. This can lead to a more comfortable sleep experience and potentially reduce the likelihood of sleep disturbances. Additionally, the coils in a hybrid mattress can offer a degree of bounce and responsiveness, making it easier to move around and reposition during the night, which can be helpful for combination sleepers.

Memory foam mattresses can help people with insomnia by contouring to the body’s shape and distributing weight evenly, reducing pressure points and alleviating discomfort and pain that may prevent falling or staying asleep. They also minimise motion transfer, making them ideal for people sharing a bed with a partner who moves around in their sleep.

Natural mattresses, made from organic cotton, wool, and natural latex, can benefit those with insomnia. Natural materials regulate temperature, promote comfort and support, and are free from harmful chemicals. This can reduce overheating, physical discomfort, and sensitivity to toxins, all of which can cause sleep disturbances.

Latex mattresses can help people with insomnia. They supply excellent body support, reducing discomfort and pain that may keep you awake. They also have motion isolation properties, meaning they won’t disturb your sleep from partner or pet movements. Additionally, latex is breathable and can regulate body temperature, preventing overheating at night. Latex is also hypoallergenic and resistant to allergens, making it an excellent choice for people with allergies or respiratory issues affecting their sleep.

Gel mattresses can help people with insomnia by supplying excellent support and pressure relief. The gel layer in these mattresses conforms to the body’s shape, helping to reduce pressure on joints and muscles. This can be particularly helpful for people with chronic pain or discomfort that disrupts sleep. The gel layer also promotes airflow, which can help regulate body temperature during sleep, preventing overheating and allowing for more restful sleep.

A foam mattress can be a good option for insomnia because it can relieve pressure and support. Foam mattresses can absorb movement, which can help reduce sleep disturbances from a restless partner or pet. Not all foam mattresses are created equal, so choosing a high-quality one with good reviews and a reputable brand is essential.

Hypoallergenic mattresses can aid individuals with insomnia who have allergies or sensitivities to bed materials like dust mites, pet dander, or mould. Such allergens can lead to nasal congestion, itchy eyes, and other discomforts that disrupt sleep. Using a hypoallergenic mattress can minimise or cut these allergens, improving sleep quality and reducing insomnia symptoms for those with allergies or sensitivities.

It is important to note that the ideal mattress for insomnia may vary from person to person, depending on their individual needs and sleep preferences. Our award-winning bed experts are available to help you make the right choice based on your needs. We offer free, independent advice online, over the phone and instore. Get in touch with us today via email: sales@landofbeds.co.uk, live chat button or telephone: 01928 242829. A warm welcome awaits.

Further help and advice

For further information and advice visit NHS website or contact The National Sleep Helpline.

For more information about Diabetes, visit Diabetes UK.