Insomnia

Some people experience insomnia for a short period, for instance when they are worried or stressed. However, when insomnia is chronic and you have trouble falling or staying asleep for at least three months, you may need to seek help.

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About Insomnia

Difficulty sleeping is something most of us have experienced at some point in our lives. Population surveys show that between 30% and 45% of adults will experience insomnia in any given year. However, for some, sleeping problems are ongoing. These sleep disorders can be very frustrating and have far-reaching effects on your daily life in terms of reduced functioning, impaired quality of life, or interactions with co-existing mental health issues such as depression.

Most Australians experience insomnia at some time in their lives, with approximately 10% of people experiencing at least mild insomnia.
Taking sleeping pills is not an effective way to overcome insomnia in the long term.
If you are experiencing trouble sleeping, mood issues, restlessness in bed, or you wake up feeling tired or exhausted in the morning, you may be experiencing insomnia.
If you think you are suffering from insomnia, it is recommended that you see your GP, who can refer you to a specialist or psychologist to help you.

Causes of Insomnia

Insomnia can have many different causes. Some of these include:

poor sleep habits (sleep hygiene)
intake of caffeine, alcohol, nicotine, amphetamines
mental health issues such as anxiety and worry, stress and burnout, and depression
some prescribed drugs, for example, those to treat asthma or blood pressure;
medical issues, physical pain and other illnesses that cause discomfort
grief and loss
life stage — elderly people are more likely to have insomnia
shift work.

How Insomnia Affects You

If you are experiencing insomnia, you may:

find it difficult to focus and concentrate on tasks;
find it difficult to remember simple things;
be irritable and moody due to the lack of sleep;
feel tired and sleepy during the day and prone to making mistakes.

Insomnia Treatment

Learning healthy sleep habits and changing lifestyle factors that contribute to your insomnia is the first step to managing the problem.

Sleep hygiene

Going to bed and waking up at the same time each day
Ensuring your bedroom is comfortable, quiet and dark
Cutting down on caffeine, nicotine and alcohol
Asking your GP to assess whether any medicines you may be taking can contribute to your sleep issues
Exercising regularly, preferably early in the day
Avoiding screens in the bedroom and well before your bedtime
Do something relaxing before bed, like having a cup of herbal tea or practising mindfulness.

Relaxation techniques before sleep

Breathing exercises
Progressive muscle relaxation
Mindfulness exercises.

Cognitive Behaviour Therapy or CBT Therapy

Cognitive behaviour therapy or CBT Therapy is usually provided by psychologists. It can be done individually or in a group.

Medication

Your GP may prescribe you medication if you are experiencing chronic insomnia. Your GP or doctor may also advise other methods.

Insomnia Resources

Sleepless nights? Tips to beat insomnia

26/04/2018

Insomnia Treatment – Brisbane and Online Therapy

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Sources:

HealthDirect (Insomnia)

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