Insomnia

What is Insomnia?

Insomnia is a sleep disorder that affects millions of people worldwide. Insomnia can lead to a range of problems including fatigue, mood swings, and concentration problems during the day. 

What Causes Insomnia? ¹

There may be a range of reasons why you have problems sleeping. If this continues for more than a few nights, you may have symptoms of chronic insomnia.

Risk factors that may contribute to insomnia can include:

• Age 

Increasing age can increase your risk of insomnia ².

• Medication 

Some medications particularly when taken in the evening, can cause sleep difficulties

• Being a woman

Being a woman makes it more likely you’ll experience insomnia symptoms. Pregnancy, hormonal changes, and menopause can all interfere with your sleep

• Stress

Stress, may it be work-related or personal key driver of insomnia, particularly when it comes to short-term insomnia.

• Occupations with shift work

Shift work can interfere with your sleep-wake cycle, making it difficult to sleep at the time when you need to.

• Jet lag due to traveling

Jet lag is caused by traveling through several time zones in a west-east or east-west direction. Your body clock becomes confused about the right time to sleep and it can take several days to adjust to your new location.

Signs You May Have Insomnia

Insomnia is associated with trouble falling asleep or difficulty staying asleep. Here are some of the symptoms often associated with insomnia. Review these symptoms to see which ones may be affecting you.

• Problems falling asleep or waking up multiple times during the night
• Not feeling well-rested in the morning or having Daytime fatigue
• Mood swings, irritability, a tendency toward depression or anxiety.
• Memory problems
• Anxiety about bedtime.

Insomnia Treatment Options

We understand how difficult it can be when you are struggling to get a good night's sleep. Here are some treatment options for insomnia: 

Cognitive behavioural therapy for Insomnia (CBT-i)

This therapy helps you identify and change negative thoughts and behaviours contributing to your insomnia. CBT has been highly proven to help with long-term sleep because it helps address the root problem. We offer a clinically proven CBT-i program for anyone who would like to improve their sleep today. 

Sleep Hygiene

This skill involves adopting good sleep habits and creating a consistent sleep environment. This includes keeping the bedroom cool and dark, avoiding screens a few hours before bed, and sleep restricting during the day. 

Relaxation Technique

Deep breathing, muscle relaxation stretches, and guided imagery or meditation can help decrease day-to-day stress. Making it easier for you to fall asleep even on stressful days.

Sleep Medications

Prescription sleep medication may assist with sleep issues. However, they should only be used under the guidance of your GP. This is because long-term use of medications can cause potential dependencies and loss of effectiveness in the long term.

References

1. Site designed and developed by bka interactive ltd, Auckland, Insomnia (Rarunga Moe): Health Navigator NZ Health Navigator New Zealand https://www.healthnavigator.org.nz/health-a-z/i/insomnia/#:~:text=Common%20causes%20of%20insomnia%3A&text=caffeine%20at%20night,noise%20or%20light 

2. Newsom, Rob and John DeBanto, Aging and Sleep: How Does Growing Old Affect Sleep? (February 28, 2023) Sleep Foundation https://www.sleepfoundation.org/aging-and-sleep