Unlocking the Secrets to Conquering Sleep Issues and Insomnia

Recommended sleep: Adults (18 – 65 years old), 7-9 hours each day. Figures from the National Sleep Foundation Do you find yourself tossing and turning at night, unable to fall asleep or stay asleep? Insomnia is a common issue that disrupts the lives of millions, making it hard to get through the day. As a sleep expert, I’m here to help you understand insomnia and explore the best strategies and treatments to help you get the restful sleep you deserve. In this blog, we’ll delve into the causes of insomnia, its impact on your life, and the effective treatments available to improve your sleep quality and overall well-being. Understanding Insomnia Insomnia isn’t just about having the occasional sleepless night. It’s a chronic condition that can persist for months or even years. Insomnia and sleep issues can be triggered by things such as worry, stress, lifestyle and for women the menopause can be a factor (read more here). If you struggle to fall asleep, stay asleep, or wake up too early and can’t get back to sleep, you might be dealing with insomnia. Here are some common forms:

• Acute Insomnia: Short-term episodes often triggered by stress or life events.
• Chronic Insomnia: Long-term sleep difficulties that occur at least three times a week for three months or more.
• Comorbid Insomnia: Insomnia associated with other health issues such as depression, anxiety, or chronic pain.

On average we spend 38% of our life asleep and 10% – that’s 7 years – trying to get to sleep, maybe more if you have sleep issues. The Impact of Insomnia Insomnia can significantly affect your physical, emotional, and cognitive health. You might experience:

• Physical Health Issues: An increased risk of heart disease, diabetes, and a weakened immune system.
• Emotional Distress: A higher likelihood of depression, anxiety, and mood disorders.
• Cognitive Impairments: Difficulties with concentration, memory, and decision-making.
• Social and Occupational Consequences: Strained relationships and decreased productivity at work or school.
• Increased Stress and Symptoms of stress – learn more about managing your stress here

The Physiology of Sleep To understand insomnia, it’s essential to know how normal sleep works. Sleep is regulated by two primary processes:

1. Sleep Drive: Your body’s natural urge to sleep builds up the longer you stay awake. This is due to the accumulation of adenosine, a chemical in your brain that creates sleep pressure.
2. Circadian Rhythms: Your internal biological clock, located in the suprachiasmatic nucleus (SCN) of your brain, regulates your sleep-wake cycle over a 24-hour period. Light exposure influences the production of melatonin, a hormone that helps you sleep.

Sleep drive and wakefulness build over the day. At night sleep drives peaks and lets you go to sleep. Getting these processes misaligned would interfere with your ability to fall asleep. But you were born with the ability to sleep and what can be learned can be unlearned. Stages of Sleep Sleep happens in cycles of about 90 minutes, with two main types: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep.

• Stage 1 (NREM): The transition between wakefulness and sleep. Muscle activity slows, and eye movements are minimal.
• Stage 2 (NREM): Light sleep. Your heart rate slows, body temperature drops, and sleep spindles occur.
• Stage 3 (NREM): Deep sleep. Your body repairs tissues, builds bone and muscle, and strengthens the immune system.
• REM Sleep: Dreaming occurs. Your brain is highly active, but your body experiences temporary muscle paralysis to prevent acting out dreams. REM sleep is crucial for emotional regulation and memory consolidation.

Waking Up: Physiological and Chemical Changes When you wake up, your body undergoes several changes:

• Body Temperature: Begins to rise, helping to reduce sleep inertia.
• Cortisol Levels: Increase, boosting alertness and energy.
• Serotonin Levels: Rise, promoting wakefulness and mood stability. At night, serotonin converts to melatonin to aid sleep onset.

Comprehensive Treatment Approaches Managing insomnia effectively requires a multifaceted approach that addresses both physical and psychological aspects. Here are some key strategies and treatments:

1. Cognitive Behavioural Therapy for Insomnia (CBT-I): Sleep Education: Learn about sleep patterns and factors affecting sleep. Cognitive Therapy: Identify and change negative thoughts about sleep. Behavioural Interventions: Use techniques like sleep restriction and stimulus control to improve sleep habits. Relaxation Techniques: Practise methods to calm your mind and body before bedtime.
2. Medications: Short-Term Use: Prescription sleep aids can provide immediate relief but aren’t recommended for long-term use due to dependency risks.
3. Lifestyle Changes: Sleep Hygiene: Maintain a regular sleep schedule, create a restful environment, and avoid stimulants like caffeine and electronics before bedtime.
4. Physical Activity: Regular exercise can improve sleep quality and reduce insomnia symptoms.
5. Complementary Therapies: Hypnotherapy: Helps address underlying anxiety and stress, promoting relaxation and better sleep habits. Mindfulness and Meditation: Techniques to reduce stress and enhance sleep quality.

What does the NHS and the `ACP say about CBT -insomnia? The NHS say CBT-i should be offered as first line treatment for insomnia – unlike medication, benefits associated with CBT persist on completion of treatment link 20 The ACP recommends Cognitive Behavioural Therapy for insomnia should be the first line treatment insomnia link 21 The AASM guideline includes one strong recommendation — “Clinicians should follow CBT-i for insomnia in most circumstances” link 19 The Importance of Personalised Treatment Everyone’s experience with insomnia is unique, so it’s important to have a treatment plan tailored to your specific needs. A thorough assessment by a sleep expert is essential to develop an effective, individualised approach to managing insomnia. Insomnia is a complex condition, but with a comprehensive, multidisciplinary approach, you can manage your symptoms and achieve restful sleep. Staying informed about the latest treatments and strategies is crucial to improving your sleep health and overall quality of life. How can you help me sleep well? I use the gold standard in treatment for insomnia (CBT-i) recognised globally by health organisations and used as the first line of treatment within the NHS. It’s my belief that best results are gained when your individuality is considered. That’s why I also work with your body’s natural mechanisms for sleep including hormone rhythms, brain and body to address the root of your problems. My personalised approach incorporates CBT-insomnia as well as Hypnotherapy, mindfulness and lifestyle changes. Visit my website to discover how I work with people to overcome their insomnia. (link) Will it work for me? CBT-i studies have shown it’s an effective treatment for sleep disorders and insomnia which is why it’s recognised as the no.1 treatment. You should be physically and mentally fit enough to practise slight sleep restriction for a short period of time and prior to treatment must undertake a full consultation/assessment. What if my sleep is affected by peri/menopause symptoms? I specialise in peri/menopause induced sleep disorders and all things menopause. The changes you experience can disrupt up to 60% of women’s sleep. CBT and Hypnotherapy tackles thoughts, feelings and behaviours which profoundly impact your body’s hormones and natural cycles. Understanding and balancing these processes enables you to get a good night’s sleep. See my Menopause Blog to learn more or for advice and tips. (link) Get in touch Are you struggling with insomnia? Get in touch today to schedule a consultation and explore personalised treatment options for achieving better sleep. Follow Us on Social Media Stay updated with the latest sleep research and tips by following us on [Facebook], [Twitter], and [Instagram].(link to social media) CBT-insomnia link 2 is globally recognised as the no 1 treatment for insomnia link 16 This blog provides valuable information about insomnia, its impact, and comprehensive treatment options. It aims to educate and inform you. Always refer to your GP for medical advice as services offered should not be considered as medical advice and is not intended to diagnose, cure, treat or prevent medical conditions. Disorders such as sleep apnea, PLMD, RSL narcolepsy, night terrors and certain types of insomnia should refer to their GP. Any clinical mental/physical health conditions including PTSD, trauma, and severe depression/anxiety, grief, suicidal thoughts. pregnancy, heart conditions, seizures, acute sleep loss mean treatment is not suitable Additionally, if you’re experiencing profound lifestyle changes such as divorce, house move, career move or you work shifts sessions will not be suitable.