You have insomnia if you regularly:
• find it hard to go to sleep
• wake up several times during the night
• lie awake at night
• wake up early and cannot go back to sleep
• still feel tired after waking up
• find it hard to nap during the day even though you’re tired
• feel tired and irritable during the day
• find it difficult to concentrate during the day because you’re tired
If you have insomnia for a short time (less than 3 months) it’s called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.
The most common causes are:
• stress, anxiety or depression
• noise
• a room that’s too hot or cold
• uncomfortable beds
• alcohol, caffeine or nicotine
• recreational drugs like cocaine or ecstasy
• jet lag
• shift work
Our advices:
• go to bed and wake up at the same time every day
• relax at least 1 hour before bed, for example, take a bath or read a book
• make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
• exercise regularly during the day
• make sure your mattress, pillows and covers are comfortable
Don’t
• do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
• do not eat a big meal late at night
• do not exercise at least 4 hours before bed
• do not watch television or use devices, like smartphones, right before going to bed, because the bright light makes you more awake
• do not nap during the day
• do not drive when you feel sleepy
• do not sleep in after a bad night’s sleep and stick to your regular sleeping hours instead