Understanding insomnia—and what you can do about it
We all have nights when sleep seems impossible. Maybe you’re stressed about work or family, your mind won’t stop racing, or you wake up in the middle of the night and can’t get back to sleep.
An occasional restless night is usually nothing to worry about. But when trouble falling asleep or staying asleep becomes a regular occurrence, it can really begin to affect how you feel, function and perform during the day.
This is where insomnia comes in.
What exactly is insomnia?
Insomnia is more than simply having a bad night. It can involve difficulty falling asleep, staying asleep, waking too early, or not feeling rested after sleeping.
Poor sleep can leave you feeling tired, irritable or unfocused during the day. Over time, it can also affect your mood and your ability to manage everyday activities.
One of the most frustrating things about insomnia is that it can become a cycle. After several poor nights, you may start worrying about whether you’ll sleep tonight. That worry can make it harder to relax at bedtime, which can lead to another restless night.
The good news? There are ways to break that cycle.
What can cause insomnia?
Insomnia can have many different causes, and sometimes there is more than one.
Stress and major life changes can interfere with sleep. So can anxiety, depression, pain and other health concerns. Caffeine and other stimulants, alcohol, certain medications and changes in your daily routine can also play a role.
If you’re having trouble sleeping, it’s worth looking at what has changed in your life or routine.
Your medications can be part of the picture, too. Some prescription and over-the-counter medications can affect sleep. Your pharmacist can help by reviewing your medications with you and help determine whether they could be contributing to your sleep problems.
10 ways to encourage better sleep
Small changes to your daily routine can make a difference. These are often called “sleep hygiene” Try maximizing these strategies:
- Keep a regular schedule.
Go to bed and get up at about the same time every day; even on weekends. - Give yourself time to wind down.
Create a relaxing routine before bedtime instead of going directly from a busy day to bed. - Make your bedroom comfortable.
A room that is cool, quiet and dark can make it easier to sleep. - Keep screens out of your bedtime routine.
Try putting phones, tablets and other electronic devices away at least an hour before bed. - Reserve your bed for sleep.
If possible, avoid working, watching television or doing other stimulating activities in bed. - Watch your caffeine intake.
Coffee isn’t the only source of caffeine. Tea, cola, energy drinks and chocolate can also contain caffeine. Consider limiting them later in the day. - Don’t use alcohol as a sleep aid.
Although alcohol can make you feel sleepy initially, it can interfere with the quality of your sleep. - Stay active during the day.
Regular physical activity can support healthy sleep. Try to avoid vigorous exercise right before bedtime if you find it makes you more alert. - Don’t force yourself to sleep.
If you’re lying awake for a long time, get up and do something quiet in dim light. Return to bed when you feel sleepy. - Give your worries a place to go.
If your mind races at bedtime, try writing down tomorrow’s tasks or concerns before getting into bed. Relaxation exercises, meditation, deep breathing or gentle stretching may also help.
What about sleeping medications?
For some people, medication may be appropriate. But sleeping pills aren’t necessarily the best solution for ongoing insomnia. We need to consider the cause and treat BOTH the cause and the insomnia.
Some sleep medications can cause next-day drowsiness and may become less effective when used for long periods. Some can also lead to dependence. Older adults may be particularly susceptible to medication-related side effects such as dizziness, confusion or falls. The good news is that there are new options that are safer and can be considered.
That doesn’t mean you should never use a sleep aid. It means it’s important to choose the right approach for you and it can be helpful to discuss these options with a healthcare provider..
If you’re considering an over-the-counter sleep product—or you’re already taking one regularly—talk with your pharmacist or healthcare provider. They can help you understand the benefits, risks and possible interactions with your other medications.
When is it time to ask for help?
If sleepless nights are becoming a regular part of your life, don’t feel that you simply have to put up with them.
Talk with your healthcare provider or pharmacist if:
- You regularly have trouble falling or staying asleep.
- Poor sleep is affecting your mood, concentration or daily activities.
- Your sleep problems continue despite making changes to your routine.
- You think medication may be affecting your sleep.
- You’re regularly using a sleep aid.
- You’re concerned that another health issue may be contributing to your insomnia.
Your pharmacist can be a convenient place to start. A conversation about your medications, health and sleep habits may help identify possible causes and determine whether you should see another healthcare professional.
You don’t have to completely overhaul your routine to work toward better sleep.
Tonight, try one simple change: put your phone away earlier, make your bedroom a little more comfortable, write down tomorrow’s to-do list before bed, or spend a few quiet minutes winding down.
And if sleep continues to be a struggle, talk to your pharmacist. You don’t have to navigate persistent insomnia on your own.
Sweet dreams; and better nights ahead.
