Insomnia

Insomnia is when you repeatedly have trouble sleeping. It usually gets better with a change in habit.

Check if you have insomnia

You have insomnia if you are continually:

• find it difficult to fall asleep
• wake up several times at night
• lie awake at night
• wake up too early and can’t get back to sleep
• are still tired after waking up
• struggle to nap during the day when you feel you are tired
• tired and cranky during the day

The short-term insomnia occurs when you have insomnia less than 3 months. A longer period, that is a time of more than 3 months, indicates long-term insomnia.

How Much Sleep is Necessary

Each need a different quantity of sleep.

Generally speaking:

• Adults require seven to nine hours.
• Children require nine to thirteen hours.
• Infants and toddlers require 12 to 17 hours.

If you’re always exhausted during the day, you probably don’t get enough sleep.

Why does sleeplessness occur?

The following are the main causes of insomnia:

• Depression, anxiety, or stress
• sounds
• a too hot or cold room
• uncomfortable mattresses
• Nicotine, caffeine, or alcohol
• illicit substances like ecstasy or cocaine

What should you do to treat insomnia on your own?

Most patients recover by changing their habits.

Act

• Begin to go to sleep and wake up at the same time in the morning every day.
• Relax at least 1 hour before falling asleep. That can be a warm bath, listening to some music, or reading a book.
• Ensure that your bedroom is dark and quiet. Use light curtains, blinds, eye mask, or earplugs if needed.
• Be regular in exercising during the day.
• ensure that your mattress, pillow, and covers are comfy.

Avoid

• At least six hours before going to bed, avoid smoking and consuming any alcohol, tea, or coffee.
• Avoid having a large dinner late at night.
• Don’t work out for at least four hours before bed.
• Before going to bed, avoid using electronics like cellphones or watching television because the blue light keeps you awake.
• Avoid taking naps during the day.
• Avoid driving when you’re tired.
• After a restless night, adhere to your regular sleeping hours rather than sleeping in.

How can a pharmacist help with insomnia?

You can buy tablets or liquids-from a chemist sometimes referred to as sleeping pills-that might help you get some sleep.

Some preparations contain valerian or lavender, while others may have an antihistamine in them.

They are not a cure for insomnia but could see you sleeping better for 1 to 2 weeks. Don’t take them for longer.

Some of the drugs that are manufactured and sold will have side effects, and some examples of them include drowsiness, which can affect your ability to drive as well as engage in other similar activities.
Consult your doctor before taking any sleep aid medication.

Treatment in a GP surgery for insomnia

A GP will help you understand why you are suffering from insomnia. Therefore, they will treat the cause.

They can sometimes offer you cognitive behavioral therapy. You may attend this in person with a therapist or through an online self-help course.

This may change the type of thoughts and behaviors that keep you awake.

You may be referred to a sleep clinic if you have symptoms of another sleep disorder, for example, sleep apnoea.

GPs now rarely prescribe sleeping pills to treat insomnia. Sleeping pills can have serious side-effects and you can become addicted to them.