What is insomnia?
Insomnia is when you regularly have trouble falling asleep or staying asleep, which can leave you feeling tired the next day.
Most of us will have experienced disrupted sleep and will know how it feels when we can’t seem to fall asleep. It may be that you're thinking about the next day or have had a coffee too close to bedtime.
Perhaps you found it easy to fall asleep, but continue to wake up through the night. Either way, a rough sleep can leave you feeling drained and irritable the next day. Those who experience insomnia may experience these feelings regularly.
Many people experience sleep problems. Insomnia can affect anyone, of any age.
Types of insomnia
Insomnia is generally described as short-term or long-term.
Short-term insomnia
Short-term insomnia lasts for less than three months. It can be linked to factors such as stress, changes to your routine, jet lag, caffeine or alcohol.
Long-term insomnia
Long-term or chronic insomnia lasts for three months or longer. A range of factors can contribute, including physical and mental health conditions, medicines, long-term pain and other sleep disorders.
Trouble sleeping?
Not all sleep problems are insomnia. If you're struggling with your sleep or aren't sure what's causing it, find out more about sleep problems, including common causes and ways to get support.
Symptoms of insomnia
Symptoms differ depending on individual circumstances. However, there are common symptoms, including:
- being awake for long periods at night;
- not being able to fall asleep;
- waking up several times during the night;
- waking up very early and being unable to get back to sleep;
- feeling tired and groggy the next morning;
- finding it difficult to concentrate or function properly;
- feeling irritable.
When to speak with your GP
Consider consulting your GP if sleep problems have continued for months, changes to your sleeping habits haven't helped, or insomnia is affecting your daily life.
How is insomnia treated?
Treatment will depend on what's causing your sleep problems. Changes to sleeping habits can help, and cognitive behavioural therapy for insomnia (CBT-I) may be recommended. Sleeping pills are generally only prescribed for short periods in certain circumstances.
Some people choose to explore hypnotherapy alongside other approaches. Hypnotherapy may help some people explore factors affecting their sleep and develop relaxation strategies. For example, if anxiety or depression is the source of your insomnia, hypnosis for sleep may complement your existing treatment.
Hypnotherapy for insomnia
While some sleeping problems will have an obvious cause, others may not. Hypnotherapy for insomnia may be helpful for some people who are having difficulty sleeping.
When insomnia continues for some time, unhelpful thoughts or habits around sleep can sometimes develop. Hypnotherapy may help you relax and explore these patterns, using positive suggestions to encourage a calmer approach to sleep.
Can hypnotherapy help with insomnia?
Some research suggests hypnosis and hypnotherapy may help with sleep problems, but the evidence is still limited and more high-quality research is needed. Find out more about the studies and research into hypnotherapy and hypnosis.
Relaxation techniques may form part of hypnotherapy for insomnia. For some people, physical or mental tension can make sleeping difficult. A hypnotherapist may use relaxation techniques, such as progressive muscle relaxation, to help reduce tension.
Your hypnotherapist may also teach you self-hypnosis. This can help you develop a routine and learn to deal with the triggers that cause the problem. Using hypnosis for insomnia at home will help you take the tools you’ve learned in the session room into your everyday life.
The number of hypnotherapy sessions you’ll need will depend on your personal circumstances. An initial consultation with your hypnotherapist will help you better understand how many sessions you may need.
Suggestions planted by hypnosis therapy help your mind and body to relax and get the sleep you deserve.
- Biodun Ogunyemi Certified Master Hypnotherapist ANLP, BNLP, SNLP, C.H, Dip.Hyp, hypnosis to help insomnia.
What causes insomnia?
There are many potential causes for the problem. In some cases, it may be only one cause that leads to sleeplessness, while in others, a combination of factors may be at play.
Some of the potential causes of insomnia include:
Physical health conditions
You may find it difficult to fall asleep if you have another health condition that causes you pain. Conditions that affect your breathing, such as asthma, may also affect your sleep. Hormonal changes and urinary conditions can also affect sleep.
There is a chance the medication you are taking is affecting your sleep. If you suspect a health problem or believe your medication may be causing insomnia, speak to your GP.
Mental health conditions
Certain mental health concerns can create sleeping problems. For example, someone with depression may also be more likely to experience insomnia. The low moods that come with depression can also be intensified when a person is lacking sleep.
Anxiety is another condition that is often associated with insomnia. Anxiety can make a person feel tense, worried and overwhelmed. These feelings may make it difficult to fall asleep. Your mind may race when trying to sleep, making it difficult to switch off. The worry can also disrupt sleep, and you may wake up throughout the night. If this pattern continues, the worry about not getting enough sleep can turn into a vicious cycle.
Join Hannah in this guided meditation for complete relaxation.
Lifestyle factors
Daily habits and lifestyle can influence sleeping patterns. If you drink alcohol regularly, for example, you may find that you wake up during the night. While alcohol can make you feel sleepy at first, it can disrupt sleep and lead to poorer-quality sleep overall. Similarly, drugs and caffeine can lead to sleep problems.
Working late into the evening can make it difficult for the brain to switch off. Shift work can wreak havoc on your internal clock and make sleep tricky. If your work (or work-related stress) is causing your insomnia, it may be worth reassessing your hours.
Tips for improving your sleep routine
Relaxation is a vital part of an effective hypnotherapy session. It’s important to practise some self-help tips at home to enhance your experience.
Improve your sleep hygiene by practising the following:
- Create a routine. Try to go to bed and wake up at around the same time each day.
- Exercise regularly. Regular exercise during the day may help you sleep better.
- Cut down on alcohol, caffeine and nicotine. These can affect the quality of your sleep, particularly when used close to bedtime.
- Avoid large meals late at night. Try to give yourself time to digest your evening meal before going to bed.
- Make time to relax. A calming activity, such as having a warm bath or reading a book, may help you wind down before bed.
- Limit screen time before bed. Try to avoid using electronic devices, such as phones and tablets, just before bedtime, as they can make it harder to wind down and fall asleep.
- Write down what's on your mind. If you're thinking about everything you need to do the next day, writing a to-do list may help you put those thoughts aside until morning.
- Make your bedroom comfortable for sleep. Keep your room as dark, quiet and comfortable as possible, and make sure your bed and pillows are comfortable.
Finding support for insomnia
If sleep problems are affecting your day-to-day life, there are different types of support available. You may wish to speak to your GP, particularly if you've been having difficulty sleeping for several months or changes to your sleep routine haven't helped.
If you're interested in exploring hypnotherapy alongside other support, you can connect with a qualified hypnotherapist who works with insomnia and sleep problems.
