You might suffer from insomnia if you have difficulty sleeping or staying asleep long enough to feel energised the next morning.
Can it be the heat? Too much stress? Mosquitos? We see this problem in Jakarta regularly, so it might be good to provide some basic information about insomnia.
You may experience the following:
- Having difficulty falling asleep;
- Lying awake at night;
- Waking up several times during the night;
- Waking up early and unable to get back to sleep;
- Not feeling refreshed when you get up;
- Having difficulty napping during the day despite feeling tired;
- Feeling exhausted and irritable during the day and finding it hard to concentrate.
Some episodes of insomnia do not cause any serious problems. However, for some people, it can last for a longer period of time (even years!).
When insomnia is persistent, it can have a negative impact on the quality of life. It can affect your mood and lead to all sorts of problems.
How much sleep do I need?
On average, a ‘normal’ amount of sleep for an adult is considered to be around seven to nine hours a night. Everybody is, of course, different, and there are no strict guidelines. It is also true that children may sleep for much longer, and elderly people may sleep for less.
It is important that you feel you get enough sleep. Another important aspect is the quality of your sleep.
If you constantly feel tired, you are probably not having good-quality sleep. This can affect all your daily activities.
What can cause insomnia?
There might not always be a clear cause, but it can be associated with:
- Anxiety and stress;
- Poor sleeping hygiene— like an uncomfortable bed, a bedroom that’s too noisy, too bright, too hot, or too cold;
- Lifestyle factors— jet lag, shift work, alcohol, and caffeine before going to bed;
- Mental conditions— like depression;
- Health conditions— like heart problems or chronic pain;
- Medication— like anti-depressants, anti-epilepsy drugs, and corticosteroids.
What you can do to help
You can try a few things that might help your sleep. Here are a few examples:
- Implementing regular sleeping times;
- Relaxing before bedtime — a warm bath or calming music;
- Trying to avoid light and noise, using thick curtains, wearing an eye mask and earplugs while sleeping;
- Avoiding caffeine, nicotine, alcohol, heavy meals, and exercise before going to bed;
- Not watching TV or using phones, tablets, or computers before going to bed;
- Not having short naps during the day;
- Writing a list of things that you worry about and any ideas about how to solve your worries before going to bed, to help you forget about them until the following morning.
When to see your GP (Good Practice)
See your GP if your difficulties sleeping affect your daily life, especially if it has been troublesome for over a month and the above measures have not helped.
Your trusted medical doctor should ask you about your sleeping habits, your alcohol and caffeine consumption, and your general lifestyle, like diet and exercise.
Your medical history and medication should also be assessed, as they may contribute to your insomnia.
It can also help your GP if you keep a sleep diary for a couple of weeks to gain a better understanding of your sleep patterns.
You can write down the time you go to bed and wake up afterwards, how long it takes before you fall asleep, and how often you wake up during the night.
Treatment options for insomnia
If you have any underlying health condition, such as anxiety, such should be treated first by your GP. These conditions might cause your sleep problems.
Your GP will most likely discuss things you can do at home to help improve your sleep.
In some cases, a special type of Cognitive Behavioural Therapy (CBT) may be recommended. This is a type of talking therapy that aims to help you avoid the thoughts and behaviours that may have affected your sleep. It’s usually a first-line treatment, and it can lead to long-term improvement of your sleep.
Medically prescribed sleeping tablets can be considered, but should only be used for a few days or weeks. Sleeping tablets do not take away the cause of your insomnia, though. Such medication can also have a number of side effects. Moreover, sleeping tablets also tend to become less effective if you use them for a long period of time.
This article just gives you an idea about what to do and what to expect if you suffer from insomnia. Discuss all your concerns with a trusted medical practitioner!
Good Practice registered patients from 80 countries. Our consistent, English-speaking team implements international guidelines. We provide highly personalised care. Try us!
Dr Steven Graaff, MD, MRCGP, the founder of the GOOD PRACTICE Clinic, is a graduate of the Vrije Universiteit Amsterdam. Before completing his formal training in General Practice in the UK, he worked in several hospitals, as well as in occupational health and general practice in the Netherlands and the UK. As a medical professional with international experience, Steven decided to start his own clinic, GOOD PRACTICE, in Jakarta.