Insomnia and Insomnia Disorder are known to affect both our physical and mental health. Are you interested in learning more about its consequences, causes, and some tips you can follow? Then keep reading to find out more.

The article will cover the following points:

• A few facts
• What are the consequences of insomnia disorder?
• What are the causes of insomnia?
• What can help with sleep disruptions?
• Ideal sleeping time per age

What is insomnia?

Insomnia is one of the most common sleep disturbances. It is characterised by having trouble falling asleep or maintaining sleep [1,4]. To be diagnosed with Insomnia Disorder, the symptoms must be present for 3 or more times per week, for a minimum period of 3 months. Its prevalence is 6 to 10% of the general population and it mainly affects women and old people [3]. Hence, experiencing insomnia occasionally is not the same as being affected by the disorder. Still, make sure you seek professional help if it is affecting your physical and mental health!

Why is sleep so important? Sleep is ESSENTIAL for optimal health: without it, our vital functioning is compromised. It improves our concentration, productivity, heart health, social & emotional intelligence, mood, stress regulation, athletic performance and metabolic processes [6]. NEVER give up on your sleep :)

What are the consequences of Insomnia Disorder?

Insomnia has multiple negative effects. For example, individuals with insomnia disorder may experience more physical problems, such as cardiovascular dysfunction [3].  It can also affect the individual’s mental health [2,3]. To be more precise, insomnia symptoms are directly linked to other mental disorders like PTSD, anxiety, and depression. Indeed, it has been suggested that insomnia acts as a maintaining factor of these (and other) psychopathologies, and thus it decreases naturally when they are treated clinically.

An explanation for this relationship is the body’s disrupted stress system, scientifically known as the hypothalamic-pituitary-adrenal axis (HPA axis). What role does it play in insomnia? Sleep difficulties increase the release of cortisol in the body, and consequently the system struggles to return to baseline cortisol levels that characterise the optimal stress reactivity [3].

Additionally, the symptoms of insomnia can influence certain cognitive processes [3]. Research indicates that insomnia reduces concentration and attentional control which, in turn, can deteriorate school or work performance. It is clear how people’s everyday life is deeply affected, which only adds up to the experienced distress.

So when should you consult a professional? The answer is: by the time insomnia’s symptoms start interfering in your everyday activities, even in the slightest of ways!

What are the causes of insomnia disorder?

There are several factors influencing the development of this disorder [2,5]. One of them is stress: this includes any distressing stimuli, like problems with your family, friends, school or work environment. Moreover, travelling can also interfere with the body’s circadian rhythm, which is that process that guides our sleep-wake cycle. Other factors are napping, extended screen time before sleep, lack of physical activity and, as mentioned above, psychopathologies (e.g., depression).

Furthermore, the use of certain medications can disrupt sleep. Medications for allergies and weight-loss include caffeine, which works effectively only by keeping you awake. Similarly, alcohol and nicotine are also substances that avert the body from engaging in deep sleep and that stimulate the body.

What can help with sleep disruption?

There are a few simple practices you could try to follow if you struggle with insomnia [2].

1. First, try to maintain a constant everyday sleeping schedule - that way, you will “train” your body to fall asleep and wake up at a specific time, and it will get used to it after a while
2. Even if you cannot fall asleep, stay away from the screen (laptop, phone)! Try reading, or laying with your eyes closed and listening to your breath - these will calm you down and probably make you feel “tired”.
3. Increase your physical activity throughout the day - this doesn’t need to be an intense sport, movement outside of your home is enough
4. Refrain as much as possible from naps, caffeine, alcohol and nicotine - If you are used to consuming these, it can be hard to stop, but try decreasing bit by bit (e.g., drinking one less coffee) and observing the effect it has on your body!
5. Make yourself comfortable and create a relaxing routine before going to sleep - try some stretching, listening to relaxing music or taking a warm shower
6. Don’t go to bed with an empty, or full stomach! Make sure you’re not feeling hungry, but also let your system digest a bit first

Ideal sleeping time per age

According to the CDC (Center for Disease Control and Prevention), the breakdown is as follows [7]:

• Newborns (0–3 months): 14–17 hours
• Infants (4–12 months): 12–16 hours
• Toddler (1–2 years): 11–14 hours
• Preschool (3–5 years): 10–13 hours
• School age (6–12 years): 9–12 hours
• Teen (13–18 years): 8–10 hours
• Adult (18–60 years): 7-plus hours
• Adult (61–64 years): 7–9 hours
• Adult (65+ years): 7–8 hours

If you are interested and would like to know more, here are some additional resources:

• What causes insomnia? – Dan Kwartler https://www.youtube.com/watch?v=j5Sl8LyI7k8
• NHS support to help you with insomnia + audio at the end https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/

References

1. Foley, L. (2020, September 4). Insomnia. Sleep Foundation. https://www.sleepfoundation.org/insomnia
2. Insomnia - Symptoms and causes. (2016, October 15). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
3. Lancel, M., Boersma, G. J., & Kamphuis, J. (2021). Insomnia disorder and its reciprocal relation with psychopathology. Current Opinion in Psychology, 41, 34–39. https://doi.org/10.1016/j.copsyc.2021.02.001
4. NHS website. (2021, March 19). Insomnia. Nhs.Uk. https://www.nhs.uk/conditions/insomnia/
5. Suni, E. (2020, August 6). What Causes Insomnia? Sleep Foundation. https://www.sleepfoundation.org/insomnia/what-causes-insomnia
6. Why is sleep important for health? https://www.medicalnewstoday.com/articles/325353#summary
7. How much sleep do I need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html