Insomnia vs Occasional Sleep Troubles
It’s normal to experience occasional sleepless nights, particularly when you’re stressed or dealing with a temporary situation like jet lag.
However, insomnia is more than a short-term problem—it’s a chronic condition that affects your ability to sleep well regularly, leading to fatigue, irritability, and difficulty functioning in daily life.
Unlike temporary sleep issues, insomnia can disrupt your mood and performance over the long term, requiring professional intervention to improve sleep quality.
How Insomnia Affects Daily Life
Insomnia can affect many aspects of your life, from your mood to your work performance.
People with insomnia may experience:
Fatigue: Waking up tired and struggling to stay alert during the day.
Impaired concentration: Difficulty focusing on tasks at work, school, or home, leading to mistakes or slower performance.
Mood disturbances: Irritability, anxiety, or depression caused by poor sleep, which can affect relationships and quality of life.
Increased risk of accidents: Sleep deprivation can lead to drowsiness, which increases the risk of accidents, especially while driving or operating machinery.
Weakened immune system: Chronic insomnia can weaken the immune system, making it harder to fight infections.
If left untreated, insomnia can lead to more severe mental health issues, including anxiety or depression.
Effective Treatments for Insomnia
The good news is that insomnia is treatable, and there are several strategies to help manage it.
The National Institute for Health and Care Excellence (NICE) and other health organizations recommend the following treatments:
Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a structured, evidence-based therapy designed to help people change negative thought patterns and behaviors that interfere with sleep.
It helps individuals develop healthier sleep habits by identifying unhelpful sleep-related thoughts and replacing them with more realistic, sleep-friendly behaviors.
Studies have shown that CBT-I is highly effective in treating insomnia, with benefits lasting long after treatment ends (Geiger-Brown et al., 2021).
Medications: In some cases, healthcare providers may prescribe medications to help with sleep, such as sedative-hypnotics (e.g., zolpidem or eszopiclone) or certain types of antidepressants that can promote sleep.
While medications can be effective in the short term, they are generally not recommended for long-term use due to the potential for dependence.
If you're considering medication, It’s important to consult your GP or psychiatrist to find the right medication for you. They can help determine the best course of treatment based on your individual needs and circumstances.
Sleep Hygiene Improvements: Good sleep hygiene is essential for managing insomnia. This involves making lifestyle changes that support better sleep, such as:
Maintaining a consistent sleep schedule.
Creating a comfortable sleep environment (e.g., a quiet, dark room).
Limiting caffeine, alcohol, and nicotine close to bedtime.
Engaging in relaxation techniques, such as deep breathing or meditation, before bed.
Mindfulness and Relaxation Techniques: Mindfulness practices, such as meditation or progressive muscle relaxation, can help calm the mind and reduce anxiety that may interfere with sleep. Learning relaxation techniques before bed can make it easier to fall asleep and stay asleep.
Addressing Underlying Conditions: If insomnia is caused or worsened by another condition, such as anxiety or depression, addressing the root cause can often improve sleep quality. Therapy and medications targeting the underlying condition can also help with insomnia.
How Shenwise Can Help
At Shenwise, we understand how challenging insomnia can be. Whether you’re having trouble falling asleep, staying asleep, or waking up too early, we offer compassionate support to help you manage your sleep issues.
We use evidence-based therapies like Cognitive Behavioral Therapy for Insomnia (CBT-I) to help you address negative sleep patterns and develop healthier habits for better sleep.
You don't have to face insomnia alone. With the right support and treatment, you can regain control of your sleep and improve your overall well-being.
Let’s work together to help you get the rest you deserve.
If you’re ready to take the first step toward better sleep, contact Shenwise today for a free 15-minute consultation.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Geiger-Brown, J., Rogers, V., & Kader, J. (2021). Cognitive Behavioral Therapy for Insomnia: A Systematic Review and Meta-Analysis of Efficacy. Journal of Sleep Research, 30(3), e13273. https://doi.org/10.1111/jsr.13273
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427-440. https://doi.org/10.1007/s10608-012-9476-1
ICD-10 (International Classification of Diseases, 10th Edition). World Health Organization. (1992). International classification of diseases: 10th revision. World Health Organization.
National Institute for Health and Care Excellence. (2019). Insomnia: Diagnosis, Assessment, and Management. NICE. https://www.nice.org.uk/guidance/cg178