What is Insomnia?
If you are reading this it might be because you (or someone you know) is experiencing insomnia and you are looking at options for help with it. If you are suffering from insomnia you don’t need me to tell you how difficult and even distressing it can be not to get the rest you need and often desperately want.
What is Insomnia?
Insomnia is a sleep disorder characterised by difficulty falling asleep, staying asleep, or both, even when you have the opportunity to sleep. This can result in feeling tired, irritable, and unable to function at your best during the day.
What are the different types of insomnia?
Initial Insomnia (Difficulty Falling Asleep)
- Symptoms: taking more than 30 minutes to fall asleep, difficulty quieting your mind (also called Cognitive Arousal), feeling restless at bedtime
- Possible causes: stress, anxiety, jet lag, caffeine intake, screen use before bed, medical conditions (pain, restless legs, thyroid issues)
- Treatment: Psychotherapy and Hypnotherapy, cognitive behavioural therapy for insomnia (CBT-I), sleep hygiene practices (consistent sleep schedule, dark and quiet bedroom), limiting caffeine and alcohol
Middle Insomnia (Difficulty Staying Asleep)
- Symptoms: waking up multiple times during the night, trouble returning to sleep, early morning awakenings
- Possible causes: stress, anxiety, depression, medical conditions (respiratory problems, pain), medications, hormonal changes
- Treatment: similar to initial insomnia, additionally addressing underlying medical conditions, medication adjustments if needed
Terminal Insomnia (Early Morning Awakening)
- Symptoms: waking up 2-3 hours before desired wake time and unable to fall back asleep, feeling tired despite getting some sleep
- Possible causes: depression, anxiety, aging, medical conditions (hormonal imbalances, chronic pain), medications
- Treatment: Psychotherapy and Hypnotherapy, CBT-I, addressing underlying conditions, light therapy to regulate sleep-wake cycle, medication adjustments if needed
Additional Points
- These types can overlap and you might experience more than one at the same time.
- Consulting a doctor is crucial for diagnosis, considering medical causes and discussing suitable treatment options.
- Lifestyle changes like maintaining a regular sleep schedule, Hypnosis skills and tools and creating a sleep-conducive external environment can significantly improve sleep quality.
- Having Hypnotherapy and learning Self Hypnosis can help create a helpful and soothing internal pre-sleep environment and also help with getting back to sleep if waking multiple times as you know how to self soothe and keep stimulating thinking processes to a minimum.
Insomnia can also result in
- Waking up feeling tired
- Daytime sleepiness, fatigue or low energy
- Difficulty concentrating or focusing
- Irritability or moodiness
- Headaches or muscle tension
- Lack of motivation or interest in activities
Insomnia can also be classified in this way
- Acute insomnia: short-term insomnia lasting less than a month, often caused by stress, life changes or medical conditions
- Chronic insomnia: long-term insomnia lasting three months or more, with various possible causes
- Transient insomnia: short-term insomnia lasting less than a week, often triggered by travel or jet lag
- Paradoxical insomnia: underestimating the amount of sleep actually obtained, you may feel like you only slept for a few hours, even though you actually slept for several
- Psychophysiological insomnia: learned behaviours and beliefs contributing to sleep difficulties, for example, if you worry about not being able to sleep, this can make it more difficult to fall asleep
- Comorbid insomnia: insomnia occurring alongside another medical or mental health condition such as depression, anxiety or pain
Causes of Insomnia
- Stress and anxiety: these are major contributors to both acute and chronic insomnia
- Medical conditions: pain, depression, anxiety disorders, thyroid problems, respiratory issues and neurological disorders can disrupt sleep
- Medications: some medications can interfere with sleep as a side effect
- Lifestyle factors: irregular sleep schedules, using sleep time to problem solve or think about events or issues over and over (rumination), caffeine and alcohol intake close to bedtime, excessive screen time before bed and an uncomfortable sleep environment can contribute to insomnia
Here's an overview of some key statistics of insomnia in Scotland and the UK
Overall Insomnia Prevalence
- Adults in Scotland: A Mental Health Foundation survey in November 2022 found 33% of adults in Scotland reported poor sleep quality. This statistic doesn't distinguish between types of insomnia but suggests a significant portion of the population struggles with sleep.
- UK Adults: NHS UK estimates that around 1 in 3 people in the UK experience insomnia regularly. While not specific to Scotland, this offers a wider context.
If you are experiencing insomnia or are concerned about your sleep, it is important to see your Dr to rule out any underlying medical conditions and discuss appropriate treatment options. A good Psychotherapist will be happy to work in conjunction with your Dr to help. Please reach out if I can be of assistance.
If you are experiencing insomnia, in sessions, I will guide you through the process of how to improve it so you can move from coping to thriving and be equipped to get better rest.
‘Paula has been amazing to work with. She has given me lots of practical advice to assist with my sleeping issues but was also incredibly empathetic and sensitive to all matters we discussed. She accommodated my varying schedule flawlessly and never made me feel like I was “on the clock”. I feel equipped with lots of strategies to deal with the issues we discussed, in particular a greater awareness of the benefits of mindfulness and hypnotherapy. It’s an investment, in terms of time and cost, not only in self-care, but also in enabling me to better support those around me, so I can wholeheartedly recommend Paula to anyone.’ Alfonso (Fife)
'I went to Paula in the hope that she could help me overcome my years of insomnia. Having tried numerous pillows, bedtime regimes, lavender etc. nothing worked. Paula’s lovely manner instantly put me at ease. After the first session I was amazed that instead of staring at the ceiling all night I fell asleep for a few hours. Then much to my amazement I have continued to fall asleep every night. Paula has given me back something that I had despaired of ever having again – sleep!’ Irene (Fife)
‘From my first interaction with Paula on the telephone prior to our initial meeting, I found her extremely helpful. Her initial priority was not to try and persuade me to attend her sessions but rather to ensure that she could meet my needs in terms of being able to provide me with the right support. I found this to be very reassuring.
On our first consultation, Paula listened to my concerns which mostly centred around diagnosed health issues and anxieties. In this first appointment, both she and I decided whether she would be the best person to help. During each of our subsequent sessions, Paula explained anxiety, unpicking all of the different layers. This helped to give me a sense of understanding about where my anxieties came from and ways of managing them. Paula provided hypnosis recordings to listen to which I found extremely helpful, particularly to help me sleep. In the following sessions, we created a hypnosis that was specific to my individual needs and again, I found this to be very helpful. As a result of meeting with Paula, I now have a range of strategies to use when I feel myself becoming anxious, one of which is self-hypnosis which I am learning to do wherever I am.
I would highly recommend Paula as an approachable, trustworthy and professional hypnotherapist who listens to concerns, putting you at ease and equipping you with skills to transform your way of thinking.’ Susan (Fife)