Insomnia

Insomnia, the inability to fall or stay asleep, can be a frustrating and debilitating condition. While occasional sleeplessness is common, chronic insomnia can negatively impact your health, mood, and daily performance. The key to managing it is often a combination of immediate actions and long-term lifestyle changes.

Visit the Emergency Department (Institute of Mental Health) if you have:

• Thoughts of harming yourself or others.

Visit the GP or Polyclinic if you have any of the following:

• Insomnia that is persistent, more than a month.
• It significantly interferes with your work or daily life.
• Depressed mood.
• It is accompanied by other symptoms like snoring, leg movements, or waking up gasping for air (which could be signs of sleep apnoea).
• You have tried self-care and sleep hygiene changes, but they have not worked.

What you can do:

• Over-the-Counter Medications: Melatonin can help promote relaxation and quality sleep when taken before bedtime.
• Get Out of Bed: If you've been in bed for more than 20 minutes and can't fall asleep, get up. Lying there and worrying about not sleeping can make the problem worse. Go to another room and do something quiet and non-stimulating.
• Do Something Relaxing: Engage in a calming activity until you feel sleepy. This could be reading a physical book, listening to a podcast or quiet music, or doing some gentle stretching.
• Avoid Screens: Steer clear of your phone, tablet, or TV. The blue light from these devices can suppress melatonin, the hormone that regulates sleep, and make it even harder to fall asleep.
• Practice a Relaxation Technique: Try deep breathing exercises or progressive muscle relaxation to calm your body and mind.
• Create a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and reinforces the sleep-wake cycle.
• Optimize Your Sleep Environment: Make your bedroom a sanctuary for sleep. Use blackout curtains to block out light. Use earplugs or a white noise machine to block out distracting sounds. A slightly cool room is ideal for sleeping.
• Avoid Caffeine and Nicotine: Such stimulants should be avoided for at least 6 hours before bed.
• Limit Alcohol: While alcohol can make you feel sleepy initially, it disrupts your sleep cycle later in the night and can cause you to wake up.
• Don't Go to Bed Hungry or Too Full: Eat a light dinner, and if you need a snack, choose something easy to digest.
• Get Regular Exercise: Regular physical activity can help you fall asleep faster and get more restful sleep. However, avoid strenuous exercise too close to bedtime, as it can be stimulating.
• Manage Stress: Stress is a leading cause of insomnia. Incorporate stress-management techniques into your daily routine, such as journaling, meditation, or spending time with nature.

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