There are a few NHS sleep clinics in the UK, where patients can be tested for the respiratory issues that often cause sleeplessness, but waiting lists are dispiritingly long. Take a hot shower before bed. Eat a banana. Switch off your phone. Read a book. These titbits often have some basis in science or logic. But when the insomniac has tried them all sometimes simultaneously where do they turn?
There is, it turns out, a London clinic that has achieved remarkable results. This success has earned the clinic an enviable reputation and a waiting list to match; patients can wait two years for a consultation. Where, for decades, insomnia has been treated as a symptom of another issue if indeed it has been treated at all Selsick contends that insomnia is not merely a symptom, but a disorder in its own right.
This remains an unorthodox view. I have come to hate my bedroom. What should be a place of rest and, in a good month, the odd romantic scuffle, has become a psychic battleground. Since I turned 18, the process of drifting off has become ever more easily torn. The pops and creaks of the settling house are enough to pull my wary brain from its slow descent. In the nagging light of the alarm clock, emotions grow heightened. The paradoxical exasperation of the insomniac is this: the more you try to sleep, the more you fail.
So here I must lie, tipping from fury to dismay, contemplating the various ways in which the coming day is fucked. It is impossible to explain to the sound sleeper what it is like to not sleep. Still, the writers and artists try. Chuck Palahniuk, whose novel Fight Club was inspired by insomnia , would have to imagine picking and losing fights in order to drift off.
Over the years I have developed rituals and incantations: the solemn depositing of the phone in a separate room, the scorching shower, the banana nightcap. As the fear of sleeplessness builds over weeks and months, obsessive, quasi-superstitious behaviours become established.
Vincent van Gogh would pour a turpentine-like liquid on his mattress, a decanting intended to cast the spell of sleep. WC Fields claimed he could only fall asleep to the sound of rainfall, and his dutiful lover Carlotta Monti would spray water from the garden hose against the bedroom window till he dropped off today, a range of apps can provide similar soothing soundscapes. These eccentricities have, perhaps, enabled the rest of the world to view insomnia as a minor affliction.
As well as feeling scorned, the insomniac comes to develop a sense of shame. Sleep is the most natural thing in the world; to fail makes the sufferer somehow unnatural. So it was with panda eyes and an anxious mind that I slipped through the front door of the Royal London Hospital for Integrated Medicine in Great Ormond Street, London, to meet the doyen of insomniacs.
Hugh Selsick cannot be absolutely certain, but he estimates that he has met more insomnia sufferers than any other person in Britain. Yet, when he enters the waiting room for his insomnia clinic, he has no idea which one of the expectant faces is his patient.
Most long-term insomniacs show none of the telltale physical signs of fatigue. Selsick places extraordinary importance on this initial meeting with a new patient. He knows that they may have been suffering from insomnia for decades, a period over which they have seen multiple family doctors, who have time and again given them the kind of advice you might give a fretful child: take a warm bath or a glass of milk before bed.
Others hold their heads in their hands, in shocked relief. Whatever the reaction, Selsick, who is soft-spoken, kind-eyed and bald as an acorn, said that, in that moment, a bond of trust is established that is stronger than any other he has known in his career as a psychiatric doctor.
In this, our first meeting, I felt something of that emotional intimacy. Through shame, or a worry that he might think I was trying to jump the waiting list, I had not mentioned my own struggles with sleeplessness. His kind manner, and open acknowledgment of the pervasive awfulness of insomnia, was both comforting and thrilling.
Today, Selsick and another consultant run the clinic with support from a GP who works one day a week and an associate specialist psychiatrist, who is supported by a trainee.
Find out more about the causes of — and risk factors for — insomnia. People who experience insomnia usually report at least one of these symptoms :. You may also have difficulty concentrating on tasks during the day.
Learn more about the effects of insomnia on the body. Your doctor can talk to you about what treatments might be appropriate. Sleep hygiene training may also be recommended. Sometimes, behaviors that interfere with sleep cause insomnia. Sleep hygiene training can help you change some of these disruptive behaviors. Suggested changes may include:.
Discover more treatments for insomnia. An example of an over-the-counter OTC medication that can be used for sleep is an antihistamine , such as diphenhydramine Benadryl.
Prescription medications that may be used to treat insomnia include:. There might be dangerous side effects or drug interactions. Get more information on insomnia medications. Making lifestyle changes or trying home remedies can help effectively manage many cases of insomnia. Warm milk , herbal tea , and valerian are just a few of the natural sleep aids you can try. Meditation is a natural, easy, drug-free method for treating insomnia.
According to a study , meditation can help improve the quality of your sleep, as well as make it easier to fall asleep and stay asleep. Per the Mayo Clinic , meditation can also help with symptoms of conditions that may contribute to insomnia.
These include:. Many apps and videos are available to help you practice meditation. The naturally produces the hormone melatonin during the sleep cycle. People often take melatonin supplements in hopes of improving their sleep. Studies are inconclusive regarding whether melatonin can actually help treat insomnia in adults.
Melatonin is generally thought to be safe for a short period of time, but its long-term safety has yet to be confirmed. Essential oils are strong aromatic liquids made from a variety of:. People treat a variety of conditions by inhaling oils or massaging them into the skin. This practice is called aromatherapy. Medications for insomnia fall into several different categories, including:.
Lastly, a word about natural treatment for insomnia options. Historically people have used herbal supplements such as valerian and kava to reduce insomnia symptoms and improve their sleep. Some recent findings indicate these supplements may not be as same as once thought. Both valerian and kava have been linked to adverse side effects, and are generally not recommended to treat insomnia. Alexa Fry is a science writer with experience working for the National Cancer Institute.
She also holds a certificate in technical writing. He is board-certified in psychiatry as well as sleep medicine. Insomnia is a common sleep disorder characterized by a persistent difficulty to fall or remain asleep despite the opportunity to….
Sleep problems can affect anyone, but women are more likely to experience insomnia than men. Poor sleep can provoke daytime…. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.
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It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity.
Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated September 18, Written by Alexa Fry. Medically Reviewed by Alex Dimitriu. Diagnosing Insomnia Before insomnia treatment can begin, you should meet with your doctor or another credentialed physician to discuss symptoms and receive a diagnosis.
Additionally, you must experience one or more of the following daytime symptoms to receive an insomnia diagnosis: Fatigue or malaise Impairments with memory, concentration, or attention Negative impacts on social, family, occupational, or academic performance Irritability or disturbed mood Excessive daytime sleepiness Hyperactivity, impulsivity, aggression, or other behavioral problems Increased risk for errors and accidents Lack of motivation or energy Related Reading.
Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. A person with insomnia has difficulty falling asleep or staying asleep. They may consistently wake up too early.
In addition, insomnia may play a role in the development of chronic diseases, such as:. Insomnia can result from a range of physical and psychological factors. Often, the cause is a temporary problem, such as short-term stress. In some other instances, insomnia stems from an underlying medical condition. In some people, stress or a mental health issue is responsible for insomnia. A person may be experiencing:.
Often, symptoms of another health issue or natural transition cause difficulty sleeping. During menopause , for example, hormonal changes can lead to night sweats , which can interrupt sleep. Also, some people have a rare genetic disorder called fatal familial insomnia , which prevents sleep and can be life threatening.
Research suggests that using devices with screens before bed can cause a loss of sleep in young people. These devices can also harm sleep patterns in adults. Recreational use after lights-out appears to increase the risk of insomnia, for example.
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