Identifying Insomnia

You might be experiencing insomnia if you frequently :

• Struggle to fall asleep
• Frequently wake up during the night
• Spend long periods awake at night
• Wake up too early and can't fall back asleep
• Feel exhausted upon waking
• Have trouble taking daytime naps despite fatigue
• Feel tired and easily annoyed during the day
• Have difficulty focusing due to tiredness

Insomnia is categorised as short-term if it lasts less than three months, and long-term if it persists for three months or more.

How Much Sleep You Need

Sleep needs vary by individual :

• Adults typically require 7 to 9 hours
• Children need about 9 to 13 hours
• Infants and toddlers need 12 to 17 hours
• Daytime tiredness usually indicates insufficient sleep.

What Can Cause Insomnia

• Stress, worry, or depression
• Environmental noise
• Extreme temperatures
• Uncomfortable sleeping arrangements
• Consumption of alcohol, caffeine, or nicotine
• Use of stimulants like cocaine or ecstasy
• Jet lag or shift work

Self-help Tips for Insomnia

Improving sleep habits can effectively combat insomnia :

Do

• Maintain a consistent sleep schedule
• Wind down for at least an hour before bedtime, e.g., by reading or bathing
• Ensure your sleeping environment is quiet and dark
• Exercise regularly but not right before bedtime
• Ensure your bedding is comfortable

Don't

• Consume alcohol, tea, coffee, or smoke within 6 hours of bedtime
• Eat large meals late at night
• Engage in late-night exercise
• Use screens right before bed
• Nap during the day
• Drive when drowsy
• Oversleep after a restless night

How a Pharmacist Can Assist

Pharmacies offer over-the-counter sleep aids, including those with natural ingredients like valerian or lavender, and antihistamine-based products. These aids are short-term solutions and should not be used for more than a couple of weeks due to potential side effects, such as drowsiness.