Insomnia refers to difficulty falling asleep or staying asleep. Maybe you fall asleep easily but wake up – wide awake – at two in the morning and can’t get back to sleep. Others have a hard time falling asleep in the first place. Either way, the result is getting up in the morning feeling tired, not refreshed and wishing you could just go back to bed again.
Transient insomnia
This kind of insomnia happens for a short period then goes away. It could be one night or up to a few weeks. People often report transient insomnia at change of season, when the temperature of their bedroom isn’t what they’re used to and goes away when adjustments are made such as different bed linen or using the fan or air conditioning.
COVID-19 has seen insomnia levels rising as people deal with unexpected financial issues, fears of infection and worries about the future. Stress and worry are typical culprits when it comes to not getting quality sleep.
There are things you can do to improve your chances of a restful night’s sleep.
Organise your bedroom
- Make sure your bed is comfortable and not giving you aches and pains.
- Use bed linen that’s appropriate for the season.
- Remove clutter and digital distractions, especially the bedroom TV.
- If your pillows are old and no longer supportive, replace them with fresh ones.
- Install window coverings that darken the room as much as possible.
- Use a bedside lamp for ‘yellow’ night-time lighting instead of the main lights which could be ‘bluer’ and don’t have a dimmer switch.
Dedicate your bedroom to sleep
Through COVID-19, you may be using parts of your home for work-at-home activities. It’s really important to try to avoid converting your bedroom to a daytime office. At any other time, it’s also important to think of your room as purely for sleep – ok, and romantic activities! Don’t eat, work out, watch TV or do homework or work-work in or on your bed. If bedtime reading is your thing, choose a printed book instead of a blue-light-emitting gadget.
Skip the naps
It can be tempting to go for a nap when you’re overtired from a poor night’s sleep but napping can be counter-productive. If you sleep for too long, it will disturb your natural cycle and make it even harder to fall asleep at night. When you really must shut down for a little while, make it a short nap and set your alarm so you wake up after 20 minutes.
Avoid medications
Insomnia medications can cause you to become dependent on them. Explore natural remedies before resorting to sedatives because the results are more sustainable. Our sleep essential oils have fans all over the world and you can read the reviews on each product page. They’re suitable for all ages and are not addictive or habit-forming.
Don’t put up with insomnia. Try natural remedies first and if you still have problems, see your GP.
