‘Sleep is fragile. You’ve got to look after it’

Non-drug treatments have been under-used, but sleep experts say that they offer the best long-term solutions to chronic insomnia.

Professor Kevin Morgan of Loughborough University’s Sleep Research Centre says that sleeping tablets treat the symptoms of insomnia, not its causes.  He’s been researching psychological treatments for insomnia and focuses on behavioural change and self-help to promote better sleeping patterns.

It was always assumed that if people had insomnia alongside a more serious condition, then curing that illness would cure the insomnia. These days, insomnia is generally treated as a separate illness.

Habits such as drinking too many caffeine-based drinks (including coffee, tea and some energy drinks) or exercising too close to bedtime will affect your sleep.“If you have a sleep problem, it’s worth looking at your personal habits. It could be that your sleep is being ruined by your regular expresso before bed,” says Professor Morgan.

 Cognitive behavioural therapy (CBT)

Once sleep hygiene has been addressed, and there’s no improvement in your insomnia, CBT is the next step. It’s a package of treatments that usually includes sleep restriction, stimulus control, cognitive therapy and relaxation techniques.

• Sleep restriction: Some people with insomnia may benefit from a sleep restriction programme that allows only a few hours of sleep during the night at first. Gradually, the time is increased until you achieve a more regular night’s sleep.
• Stimulus control: This therapy rebuilds the association between the bedroom and sleep by limiting the amount of time that you spend awake in bed. “The environment can stimulate behaviour,” says Professor Morgan.
• Cognitive therapy: Thought-blocking therapies are used to reduce the anxiety about not falling asleep. Professor Morgan says: “Cognitive therapy can help to break this vicious circle by teaching you a different way of worrying. Do your worrying at a different time, write down your fears, and discipline yourself not to worry about things around bedtime.”
• Relaxation therapy: There are specific effective techniques that can reduce or eliminate anxiety and body tension. As a result, the person’s mind stops racing, the muscles relax, and restful sleep can follow.

“Very few insomnia cases last only four weeks,” says Professor Morgan. “Most clinical insomnias are chronic. So …drugs are prescribed for longer than they should.”

For effective resolution to sleep issues, book in with us today and wake up refreshed.