INSOMNIA

Introduction

Forms of Insomnia

Normal

• Waking early
• Difficulty in getting to sleep for a period of time
• Prolonged, disturbed and light sleep
• Sleep which is interrupted by shock and fear on sudden waking (night terror)
• Sleep which is interrupted by nightmares
• Small amounts of sleep with cat napping at other times
• Occasional complete absence of sleep

Not so Normal

• Any of the above which becomes chronic (ie. lasts for an extended duration or occur in repeated bouts over a long time)
• Sleep which has a radically disordered rhythm
• Disturbance caused by shift work
• Seasonally affected sleep e.g. excessive sleep in winter
• Sleep disturbance associated with feeling depressed (or having Chronic Fatigue or ME)
• Jet-lag
• Apnoea (a sort of snoring but with a breathing lapse involved)
• Snoring problems
• Teeth grinding

Strategies for Addressing Insomnia

• Getting help from others
• Changing your night-time routine
• Preparing the body for sleep
• Behaviour conducive to sleep

Getting Help from Others

• Check with your doctor to assess whether you have a disordered pattern. This is particularly the case with abnormal sleep.
• Talk with a counsellor about issues which impinge on your sleep
• Consider referral to a sleep clinic if matters are advanced.

Changing your Night-time Routine

• Noise - ear plugs, æwhite noise' background distraction
• Temperature - not too hot, not too cold
• Don't go to bed hungry
• Try to modify late night drinking and go to the toilet in order to avoid being woken by a full bladder
• Make your bed as comfortable as possible
• Reduce mental activity two hours before sleep
• Reduce light levels two hours before sleep
• Have a range of distractions available for use in the event of insomnia - relaxed area away from the bed plus hot water bottle - light reading - something mechanical
• Create a sleeping environment which has a freedom from work and disturbance eg. screen off from essays!

Preparing the Body for Sleep

• Use diet and herbs to provide you with the chemistry which encourages sleep, particularly foods containing melatonin may be helpful; oats, sweet corn, rice, ginger, tomatoes, bananas and barley all contain Melatonin. Oats contain most, barley least. Also carbohydrates broadly speaking affect the production of Tryptophan which is what effects the levels of Serotonin in the brain.
• Temperature maintenance
• Decrease caffeine intake before sleep
• Decrease alcohol intake before sleep
• Avoid respiratory stimulants before sleep (cigarettes)
• Avoid exercise before bedtime (increases stress response chemistry in many people)
• Check for general sleep deprivation (see reference to questionnaire below)

Behaviour Conducive to Sleep

• Keep sleep to limits; don't oversleep
• Avoid long daytime napping
• Don't allow too much sleeplessness to occur in bed. Get up and do light things until you feel drowsy again
• Don't magnify or alarm yourself over your sleepless state, this may make it worse.
• Keep a clutter free sleep area just for sleep (and sex!)
• Consciously stop yourself worrying at night. Write concerns down and deal with them in the morning

Further Help

Page last revised 17/12/1997

Comments to Christopher Butler, Head of Student Counselling.

The material has been written by the Royal Holloway Student Counselling Service and is the property of the Service. For information on obtaining permission for use please refer to Counselling Page.

We would welcome any comments you may have.

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