What is insomnia and how do I get rid of it?

When you sleep poorly more than twice a week, we can speak of insomnia. Adults with insomnia have trouble falling asleep, lie awake for a long time, or wake up often or too early. Many consequences of insomnia hinder energy levels during the day. This can lead to unpleasant situations.

Insomnia in adults has many diverse causes:

• Tensions or worries. Do you have racing thoughts before going to bed? For example, do you think too much about your relationship, home situation, or work? This is a major cause that prevents you from relaxing properly.
• Physical complaints. Physical complaints such as pain, itching, shortness of breath, or coughing can also keep you awake.
• Psychological complaints. A common symptom of anxiety or depression is insomnia. Do you suffer from psychological complaints? Contact your doctor!

In addition to these causes, there are also bad habits that maintain insomnia.

• Looking at your smartphone, tablet, or another screen too much 3 hours before you go to sleep;
• Drinking coffee or alcohol before going to sleep; coffee keeps you awake, while alcohol helps you fall asleep but makes you wake up more often at night.
• No or a disrupted rhythm, for example due to shift work or jet lag;
• Napping during the day;
• Going to bed too early or getting up too late;
• Eating a heavy meal late in the evening;
• A lot of mental or physical exertion before going to sleep.

If you feel sleepy during the day, a sleep disorder can also be a rare cause. Sleep apnea, narcolepsy, delayed sleep phase syndrome, or restless legs syndrome are consequences of this. If you suspect you have a sleep disorder, always contact your doctor.

When you experience tension or stress, it can lead to a poor night's sleep. For example, you may be busy at work or things at home may not be going well. It can be very helpful to talk about your worries. This can be with a friend, but many people with worries visit a psychologist to talk. This provides new insights to tackle your problem.

When you have a sleep rhythm, you sleep better. Therefore, always try to go to bed around the same time and also get up at the same time.

Can't fall asleep quickly? Then it is tempting to stay in bed longer. However, it is better to get up at the planned time the next morning. You may be tired at first, but you will get better into your sleep rhythm.

Exercising has many health benefits. However, exercising shortly before bedtime can make it difficult for you to fall asleep. Your body is still too active. Therefore, plan your workout during the day or early in the evening. This way, you are both physically and mentally tired when you go to bed in the evening.

Do you sleep poorly? Then try to avoid caffeine in the evening. Don't drink coffee and skip that cup of strong tea. It is also better to avoid alcohol when you sleep poorly. While alcohol may help you fall asleep, it causes you to wake up more often during the night.

Your bedroom is a place where you can unwind. It starts with a good bed, pillow, and duvet. We therefore recommend investing in these; the money is more than worth it. It is also better to sleep in a dark bedroom, so good curtains are a must.

Do you want to make yourself even more comfortable? Then a Weighted blanket for adults ensures that you relax faster in the evening, fall asleep more easily, and sleep better through the night. The pressure from the weighted blanket provides a safe, secure, and relaxed feeling. This is similar to the therapeutic technique known as deep pressure stimulation.

Your bedroom is only meant for sleeping and sex. When your bedroom has multiple functions, for example, when it is used as an office, this can lead to poor sleep. So try not to have a phone, laptop, or television in your room. They can only tempt you.

When you sleep poorly, it is wise to keep a sleep diary. This way, you can uncover the cause of your poor night's sleep. Write down every morning what time you went to bed and how long you slept. Also, keep track of what you did during the day and in the evening. Write down the following: how much coffee, tea, or alcohol you drank and whether you used nicotine, drugs, or, if applicable, medication.

If you have been suffering from insomnia or broken nights for a long time and nothing works, it is wise to see a doctor. It is important to know where the sleep problems come from so that you can do something about it. Often, it helps to change certain (sleep) habits, although this does take some time. The doctor or practice support staff in mental health can guide you in this.

Younger children and kids can also suffer a lot from insomnia. They often don't know what they can do about it. However, the causes and tips may be different than for adults. Therefore, also read our other articles:

• Insomnia in toddlers
• Insomnia in children and toddlers
• Insomnia in teenagers