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

When you sleep poorly more than twice a week, it can be considered insomnia. Adults with insomnia experience difficulty falling asleep, staying awake for a long time, or waking 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 ruminating behavior before going to bed? For example, do you think too much about your relationship, home situation, or work? This is a major cause and 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 GP!

Besides these causes, there are also bad habits that maintain insomnia.

• Looking at your smartphone, tablet, or another screen too much 3 hours before going to sleep;
• Drinking coffee or alcohol before bedtime; coffee keeps you awake, alcohol helps you fall asleep but causes you to wake up more often at night.
• No or disturbed rhythm, for example due to shift work or jet lag;
• Taking naps 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 are 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 some of the consequences. Suspect you have a sleep disorder? Always contact your GP.

When you experience tension or stress, it can cause a poor night's sleep. For example, you might be busy at work or things at home might not be going well. It can help a lot to talk about your worries. This can be with a friend, but many people with concerns 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 get up at the same time.

Can't fall asleep quickly? Then it's tempting to stay in bed longer. However, it's better to get up at the planned time the next morning. At first, you might feel tired, but you'll get better into your sleep rhythm.

Exercise has many health benefits. However, exercising shortly before bedtime can make it hard to fall asleep. Your body is still too active. Therefore, schedule your workout during the day or early in the evening. This way you will be both physically and mentally tired when you go to bed at night.

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 if you sleep poorly. Alcohol helps you fall asleep easily, but you wake up more often during the night.

Your bedroom is a place where you can relax. 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.

Want to make yourself even more comfortable? Then an adult weighted blanket ensures that you relax faster in the evening, fall asleep more easily, and sleep better through the night. The pressing sensation of the weighted blanket gives a safe, secure, and relaxed feeling. This is comparable to the therapeutic technique called 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 cause 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 smart to keep a sleep diary. This way you can find out the cause of your poor 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 evening. Also 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 you can do something about it. Often, changing certain (sleep) habits already helps, although this takes some time. The doctor or mental health practice nurse can guide you in this.

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

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