• Issues falling asleep at night are not uncommon, especially for those managing high levels of stress. However, struggling with frequent bouts of sleeping trouble for prolonged periods could indicate insomnia and lead to more significant health concerns like depression.
• Lying in bed awake or frequently waking up in the middle of the night could mark an issue with insomnia. Keeping an eye on how often this occurs by maintaining a sleep log could help identify insomnia so you can make a recovery plan.
• Regularly waking up before your alarm clock rings when you know you need the rest can feel profoundly frustrating. Tracking the frequency at which this occurs through a bedside sleep log could be essential in recognizing a more significant condition like insomnia.
• Those with high-pressure jobs or professions that manage frequent interactions with the public often endure greater stress levels, leading to irritability. Moods are incredibly fluid, but irritability lasting for significant periods could indicate severe sleep issues.
• Continuous anxiety around going to bed or getting enough rest is often a sign of a larger issue like insomnia. The mere presence of anxiety could exacerbate the problem, making it even more challenging to get the sleep you need. However, learning to relax is one of the most critical components to combating the issue.

What causes Insomnia?

• Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma such as the death or illness of a loved one, divorce, or a job loss also may lead to insomnia.
• Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders as well.
• You may be less physically or socially active. A lack of activity can interfere with a good night’s sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.
• Chronic pain from conditions such as arthritis or back problems as well as depression or anxiety can interfere with sleep. Issues that increase the need to urinate during the night ―such as prostate or bladder problems ― can disrupt sleep.
• Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a back flow of acid and food from the stomach into the esophagus after eating, which may keep you awake.

Review

Sleep is as important to your health as a healthy diet and regular physical activity. Whatever your reason for sleep loss, insomnia can affect you both mentally and physically. People with insomnia report a lower quality of life compared with people who are sleeping well.

Make sure your bedroom is conducive to sleep. Ideally, you will want to create a clutter-free, dark, quiet, slightly cool space to sleep. Research also shows that reserving your bed just for sleep can also help bring on slumber. In contrast, a too warm room, the light of electronic devices, and a messy space can all inhibit sleep.

Additionally, if possible, keep the TV, computer, and work desk out of your room. Ideally, your bedroom is just for sleep, so that when you enter the room, your mind and body associate it with rest, rather than work, entertainment, socializing, and/or chores, any of which can bring unwelcome worries at bedtime.

Talk to us

If you are experiencing something particularly challenging that is impacting your sleep and general well being, seek help from your doctor and/or counselor. There are always more ways to address your insomnia and help you get the rest you need. Be kind and patient with yourself. Insomnia is not your fault and cannot simply be willed away.

CBT-Kenya (Cognitive Behavioral Therapy-Kenya) counseling center offers counseling and therapy sessions for persons from all walks of life. We focus on helping clients gain insight into themselves by going through a healing process. Our purpose is to help you to achieve your therapeutic and life goals, to improve the quality of your life and to help you to build strong relationships in your life. Get in touch or book an appointment on +254 739 935 333, +254 756 454 585 or info@cbtkenya.org.