One in Three People Suffer from Chronic Insomnia, Says New Book
Sleepless nights are a common struggle for many people, with issues such as difficulty falling asleep, noisy neighbors, and crying children disrupting their rest. While a few nights of poor sleep may not have a significant impact, chronic insomnia can have serious consequences on daily life. According to a recently published book, Sleepless – When the night seems endless, by reporter Annick Ruyts, one in three people suffer from chronic insomnia, leading to memory loss, concentration problems, and irritability.
While sleep medication can provide temporary relief, it is not a permanent solution. Sleep expert and psychologist Annelies Smolders emphasizes the importance of seeking advice from a specialist. Smolders has developed an online program called Start To Sleep, which aims to help people with sleeping problems get back on track. She believes that sleep is crucial for overall well-being and health, and there are various aids available to promote a good night’s sleep. However, she also highlights the importance of addressing the root cause of insomnia, as every problem is individual.
One of the main culprits of poor sleep is the constant exposure to screens, such as laptops, iPads, and smartphones. The constant stream of stimuli from social media and entertainment keeps our brains active for longer, making it difficult to wind down in the evenings. Smolders suggests taking at least an hour before bed to calm the mind by watching TV, reading a book, or listening to a podcast. Establishing a daily sleep routine and focusing on activities that help clear the mind can greatly improve sleep quality.
Another factor that affects sleep is light. Smolders advises wearing a sleep mask to block out light, as even when our eyes are closed, light can still enter and disrupt sleep. For those who are sensitive to light, investing in a heavier sleep mask can be beneficial. Smolders also discourages the use of night lights, especially for children, and suggests addressing their fear of the dark instead.
Light also plays a role in regulating our sleep-wake cycle. Smolders recommends using light glasses with artificial daylight to help wake up in the morning, stay alert during the day, or combat fatigue during night work. Light suppresses the sleep hormone melatonin and helps maintain serotonin levels, which can greatly impact sleep quality.
In addition to light and screens, what we consume also affects our sleep patterns. Smolders advises reducing the intake of coffee, soft drinks, alcohol, and unhealthy food, as they can disrupt sleep. Alcohol, in particular, may help with falling asleep faster but often leads to problems staying asleep. Regular exercise and avoiding heavy meals in the evening can also contribute to better sleep.
While these tips may seem simple, implementing them in practice can be challenging. However, prioritizing sleep and making small changes to daily habits can have a significant impact on overall sleep quality and well-being.
This article was originally published on Flair on June 23, 2023.
What are some effective relaxation techniques that can be incorporated into a bedtime routine to combat a racing mind before sleep
H as smartphones and laptops, before bedtime. The blue light emitted by these devices can disrupt the body’s natural sleep-wake cycle, making it harder to fall asleep. Smolders advises limiting screen time at least one hour before bed and creating a calming bedtime routine to signal to the body that it is time to sleep.
Another common issue is a racing mind before bedtime. Worries and stress can keep people awake, preventing them from getting the rest they need. To combat this, Smolders suggests incorporating relaxation techniques into the bedtime routine, such as deep breathing exercises or meditation. Creating a peaceful sleep environment, with dim lighting and a comfortable mattress, can also promote better sleep.
Chronic insomnia not only affects individuals but can also have a significant impact on society as a whole. Sleep-deprived individuals are more prone to making mistakes, have decreased productivity, and may experience more accidents. This can lead to financial losses for companies and healthcare costs. Therefore, addressing the issue of chronic insomnia is not only beneficial for individuals but also for society.
Recognizing the importance of sleep and taking steps to improve sleep quality is crucial for overall well-being and health. The prevalence of chronic insomnia highlights the need for a comprehensive approach to this issue. Seeking help from specialists, educating oneself about good sleep hygiene, and implementing relaxation techniques are all valuable tools in combating chronic insomnia. By prioritizing sleep and addressing potential underlying causes, individuals can minimize the negative effects of insomnia and feel more refreshed and energized during the day.
