My Journey with Insomnia
Today, I want to share one of the biggest struggles of my life: insomnia.
Over 20 years of battling it has profoundly affected my focus, character, and physical and mental health. If you’ve suffered from insomnia, I’m sure you’ve heard the usual advice: "Take a warm bath," "go to bed earlier," or "follow proper sleep hygiene."
While these tips may work for some, for those of us with deeply entrenched insomnia, it’s far more complex.
My Journey with Insomnia
My struggle with insomnia began with trauma.
When I was 16, my father—my best friend—tragically passed away while I was asleep.
That devastating event left me with a deep-rooted fear of sleep, and from then on, my ability to rest was severely compromised.
The years that followed only made things worse, particularly after the birth of my daughter.
She would wake in 20-minute intervals, throwing my sleep cycle into complete chaos. As a mother, I was constantly on alert, listening for the smallest sound.
That sense of hyper-vigilance created lasting sleep trauma—something no one seems to talk about. It was a complete shock to my system.
Over the years, I tried countless solutions, including sleep medication, therapy, and consultations with sleep clinics.
One of my most memorable experiences was at the John Radcliffe Hospital’s renowned sleep clinic.
Despite testing my brain activity while on medication, they concluded that my brain simply doesn’t switch off.
In the end, they discharged me—not because I was cured, but because they had exhausted their options.
Facts About Sleep Clinics and Insomnia
Definition of Sleep Clinics: Sleep clinics are specialised medical facilities focused on diagnosing and treating sleep disorders. They typically employ a team of healthcare professionals, including sleep specialists, psychologists, and respiratory therapists.
Purpose of Sleep Studies: One of the primary functions of sleep clinics is to conduct sleep studies, or polysomnography, which record various body functions during sleep—such as brain activity, eye movements, heart rate, and respiratory effort. This data helps in diagnosing conditions like obstructive sleep apnoea, narcolepsy, and restless legs syndrome.
Prevalence of Insomnia: Insomnia is one of the most common sleep disorders, affecting around 30-40% of adults at some point in their lives. It can lead to severe consequences including mood disturbances, impaired cognitive performance, and increased risk for chronic health conditions.
Types of Insomnia: Insomnia can be classified into three main categories:
Acute Insomnia: Short-term sleep difficulties often triggered by stress or major life changes.
Chronic Insomnia: Sleep problems that occur at least three times a week for three months or longer.
Comorbid Insomnia: Insomnia that occurs alongside other medical or psychological disorders, making treatment more complex.
Signs You Need a Sleep Clinic: Frequent difficulties in falling asleep, staying asleep, or waking too early, alongside persistent daytime fatigue, mood swings, and concentration problems, are strong indicators that you should seek professional help.
Response to Treatment: Treatment approaches in sleep clinics may include cognitive behavioural therapy for insomnia (CBT-I), lifestyle modifications, medication, and continuous positive airway pressure (CPAP) therapy for sleep apnoea.
Sleep Hygiene Education: An important component of treatment involves educating patients on sleep hygiene—practices that promote restful sleep. This includes establishing a bedtime routine, maintaining a consistent sleep schedule, and creating a comfortable sleep environment.
Wait Times and Access: Access to sleep clinics can vary by region, with some individuals facing long wait times for diagnosis and treatment. This demand highlights the need for ongoing public awareness about sleep health.
The Link to Mental Health: Insomnia often coexists with mental health disorders such as anxiety and depression. Treatment of one condition can significantly benefit the other, emphasising the need for an integrated approach.
Future Research Directions: Ongoing studies aim to explore the impact of technology, such as wearable sleep trackers and mobile apps, on sleep health and the management of insomnia, promising innovative approaches to understanding and treating sleep disorders.
Understanding insomnia and the role of sleep clinics can empower you to seek help and reclaim control over your sleep and overall well-being.
What I’ve Learned About Sleep Hygiene
Sleep hygiene is a great place to start if you're new to battling insomnia.
These foundational tips might not resolve severe insomnia, but they’re essential for improving basic sleep patterns:
Keep your room cool and dark.
Use earplugs if you’re sensitive to noise.
Stick to a regular sleep schedule (go to bed and wake up at the same time daily).
Don’t lie in bed for more than 20 minutes if you’re unable to sleep; get up and do something else.
Avoid using your bed for anything other than sleep or sex.
While these steps didn’t cure my insomnia, they’re valuable starting points for anyone dealing with early-stage sleep issues.
The Power of Light (Or Lack of It)
One of the most fascinating insights I’ve discovered recently involves the role of light in sleep.
I came across a book that explained why we sleep better when we’re away from artificial light. Here’s what I learned:
When the sun sets, our brains release a burst of energy.
For our ancestors, this was vital for completing tasks before nightfall.
But in today’s world, we’re constantly exposed to artificial light from screens and bright home lighting.
This tricks our brains into thinking it’s time to stay active, not rest.
Imagine your brain gearing up for action when trying to wind down.
That’s what happens when you expose yourself to screens or bright lights before bed. This overactivity can lead to racing thoughts and sleepless nights.
The biggest takeaway?
Turn off all lights and screens at least an hour before bed.
Let your brain wind down naturally without triggering that burst of energy.
I’ve started making this change and encourage you to try it too.
Final Thoughts and What’s Next
Insomnia is an incredibly isolating experience, but you’re not alone.
I’ll continue sharing more about my journey, including the apps and routines that have made a difference.
Let me know if there’s a specific aspect of insomnia you’d like me to cover!
As a bonus, I’m linking to a video where I discuss cold water therapy.
This practice has significantly improved my mental health, ADHD symptoms, and even how I cope with insomnia.
You have the power to take steps toward better sleep.
It may not be easy, but together, we can navigate this journey.
Have the best day!
