Insomnia: what to do to get back to sleep?

November 25, 2022November 30, 2022 Stephen PaulHealth & Diseases

In 2017, Public Health France reported that approximately 13% of the French population (18-75 years old) reported symptoms suggesting chronic insomnia. Women were twice as likely as men to report suffering from these symptoms ⁽¹⁾ . Yet sleep is essential to the body: at night, a series of restorative processes occur in the human body, affecting both physical and mental health. Also, insomnia can affect the general state of health. How then to cure insomnia and find a restful sleep?

Index

What are the symptoms of insomnia?

Insomnia is a sleep disorder . It is not defined very precisely. Nevertheless, health authorities agree on certain characteristics ⁽²⁾ . It therefore corresponds to a feeling of poor sleep or lack of sleep due to:

Difficulties falling asleep
And/or one or more nocturnal awakenings
And/or waking up too early in the morning

The phenomenon of insomnia can be punctual, caused or favored by more or less disturbing events :

An environment that is not conducive to sleep, such as noise, light, too high a temperature, etc.
Annoyances, such as daily worries, bereavement, an argument, an accident…
A physical illness (cold, difficult digestion , occasional physical pain, etc.) or mental illness (temporary anxiety)

But insomnia can also be long-lasting. Thus sleep disorders are recurrent and occur more than three times a week, for several months. This is called chronic insomnia .

Thus insomnia gives an impression of non-restorative sleep , having repercussions on the quality of life.

What are the consequences of insomnia?

The importance of sleep

Every human being normally spends a third of their life sleeping . Sleep is an essential physiological function for maintaining good health. Indeed, at night, the body works at full speed. Sleep leads to:

Hormonal stimulation : secretion of insulin, prolactin and testosterone, growth hormones, regulation of ghrelin and leptin …
Cerebral maturation : learning capacities, memorization, ability to be vigilant, mood regulation, etc.
A cellular reconstruction : renewal and/or cells of the human body ⁽³⁾
Immune development : according to an INSERM study conducted over 4 years, poor quality of sleep would increase vulnerability to infections ⁽⁴⁾ , because sleep contributes not only to proper functioning, but also to the reconstruction of immunity.

The effects of insomnia

Insomnia, especially if it becomes chronic, has physical and psychological repercussions. The American Academy of Sleep Medicine lists the following ⁽⁵⁾ :

Feeling tired and/or unwell
Disorders of attention, consultation and memory
Problems with social functioning or poor school performance, for children
Mood disturbances and/or irritability
Daytime sleepiness
Decreased motivation, energy and/or initiative
Increased tendency to errors and/or accidents (work, road)
Headache
Concerns, ruminations or even apprehensions at bedtime

But we can also mention other short, medium or long-term consequences associated with lack of sleep:

A depressive state
Falls, broken bones
A disturbance of appetite and feelings of hunger , with the possibility of the appearance of eating disorders (anorexia, bulimia, hyperphagia) and weight fluctuations (loss or gain)
A weakening of the immune system causing various infections
A metabolic slowdown
The development of certain pathologies: diabetes, hypertension, heart problems, cancers….

What to do to fight against insomnia?

Ensure the quality of your diet

The evening meal is very important in the quality of sleep – both its timing and its composition. First of all, dinner should be taken after bedtime, at least two hours. Thus digestion will be launched and will not disturb sleep, nor cause possible insomnia. Also, the meal should possibly contain tryptophan-rich foods. It is an amino acid precursor of serotonin, itself responsible for mood and sleep. Thus, we will favor legumes, soybeans, whole grains, eggs , fish, dairy products, bananas, dried fruits… They must of course be accompanied by vegetables. Meat can inhibit the action of tryptophan, so we reserve it for lunch. Finally, to avoid the risk of insomnia, it is better to refrain from consuming certain stimulating substances in the evening, such as caffeine (tea, coffee , cola drinks, etc.), alcohol, tobacco.

Prepare an environment conducive to good sleep

To sleep properly and reduce the risk of insomnia, it is also important to pay particular attention to the context in which you sleep. Poor bedding, a stressful atmosphere (disorder, noise, absence of calm), omnipresent light (public lighting, night lights on electrical appliances, etc.), unsuitable clothing or an inadequate temperature are all factors that promote sleep disorders. Also, to avoid the nocturnal awakenings typical of insomnia, it is better to:

Make your bedroom a place dedicated to rest – avoid playing video games, watching TV or doing administrative procedures in your bedroom.
Equip yourself with good bedding, wash your sheets regularly, dress comfortably in the evening.
Make sure you sleep in complete darkness – by closing shutters/curtains, turning off appliances on standby…
Lower the heating of the room, to help lower body temperature, conducive to falling asleep.
Engage in quiet, sleep-promoting activities, such as reading.
Keep a tidy bedroom, simple in its decoration, without stimuli harmful to sleep.
If the neighborhood is noisy, wear earplugs.

Avoid screens

A 2014 meta-analysis ⁽⁶⁾ reviewed 67 studies published between 1999 and 2014, relating to the correlation between time spent in front of screens and sleep quality. In 90% of studies, it was found that the time spent in front of screens, whatever they are (TV, computer, games, mobile devices), had a negative impact on sleep. The consistent consequences were shorter sleep duration and altered propensity to fall asleep. In question: the light of the screens, which disturbs inter alia the secretion of melatonin ⁽⁷⁾ . Also, when you are subject to insomnia, it is better to avoid exposure to screens in the hours before bedtime, and to favor more relaxing activities: soft music, reading, manual work, body care…

Prioritize relaxation over intense sport

Many believe that sport is conducive to sleep. Indeed, physical activity and the expense it involves may suggest that it helps to sleep better. Moreover, it is advisable to practice a sports activity away from bedtime. In fact, sport involves an increase in the secretion of certain hormones: endorphins and dopamine, which have a positive effect on mood, but also adrenaline and noradrenaline, which release energy, increase heart rate and blood pressure. In conclusion: sport relaxes the mind, but it also generates a state of excitement. Also, to avoid any risk of insomnia, it is better to maintain a sports activity, but at a time far from that of bedtime.

In addition, meditative activities would have a positive influence on sleep and chronic insomnia. A 2019 meta-analysis ⁽⁸⁾ demonstrated that a practice of mindfulness meditation improves sleep quality, among a very diverse population. In addition, meditation accompanied by cardiac coherence exercises would improve the sleep conditions of populations suffering from chronic insomnia ⁽⁹⁾ . Also, it would seem wise to favor gentle activities (meditation, breathing , yoga postures ) in the evening, rather than moderate to intense sports activity.

Opt for a gentle treatment

Some alternative medicines, like herbal medicine and homeopathy , could also be valuable aids in getting back to sleep. The active ingredients of certain plants could indeed have positive effects on falling asleep. Thus, cures of herbal teas or capsules, or an adequate homeopathic treatment could be considered as a gentle treatment for insomnia. Treatments to consider include:

Plants with calming and sedative properties , such as valerian, passion flower, lemon balm, hops, hawthorn, sweet clover or German chamomile.
Homeopathy granules such as Nux Vomica 9CH (2 granules 3 times a day), in case of insomnia due to an anxious state during the day, Gelsenium Sempervirens 9CH (5 granules each evening), in case of temporary insomnia linked to a stressful period, Kalium Phosphoricum 9CH (3 granules at bedtime), after intellectual overwork, Coffea Cruda 9CH (3 granules each evening), after temporary excitement, or Aconitum Napellus 9CH (3 granules at bedtime), after a negative one-time event.

In which cases should you consult?

If, despite real efforts to sleep well, insomnia becomes chronic, it is recommended to consult a doctor. Indeed, insomnia could be due to an underlying chronic disease, such as:

Depression
restless leg syndrome
Thyroid dysfunction
A neurodegenerative disease such as Alzheimer’s, Parkinson’s…
A disease affecting the skeleton and generating disabling pain (osteoarthritis, polyarthritis, etc.)
A respiratory pathology (asthma, sleep apnea, allergies, etc.)
Other pathologies: heart attack, cancer, etc.

It is then necessary to take charge of the disease, of which insomnia is only one consequence.

Finally, if insomnia is not associated with any of these diseases, there are other treatments. They can be recommended by the attending physician, but also following an examination in a specialized establishment (such as a sleep clinic). The usual treatments are cognitive-behavioral therapies or drug treatments. But the medicated crutch will be the last means to consider and can only be advised by the medical profession.

Stephen Paul

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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.