Insomnia Vs Sleep Problems

How did you sleep last night? Were you exhausted but found yourself lying in bed unable to switch off your mind? Or maybe you woke up in the early hours and couldn’t fall back asleep? These are two of the most common sleep issues, and most of us experience them occasionally. It's no surprise the sleep industry is worth billions of pounds, but is the occasional sleep disruption the same as insomnia?

In this article, I’ll explain the difference between short-term sleep difficulties and the more persistent and debilitating condition of insomnia. I’ll also share practical tips to help you break the cycle of sleeplessness and achieve more restful sleep.

What is insomnia?

Insomnia is a common health concern that affects many adults, disrupting daily life and, for some, becoming quite debilitating. It is characterised by difficulty falling asleep, staying asleep, or both, despite having sufficient time and a sleep-friendly environment. Insomnia can be triggered by factors like stress, medications, or poor sleep habits.

In order for a doctor to make a diagnosis of insomnia, these sleep issues must also cause daytime impairments such as fatigue or trouble concentrating. Occasional insomnia symptoms affect up to two-thirds of people, though not everyone will meet the formal diagnostic criteria. According to the American Psychiatric Association, insomnia disorder is diagnosed when sleep difficulties occur at least three nights a week for three months, and lead to significant distressing issues at work, school, or other areas of life.

Chronic insomnia, if left untreated, can severely impact health and quality of life. It has been linked to long-term effects like substance abuse, heart disease, diabetes, chronic pain, and mental health challenges.

Since insomnia can overlap with other sleep disorders, it’s important to consult a doctor, ideally a sleep specialist, if sleep problems persist. They will ask detailed questions and may refer you for further tests or sleep studies to determine whether insomnia is the cause, ensuring you receive an accurate diagnosis and the appropriate care.

Types of Insomnia

Insomnia is typically classified into two main types: acute (short-term) insomnia and chronic insomnia:

Acute insomnia

Acute insomnia refers to sleep difficulties that last from a few days to several weeks, but less than three months. It is often triggered by external factors or significant life events, such as divorce, the death of a loved one, or a major illness. If left unresolved, acute insomnia can sometimes develop into chronic insomnia.

Chronic insomnia

Chronic insomnia occurs when sleep problems, along with related daytime symptoms like fatigue and difficulty concentrating, happen at least three times a week for more than three months. It is estimated that 10-15% of people will experience chronic insomnia.

Chronic insomnia can be distressing, as the inability to sleep often leads to issues that interfere with work, your ability to socialise, and family life. The severity of the symptoms can therefore impact both your personal and professional life.

Other types of sleep problems

There are several other sleep disorders that can impact both mental and physical health, including restless legs syndrome, narcolepsy, and sleep apnoea. For more information on sleep apnoea, do check out our article.

Common causes of sleep problems in the elderly

Sleep problems in older adults can have a variety of causes, including:

Medications

Certain drugs, like antidepressants, decongestants, bronchodilators, antihypertensives, and corticosteroids, can disrupt sleep.

Medical conditions

Chronic illnesses such as heart or lung disease, arthritis, acid reflux, and joint pain often interfere with sleep.

Pain

Ongoing pain from conditions like arthritis, back pain, headaches, or cancer can make it hard to fall asleep or stay asleep. We’ve written a blog about sleep and arthritic pain and the benefits of an adjustable bed which you can read here.

Anxiety and depression

These mental health conditions can create a cycle where anxiety disrupts sleep, and poor sleep worsens anxiety.

Sleep disorders

Issues like sleep apnoea, restless legs syndrome, narcolepsy, or hypersomnia are common causes of disrupted sleep.

Circadian rhythm disturbances

Ageing can lead to shifts in the body's natural sleep-wake cycle.

Lack of sunlight

Exposure to bright morning light can improve sleep quality. Older adults also spend less time in deep sleep and may wake more frequently, leading to feelings of sleep deprivation and mental fog. Consulting a healthcare provider can help pinpoint the cause and create a treatment plan.

Treatments for sleep problems

When addressing sleep problems, it's essential to start with lifestyle adjustments, as these often provide the foundation for improved sleep. Sleep hygiene involves adopting healthy bedtime habits, such as maintaining a regular sleep schedule, creating a calm sleep environment, limiting screen time before bed, and avoiding stimulants like caffeine or nicotine late in the day. These changes can significantly improve sleep quality for many people. Additionally, incorporating relaxation techniques like deep breathing, meditation, or progressive muscle relaxation before bed can help calm the mind and ease the body into sleep.

For those with more persistent sleep issues, cognitive behavioural therapy for insomnia (CBT-I) is often recommended. CBT-I is a structured, evidence-based approach that helps individuals identify and change thoughts and behaviours that negatively impact sleep. It has been shown to be highly effective for chronic insomnia. In some cases, medications may be prescribed temporarily, particularly for people dealing with significant sleep disruptions due to stress, anxiety, or medical conditions. However, these are usually considered a short-term solution, and the focus is on long-term behavioural changes.

Working with a healthcare provider is key to identifying the right treatment, especially when sleep disorders like sleep apnoea or restless legs syndrome are involved. A personalised plan can help target the underlying cause and create lasting improvements in sleep quality.

As we age, sleep patterns naturally change, but certain habits can help improve sleep quality. Here are some important do’s and don’ts to consider when tackling sleep problems, particularly for older adults.

Do's

Reduce caffeine consumption

Caffeine is a stimulant that can interfere with your ability to fall and stay asleep. It's best to limit caffeine intake, especially in the afternoon and evening, as it can remain in your system for several hours. Opt for caffeine-free alternatives like herbal teas or water to promote relaxation in the evening.

Turn off electronic devices, including television

The blue light emitted from screens can disrupt your body’s natural sleep-wake cycle by suppressing melatonin, the hormone responsible for sleep. Turn off all electronic devices, including your phone, tablet, and television , at least an hour before bed to create a calming, sleep-friendly environment.

Invest in an orthopaedic bed

Your bed plays a crucial role in your sleep quality. An orthopaedic bed can provide the support needed to reduce joint and back pain, ensuring you wake up feeling refreshed. Investing in a high-quality mattress and pillows tailored to your comfort and health needs can make a significant difference in your sleep.

Don’ts

Eat too much before bed

Avoid consuming heavy meals or alcohol close to bedtime, as they can disrupt sleep cycles.

Excessive napping

Don’t rely on naps during the day, especially late in the afternoon, as this can make it harder to fall asleep at night.

Use technology

Don’t engage in stimulating activities like watching intense TV shows or working right before bed, as this can make it difficult to relax and wind down for sleep.

By making these simple adjustments, seniors can improve both the quality and duration of their sleep, helping to combat common sleep problems and improve overall health. 

I do hope that you have found this article helpful and don’t forget to chat to our friendly team of experts at Oak Tree Mobility. We are here to help you to get the rest and comfort that you deserve and would be delighted to support you with our advice and products.