Sleep hygiene 101

“The amount of sleep required by the average person is five minutes more.”

— W. Mizener

Why sleep is important

We spend a third of our lives doing it and yet so many of us struggle to get a good night’s sleep. It’s thought that around one in three adults in the UK are suffering from a lack of sleep even though it’s vital for both our physical and mental wellbeing. So although we all might have the occasional sleepless night, when does it become a problem and what can we do about it?

What is insomnia?

Insomnia can be broadly defined as when we persistently find it hard to go to sleep, or our sleep is disrupted because we wake up several times during the night or lie awake at night.

But not all insomnia is created equal. We usually group insomnia into two different types: acute or short-term, and chronic or long-term. Acute insomnia typically lasts less than 3 months, which is why it’s called ‘short-term’, and usually gets better on its own. By contrast, chronic or long-term insomnia is when someone has trouble falling asleep or staying asleep, or experiences less than 7 hours of restful sleep a night, for at least 3 nights per week for 3 months or longer.

Whether long-term or short-term, there’s no shortage of sleep information and misinformation out there that promises to help you get the rest you need. But how accurate is it?

Fact vs. Folklore: Debunking some common sleep myths

There are a lot of misconceptions around sleep and how to get a good night’s sleep. Let’s take a look at some of the most common ones:

You need 8 hours of sleep every night

How much sleep you need depends on the quality of your sleep. Although most adults need between seven and nine hours of sleep a night, what’s important is how your sleep leaves you feeling in the morning. Do you feel well rested? Or do you have trouble concentrating throughout the day because you’re feeling tired all the time? If you find that you’re often struggling during the day after seven to nine hours of sleep a night, it may be because the quality of your sleep is poor.

Alcohol helps you sleep

It’s true that alcohol can make you feel sleepy, but it’s not true that it can help you sleep well. Alcohol can make you fall asleep faster but, while your body metabolises it during the night, it disrupts the normal sleep cycle, reducing the most restful cycles that you need to wake up refreshed and alert. It’s recommended that you avoid alcohol three to four hours before bedtime.

Insomnia affects men and women equally

Although a large number of people experience sleepless nights regardless of age, women are around twice as likely as men to experience insomnia. This can be due to changes in hormonal levels during periods, pregnancy or menopause and can affect both sleep duration and sleep quality.

When you can’t fall asleep, you should stay in bed until you feel tired

It may be tempting to stay in bed when we can’t fall asleep but this can actually make our sleep worse. If we spend too much time in bed awake or doing things like looking at our phones until we feel sleepy, our brain won’t associate our bed with sleep, making it more difficult to fall asleep in the future.

If you’re in bed struggling to fall asleep for more than 15 minutes, it’s better to get up and do something relaxing, such as reading a book in a quiet and dimly lit room, until you start to feel drowsy (avoid looking at any screens). This helps keep your bed associated with rest, not wakefulness.

Tips on how to fall back to sleep

Snoring is annoying, but isn’t a medical problem

Snoring is a very common problem and is not usually a reason for concern. If you sleep on your back, are overweight or are congested from a cold or allergies, you’re more likely to snore while you sleep.

However, if your snoring is very loud and persistent, your breathing stops and starts or you make gasping or choking noises while you sleep, you may have a condition known as sleep apnoea.

Sleep apnoea is a serious sleep disorder which can significantly raise the risk of heart problems, high blood pressure, and stroke if left untreated. If you think you might have sleep apnoea, it’s important to speak to your GP or healthcare provider. They can arrange for tests to confirm if you have the condition and help with managing it so that you can reduce your risk of serious complications.

What are sleep disorders?

Medicine is the only effective treatment for chronic insomnia

You might be surprised to learn that one of the most effective treatments for chronic insomnia is therapy, specifically cognitive behavioural therapy for insomnia (CBTi). CBTi can help you to manage racing thoughts or unhealthy habits that disturb your sleep, helping you achieve a good night’s sleep more naturally and for the long-term.

The good news is that CBTi can also be accessed through the NHS, either in person or online. The National Institute for Health and Care Excellence (NICE) recognises the effectiveness of CBTi for the treatment of insomnia and recommends Sleepio as a resource for CBTi online:

Sleepio

Speak to your GP for more information on how you can access CBTi. You can also find out how to access CBTi through the NHS here:

Options for insomnia treatments

I’ve tried everything and I still can’t sleep, now what?

According to Dr. Clare Rooms, GP and Clinical Lead for Insomnia at Boots Online Doctor, “Chronic insomnia affects more than your sleep – it can impact your health, relationships, and even your career. It’s important not to ignore persistent sleep difficulties, as effective support is available.”

If you’ve tried improving your sleep hygiene or have tried CBTi to improve your sleep and are still struggling with insomnia, you should speak to your GP for advice.

Alternatively, the new Boots Online Doctor Insomnia Treatment service can also provide access to expert advice and treatment for chronic insomnia. The service gives practical sleep hygiene guidance and links to Cognitive Behavioural Therapy for Insomnia (CBTi) resources, promoting a holistic approach to sleep health. The service also includes an in-depth online questionnaire reviewed by clinicians, with a tailored treatment plan that may include prescription medication, if suitable for you.