insomnia

Question 1

what is it ?

Answer 1

you regularly have problems sleeping. It usually gets better by changing your sleeping habits

Question 2

symptoms

Answer 2

find it hard to go to sleep
wake up several times during the night
lie awake at night
wake up early and cannot go back to sleep
still feel tired after waking up
find it hard to nap during the day even though you’re tired
feel tired and irritable during the day
find it difficult to concentrate during the day because you’re tired

Question 3

causes

Answer 3

stress, anxiety or depression
noise
a room that's too hot or cold
uncomfortable beds
alcohol, caffeine or nicotine
recreational drugs like cocaine or ecstasy
jet lag
shift work

Question 4

treatment

Answer 4

go to bed and wake up at the same time every day – only go to bed when you feel tired
relax at least 1 hour before bed – for example, take a bath or read a book
make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable

Question 5

what NOT to do

Answer 5

do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
do not eat a big meal late at night
do not exercise at least 4 hours before bed
do not watch television or use devices right before going to bed – the bright light makes you more awake
do not nap during the day
do not sleep in after a bad night’s sleep – stick to your regular sleeping hours instead