If you find yourself tossing and turning at night, doom-scrolling on your phone for hours or waking up throughout the evening you’re not alone. According to a 2024 BMJ Open study of 163,748 UK adults, 29% reported insomnia symptoms but only 6% had an insomnia diagnosis on record.
One in five adults in the UK have experienced poor sleep quality at some point in their lifetime. However, poor sleep hygiene can tip into insomnia if you’re not careful – and there are some warning signs to watch for. Dr Sunny Nayee at Medicann said: “If you experience disrupted sleep at least three nights a week for at least three months, medical practitioners no longer regard it as lifestyle related but in the realm of insomnia.”
To figure out if you need to see a medical professional, Dr Nayee recommends the 3-3-3 Rule.
Have you experienced poor sleep hygiene for at least three months?
Does poor sleep impact at least three aspects of your day (fatigue, brain fog, changes in mood, lack of concentration)?
If you have all of the above, you are more likely to have a chronic insomnia disorder.
Dr Nayee said: “A common misconception is that people think insomnia is staring at the ceiling and not sleeping at all. However, it’s defined by the impact it has throughout the day. If you find that poor sleep hygiene is having an instrumental impact on your mood, concentration and ability to function, then it may be considered a clinical condition.”
Frequent awakenings during the night or early morning awakenings (3am to 4am) with difficulty returning to sleep
Experiencing persistent fatigue despite spending seven to eight hours in bed
Dependence on caffeine for daily functioning
Notable mood disturbances such as increased irritability, anxiety, or a persistently low mood
Reduced concentration, productivity, or impaired decision-making abilities
Symptoms persisting for several months rather than days
Once you have been diagnosed with insomnia, there are a range of treatments available. Things like cognitive behavioural therapy, prescribed melatonin or medicinal cannabis or strict lifestyle changes.
Some of these changes might include reducing alcohol and caffeine, cutting screen time or implementing rigid sleep windows.
This story originally appeared on Express.co.uk
