What is sleeplessness and how do I get rid of it?

When you sleep poorly more than twice a week, we can speak of sleeplessness. Adults with sleeplessness suffer from difficulty falling asleep, lying awake for a long time, or waking up often or too early. Many consequences of sleeplessness hinder the energy level during the day. This can lead to unpleasant situations.

Sleeplessness in adults has many diverse causes:

• Tensions or worries. Do you suffer from overthinking before going to bed? For example, do you think too much about your relationship, home situation, or work? This is a major cause and it prevents you from relaxing properly.
• Physical complaints. Physical complaints such as pain, itching, shortness of breath, or coughing can also keep you from sleeping.
• Mental complaints. A common symptom of anxiety or depression is sleeplessness. Do you suffer from mental complaints? Contact your general practitioner!

Besides these causes, there are also poor habits that maintain the sleeplessness.

• Looking at your smartphone, tablet, or another screen too much 3 hours before going to sleep;
• Drinking coffee or alcohol before bedtime; coffee keeps you awake, while alcohol helps you fall asleep but causes you to wake up more often at night.
• No or disturbed rhythm, for example due to shift work or jet lag;
• Taking naps during the day;
• Going to bed too early or getting up too late;
• Eating a heavy meal late in the evening;
• Much mental or physical exertion before going to sleep.

If you are sleepy during the day, a sleep disorder can also be a rare cause. Sleep apnea, narcolepsy, delayed sleep phase syndrome, or restless legs are examples of this. If you suspect you have a sleep disorder, always contact your general practitioner.

When you experience tension or stress, this can cause a poor night's rest. For example, you may be busy at work or things at home may not be going well. It can help a lot to talk about your worries. This can be with a friend, but many people with worries visit a psychologist to talk. This provides new insights to tackle your problem.

When you have a sleep rhythm, you sleep better. Try to always go to bed around the same time and get up at the same time as well.

If you find it hard to fall asleep quickly, it is tempting to stay in bed longer. However, it is better to get up at the planned time the next morning. At first, you may be tired, but you will get better into your sleep rhythm.

Exercise has many health benefits. However, exercising shortly before bedtime can make it hard to fall asleep. Your body is still too active. Therefore, plan your exercise during the day or early in the evening. This way, you will be physically and mentally tired when you go to bed at night.

Do you sleep poorly? Then try to avoid caffeine in the evening. Do not drink coffee and skip that cup of strong tea. Also, it is better to avoid alcohol if you sleep poorly. Alcohol helps you fall asleep well, but you wake up more often during the night.

Your bedroom is a place where you can relax. This starts with a good bed, pillow, and duvet. We therefore recommend investing in these; the money is more than worth it. It is also better to sleep in a dark bedroom, so good curtains are a must.

If you want to make yourself even more comfortable, a weighted blanket for adults ensures that you relax faster in the evening, fall asleep more easily, and sleep better through the night. The pressing feeling of the weighted blanket gives a safe, secure, and relaxed feeling. This is comparable to the therapeutic technique called deep pressure stimulation.

Your bedroom is only meant for sleeping and sex. When your bedroom has multiple functions, for example when it is used as an office, this can cause poor sleep. So try not to have a phone, laptop, or television in your room. They can only tempt you.

When you sleep poorly, it is wise to keep a sleep diary. This way you can find out the cause of your poor night's rest. Write down every morning what time you went to bed and how long you slept. Also keep track of what you did during the day and in the evening. Also write down the following: how much coffee, tea, or alcohol you drank and whether you used nicotine, drugs, or, if applicable, medicines.

If you have suffered from sleeplessness or broken nights for a long time and nothing helps, it is wise to see the general practitioner. It is important to know where the sleep problems come from so you can do something about it. Often, changing certain (sleep) habits already helps, although this takes some time. The general practitioner or mental health practice assistant can guide you in this.

Younger people and children can also suffer greatly from sleeplessness. They often do not know what to do about it. However, the causes and tips can be different from those for adults. Therefore, also read our other articles:

• Sleeplessness in toddlers
• Sleeplessness in children and preschoolers
• Sleeplessness in teenagers