How insomnia may affect your life, and what you can do about it
Would you like to get a better understanding of what it is like to live with insomnia disorder?
About this eBook
Get Started
This eBook has been developed by Idorsia Pharmaceuticals Ltd as a resource to improve understanding of insomnia. It provides a useful summary of current information about insomnia, how it is diagnosed and how it can be treated. It highlights the impact insomnia can have on the life of a person diagnosed with the condition, and those around them. It also outlines the strategies people with insomnia can use to help improve the quality of their sleep.
The book is intended for the use of a general audience.
About this eBook
“It’s like a barrier. I can’t feel much other than tired. If something happy happens, rather than being excited about it, I’m just too tired”
— Patient
Introduction
Sleep is one of the three key pillars of health, alongside diet and exercise, and is foundational to our physical, mental and social well-being. We spend approximately a third of our lives asleep, and a lack of good quality, restorative sleep can have significant short- and long-term consequences.
If you’ve struggled to sleep for months, or even years – you could have chronic insomnia.
“It really annoys me when people say ‘if you were really tired, you would sleep’. If only it were that simple! Unless you have suffered from true insomnia, you have absolutely no idea what it’s like”
— Patient
Many of us go through times when we have trouble sleeping. This is known as insomnia. The meaning of the word is, literally, ‘without sleep’. But, for some people, insomnia goes way beyond the odd sleepless night. It can go on for several nights a week for over 3 months and leave people tired during the day. This is chronic insomnia, and it’s a recognized medical disorder.
When you have difficulties falling asleep (sleep initiation) or staying asleep (sleep maintenance), you’re unable to get restorative sleep. This means you may feel tired and not really at your best during the day.
Sleep: why it matters
We need sleep as much as we need food, water and air. We can’t live without it. While we don’t fully know why we’ve evolved to sleep, what we do know is that it’s essential for pretty much every aspect of our wellbeing – including brain function, metabolism, immunity, mental health, growth, repair and recovery – as well as our long-term health.
What happens
during sleep?
What are the
stages of sleep?
How much
restorative sleep
do I actually need?
What is
NREM sleep?
What is
REM sleep?
Why is sleep important?
"I am always amazed how I cope at work with minimal sleep. You just get used to it, but I do wonder about the damage to my long-term health”
— Patient
Diagnosis and treatment of chronic Insomnia
Insomnia is often under-diagnosed and under-treated. It is estimated that around 70% of people with persistent insomnia never seek medical help.
When to seek medical advice
What tests are used to diagnose insomnia?
A variety of approaches can be tried, depending on the likely cause of insomnia and the degree of severity:
What treatments are available for insomnia?
CBT
Sleep aids
Prescription drugs
When to seek medical advice
Occasional periods of poor sleep are not unusual, and as such not necessarily linked to insomnia. In many cases, self-help measures can be enough to restore normal sleep patterns
If you have been having trouble sleeping at least 3 times a week for 3 months or longer, and it affects how well you function during the day, you may want to speak to your doctor
What tests are used to diagnose insomnia?
Cognitive behavioral therapy (CBT)
What is CBT for insomnia (CBT-I)?
CBT-I is a way of building back a better, healthier and happier relationship with sleep. It does this by helping you see the bedroom through a new lens as a calming and inviting space, rather than a disruptive one.
“When I am going through a bad patch, insomnia gets in the way of everything. Work, going out, doing exercise. Everything just seems like too much of an effort. I try not to think about it too much – you can so easily get obsessed with getting a good night’s sleep – but it’s always there at the back of my mind”
— Patient
Burden of Insomnia
The impact of insomnia is often underestimated. In reality, it can be a distressing condition that can reduce quality of life. It may affect many aspects of daily life, from studying and employment to social activities and relationships, with both short- and long-term consequences.
“Some mornings you get up and wonder how on earth you are going to get through the day. Somehow you do, but it can be
a massive struggle”
— Patient
The most popular types include antihistamines, melatonin, and valerian
However, evidence for some sleep aids is mixed, suggesting that some could even contribute to poor quality sleep. To top it off, some may leave you feeling drowsy and unrefreshed during the day
However, evidence for some sleep aids is mixed, suggesting that some could even contribute to poor quality sleep. To top it off, some may leave you feeling drowsy and unrefreshed during the day
Sleep aids
Sleep aids are popular because they can offer a quick and simple solution to help you fall asleep and are often easy to come by in pharmacies and other health shops
Understanding Insomnia
The burden of insomnia
What can be done to help you get to sleep?
Diagnosis and treatment of chronic insomnia
Introduction
Introduction
Understanding Insomnia
The burden of insomnia
What can be done to help you get to slee
Diagnosis and treatment of chronic insom
Introduction
Understanding Insomnia
Burden of Insomnia
What can be done to help you get to sleep?
Diagnosis and treatment of chronic insomnia
Introduction
Understanding Insomnia
The burden of insomnia
What can be done to help you get to sleep?
Diagnosis and treatment of chronic insomnia
What can be done to help you get to sleep?
If you’ve been struggling with insomnia for a long time, you may start getting nervous or even anxious before getting into bed and this can make it harder to drift off. This section outlines some of the strategies that can be helpful.
Disclaimer
This resource has been developed by Idorsia Pharmaceuticals in order to provide an environment to deliver a better understanding of insomnia and to pool information regarding the disease, the diagnosis procedure, available treatments and the impact it could have on the life of someone diagnosed with insomnia. The resource is for use by a general audience.
The information in this resource is not intended as a substitute for advice/treatment by a physician, whose instructions should always be followed. Neither does the information provided constitute an alternative to advice from a doctor or a pharmacist and should not be used on its own to produce a diagnosis or to commence or cease a particular treatment.
The links provided are for informational purposes only; they do not constitute an endorsement or an approval from Idorsia Pharmaceuticals Ltd of the services or opinions of the corporation, organization or individual. Idorsia Pharmaceuticals Ltd bears no responsibility for the accuracy, legality or content
Disclaimer
of the external sites or subsequent links. You are requested to contact the respective external site for answers to questions regarding its content.
The information provided is valid on the publication date but may be subject to further modifications. Even though Idorsia aims to provide accurate and up to date information at all times, please acknowledge that the present resource is made available “as is”. Idorsia does not give any warranty or representation, whether expressly stated or implied, of any kind related to the comprehensiveness, usefulness, reliability or timelines of the content of this resource. Idorsia cannot be held liable for any direct or indirect damage of a material or non-material nature that might be caused by the use or non-use of the information presented.
Introduction
Understanding Insomnia
The burden of insomnia
What can be done to help you get to sleep?
Diagnosis and treatment of chronic insomnia
What are the stages of sleep?
Sleep is composed of two different types: non-rapid eye movement (NREM) and rapid eye movement (REM).
NREM is divided into three further stages (1-3).
What happens during sleep?
Sleep is a complex series of approximately 90-minute cycles that go through four main stages
These stages matter because a lack of time spent in each one can impact our thinking, emotions, and even our overall physical health
What is NREM sleep?13,15
Non-rapid eye movement (NREM) sleep is divided into
three stages: stages 1 and 2 are light sleep and stage 3 is
deep sleep. Deep sleep is a very refreshing type of sleep
and is needed to restore the mind and body.
What is REM sleep?
Rapid eye moment (REM) is the stage people tend to remember – it’s when we dream. It’s also the stage that helps with learning. In REM sleep, nearly all our muscles, except for the ones that move our eyes and keep us breathing, are completely relaxed and don’t move. When you’re dreaming, your breathing rate is irregular. You don’t typically go into REM in the first sleep cycle, and when you do in the second cycle, REM only lasts for 10 minutes. This length of time increases with each cycle over the night, and an adult usually spends about 25% of their night in REM sleep.
There are also prescription drugs available that don’t have a sedative effect which can help you to sleep
There are lots of different types. Some are recommended for short-term sleep troubles while others are more suitable for long-term sleep problems, like chronic insomnia. The most common prescription drugs for insomnia are sedative medications, which act on your brain to make you feel drowsy and relaxed so you can fall asleep more easily. They can also help your muscles relax and may help reduce anxiety
The types of prescription drugs that can be prescribed to you depend on certain factors, such as your age, as well as other medications you may be taking
Prescription drugs
Introduction
Understanding BED
Diagnosis and treatment of BED
The burden of BED
Practical Guidance on Managing BED
With a better understanding of chronic insomnia, you can also think about new ways of managing it. It’s time to rethink insomnia for better days ahead.
Types of insomnia
When you have insomnia, it usually starts because something has triggered it. This could be something like stress at work, a new baby, or grief from losing a loved one. Once these triggers resolve, or as time passes, most people are able to sleep again. This is known as acute insomnia.
However, in some cases, acute insomnia can develop into chronic insomnia. Chronic insomnia happens when insomnia symptoms last for 3 months or longer.
Chronic insomnia is a recognized medical condition where you have trouble sleeping at least 3 times a week for 3 months or longer. This negatively affects the quality and quantity of your sleep, as well as how well you function during the day.
Understanding insomnia
Sleep:
Short-term consequences of sleep disruption include somatic pain, emotional distress and mood disorders, and cognitive, memory and performance issues
Older adult
≥64
Recommended sleep in hours
Adult
Young adult
Teeneger
School age
Preschool
Toddler
Infant
Newborn
26-64
18-25
14-17
6-13
3-5
1-2
4-11
0-3
years
years
years
years
years
years
months
months
years
Each stage of sleep helps us in different ways. This is why it’s important to spend enough time asleep so that your brain can go through all the stages in each cycle to help you feel at your best during the day
On average, NREM accounts for 75–80% of the total
sleep in an adult.
What happens in your brain when you have chronic insomnia?
Insomnia is just one of a group of more than 70 sleep–wake disorders. These include disorders such as obstructive sleep apnea (a condition in which the airway becomes obstructed, causing the person to wake up repeatedly during sleep), circadian rhythm disorders (often caused by jet lag or shift work), parasomnias (nightmares, sleepwalking, night terrors and limb movement disorders), and narcolepsy (excessive sleepiness).
Insomnia is now recognized as a condition that requires clinical attention, regardless of any other medical problems the patient might have.
Nowadays there are more ways to describe the different types of insomnia: episodic, in which symptoms of insomnia have been present for at least 1 month, but less than 3; persistent, with symptoms lasting three months or longer; and recurrent, where the person has experienced at least 2 episodes of persistent insomnia (3 months or more) over the course of a year.
Medical research suggests that people with chronic insomnia may have an overactive brain at night
Parts of the brain that keep you awake are still active, making it hard to drift off and/or stay asleep until morning
About 1 in 10 people suffer from chronic insomnia. So, if you’re living with any of its symptoms, know that you’re not alone.
Who gets chronic insomnia?
Associated
causes
Chronic insomnia can be diagnosed using specific criteria, without use of specific tools
However, the doctor may look at objective sleep measures, like time taken to fall asleep and how much time you spend awake after falling asleep, as well as going through questionnaires about sleep and daytime impact
Although many prescription drugs can help you sleep, some may not help you to get the restorative sleep you need to feel your best during the day. Plus, they may be long lasting with means you can experience daytime symptoms (difficulty remembering things, dizziness, fatigue, blurred vision) after using them
It’s important to talk to your doctor about any symptoms you may be experiencing, as well as how long you’ve been having trouble sleeping. They can then find a way to help you, so you can not only fall asleep but also feel your best during the day
Some people use over-the-counter herbal supplements and antihistamines to help them sleep better, but these offer limited proven benefit and are not licensed as a treatment for insomnia.
Daily life
Emotional wellbeing
Friends and Family
Long-term health consequences
Chronic insomnia can affect cognitive functioning and increase daytime fatigue
People with chronic insomnia are 3.5 times more likely to have a fatal motor injury, and miss twice as many work days compared to someone without chronic insomnia
People with chronic insomnia are at increased risk of serious health conditions, including high blood pressure, diabetes, dementia, and depression
Different studies have found that people with insomnia are 4 to 39.8 times more likely to develop major depression, compared to people with normal sleep patterns
Worrying about sleep can cause stress, leading to negative thought patterns which may make it more difficult to sleep, setting up a vicious circle.
Sleepless nights can leave you feeling irritable and out of sorts – this may impact relationships.
People who suffer from insomnia may lack the energy or motivation to take part in social activities.
Family, friends and colleagues may not realize the true impact that insomnia can have, and people affected by insomnia may perceive them as not very supportive or empathetic.
Associated causes
Some of the things that may increase your risk of chronic insomnia are:
Your age – your risk increases as you get older
Going through the menopause
Poor sleep habits, like trying to nap during the day or drinking more caffeine. These can become counter-productive and may play a role in continuing your chronic insomnia
Feeling stressed, anxious or depressed
Stressful triggers
Too much screen time
Overstimulating your brain with alcohol, caffeine or nicotine
Sleep habits
Sleep habits are a blend of your sleeping environment and your habits before bedtime. But with busy schedules and long working hours, it can be easy for sleep habits to go out of the window. Integrating the following sleep habit techniques into your night-time routine may help you to relax and wind down so you get a good night’s rest.
Sleep habits
Avoid stimulants
Remain active
When we feel tired, exercise is usually the last thing we feel like doing, but it can help to improve sleep.
Any form of exercise is helpful – even a short walk. 30 minutes of moderate exercise on at least 5 days a week is a sensible goal.
However, it is best to avoid vigorous exercise later in the day as this can be too stimulating.
Everyday choices about what we eat and drink can affect the quality of our sleep. Some substances and activities can stimulate the central nervous system, making it harder to sleep:
It is best to avoid products containing caffeine such as coffee, tea, cola and even chocolate for around 4–6 hours prior to bedtime. Decaffeinated products or herbal teas can be chosen as an alternative.
Even a small amount of alcohol can interfere with your sleep. Drinking alcohol close to bedtime typically reduces the number of REM cycles, which means you may wake feeling exhausted.
Switch screens for music or reading – try not to watch TV in the place where you sleep or spend the time before you sleep endlessly scrolling on your phone
Save your bed for sleep – only get into bed when you feel you’re ready to nod off
Keep your bedroom cool – your core body temperature decreases as you fall asleep so a bedroom temperature between 19–21°C is optimum for sleep
Avoid day-time napping
Reduce your caffeine intake
Large meals close to bedtime should be avoided as they can be difficult to digest.
Smoking may also affect sleep, and stopping or cutting down smoking may provide
long-term improvement in sleep patterns.
Calm the mind
Yoga
Hypnotherapy
Meditation
Meditation
Relaxation techniques
and meditation for insomnia
"Lying awake in the small hours is an incredibly lonely experience. You start worrying about what you have to do next day and your mind fills with other fears and anxieties. Everything seems worse in the dead of the night."
Meditation is often promoted as a way to find an inner sense of peace in a fast-paced modern life
It may help you to sleep better, particularly if your insomnia is related to stress, as meditation can create a sense of calmness
Some research has shown that meditation may help to calm your nervous system by increasing melatonin and serotonin levels, reducing your heart rate and blood pressure, and decreasing levels of the stress hormone cortisol. Other research, however, shows it may still not have a significant effect on improving the duration of sleep
Like meditation, hypnotherapy for insomnia can also help to improve your relationship with sleep
Hypnotherapy is a type of therapy that reaches into your mind, hypnotizing you into a state of altered awareness or concentration. Your therapist may use images, audio, or they may even speak to you, to help you feel calmer and more relaxed so you can enter the hypnosis
Then when you are in hypnosis, you will be more open to new suggestions and this is key because it allows the therapist to help change any negative thoughts, feelings or behaviors surrounding sleep that you may have
After the session, your therapist may also encourage you to practice self-hypnosis, so you can continue to carry out the relaxation techniques at home
Hypnotherapy
Yoga is an ancient practice that uses synchronized breathing and movement to initiate inner stillness and awareness of your body, mind and surroundings
By focusing on strength, flexibility and balance, it’s possible that yoga may help manage conditions such as sleep disorders
Mindfulness and meditation are integral parts of practicing yoga. They help you to be in the present moment and focus on the here and now. This may help you to deal with any thoughts or anxieties that contribute to poor quality sleep. Plus, science shows that mindfulness may help to improve sleep by increasing levels of your sleep hormone, melatonin
Yoga
Many people with insomnia find that they cannot switch off mentally when they go to bed.
Worrying about not sleeping leads to even poorer sleep so it is important to break the cycle.
Avoid anything mentally challenging within 90 minutes of going to bed. This includes stimulating TV programs, video games or books.
Mindfulness, meditation or visualization can be effective at calming a racing mind. A range of CDs or audio guides are available to buy and many free resources and apps can be found online.
It is helpful to keep a notebook by the bed and to write down any concerns/worries before going to sleep.
Calm the mind
How to get a better sleep
Exercise early
Manage stress
Learn to relax
Comfortable bed
Control exposure to light
14-17
7-8
7-9
7-9
8-10
9-11
10-13
11-14
12-15
Sleep schedule
Healthy snack before bed
Cut down
caffeine
Go to bed
when tired
What tests are used to diagnose insomnia?
Daily life
Emotional
wellbeing
Friends
and Family
Long-term health consequences
About this eBook
About this eBook
This eBook has been developed by Idorsia Pharmaceuticals Ltd as a resource to improve understanding of insomnia. It provides a useful summary of current information about insomnia, how it is diagnosed and how it can be treated. It highlights the impact insomnia can have on the life of a person diagnosed with the condition, and those around them. It also outlines the strategies people with insomnia can use to help improve the quality of their sleep.
The book is intended for the use of a general audience.
Introduction
Sleep is one of the three key pillars of health, alongside diet and exercise, and is foundational to our physical, mental and social well-being. We spend approximately a third of our lives asleep, and a lack of good quality, restorative sleep can have significant short- and long-term consequences.
If you’ve struggled to sleep for months, or even years – you could have chronic insomnia.
“It’s like a barrier. I can’t feel much other than tired. If something happy happens, rather than being excited about it, I’m just too tired”
— Patient
Introduction
“It really annoys me when people say ‘if you were really tired, you would sleep’. If only it were that simple! Unless you have suffered from true insomnia, you have absolutely no idea what it’s like”
— Patient
Understanding insomnia
Understanding insomnia
Many of us go through times when we have trouble sleeping. This is known as insomnia. The meaning of the word is, literally, ‘without sleep’. But, for some people, insomnia goes way beyond the odd sleepless night. It can go on for several nights a week for over 3 months and leave people tired during the day. This is chronic insomnia, and it’s a recognized medical disorder.
When you have difficulties falling asleep (sleep initiation) or staying asleep (sleep maintenance), you’re unable to get restorative sleep. This means you may feel tired and not really at your best during the day.
With a better understanding of chronic insomnia, you can also think about new ways of managing it. It’s time to rethink insomnia for better days ahead.
How much restorative sleep do I actually need?
While it’s well known that most adults need about 7–9 hours of sleep per night, the quality of your sleep matters just as much as the amount
If you sleep for the recommended amount of time, but you wake up multiple times during the night and then struggle to get back to sleep again, the quality of your sleep may not be good enough. This can mean you’re not getting the right kind of sleep you need to feel refreshed during the day. Plus, you may not be experiencing all of the health benefits that sleep has to offer
CLOSE
What are the stages of sleep?
Sleep is composed of two different types: non-rapid eye movement (NREM) and rapid eye movement (REM)
NREM is divided into three further
stages (1-3)
CLOSE
What happens during sleep?
Sleep is a complex series of approximately 90-minute cycles that go through four main stages
CLOSE
These stages matter because a lack of time spent in each one can impact our thinking, emotions, and even our overall physical health
Each stage of sleep helps us in different ways. This is why it’s important to spend enough time asleep so that your brain can go through all the stages in each cycle to help you feel at your best during the day
What is NREM sleep?
Non-rapid eye movement (NREM) sleep is divided into three stages: stages 1 and 2 are light sleep and stage 3 is deep sleep. Deep sleep is a very refreshing type of sleep and is needed to restore the mind and body. On average, NREM accounts for 75–80% of the total sleep in an adult
CLOSE
What is REM sleep?
Rapid eye moment (REM) sleep completes the sleep cycle.
CLOSE
As its name suggests, eyes move rapidly behind eyelids and the brain is active, while the muscles become so relaxed that we cannot move our limbs.
On average, an adult has 2 hours REM sleep a night.
Most dreams occur during REM sleep.
Assosiated causes
Assosiated causes
Sleep problems and sleep disorders are often associated with:
Major life events, such as a relocation
or the loss of a family member
Stress at work
Jetlag or shift work
CLOSE
Other medical problems such as heart disease, pain or restless legs
Some prescribed medicines – e.g. steroids, diuretics and some antidepressants
Poor sleeping environment – too much noise or light, or an uncomfortable bed
Over-use of stimulants such as alcohol, caffeine or nicotine
Depression and anxiety
"I am always amazed how I cope at work with minimal sleep. You just get used to it, but I do wonder about the damage to my long-term health”
— Patient
The burden of insomnia
When to seek medical advice
Occasional periods of poor sleep are not unusual, and as such not necessarily linked to insomnia. In many cases, self-help measures can be enough to restore normal sleep patterns.
If you have been having trouble sleeping at least 3 times a week for 3 months or longer, and it affects how well you function during the day, you may want to speak to your doctor
CLOSE
What tests are used to diagnose insomnia?
Chronic insomnia can be diagnosed using specific criteria, without use of specific tools
However, the doctor may look at objective sleep measures, like time taken to fall asleep and how much time you spend awake after falling asleep, as well as going through questionnaires about sleep and daytime impact
CLOSE
“When I am going through a bad patch, insomnia gets in the way of everything. Work, going out, doing exercise. Everything just seems like too much of an effort. I try not to think about it too much – you can so easily get obsessed with getting a good night’s sleep – but it’s always there at the back of my mind”
— Patient
What can be done to help you get to sleep?
Diagnosis and treatment of chronic insomnia
Calm the mind
Many people with insomnia find that they cannot switch off mentally when they go to bed.
CLOSE
Worrying about not sleeping leads to even poorer sleep so it is important to break the cycle.
Avoid using screens before going to bed. This includes watching TV or using a phone or computer
Mindfulness, meditation or visualization can be effective at calming a racing mind. A range of CDs or audio guides are available to buy and many free resources and apps can be found online.
It is helpful to keep a notebook by the bed and to write down any concerns/worries before going to sleep.
Meditation
Meditation is often promoted as a way to find an inner sense of peace in a fast-paced modern life
CLOSE
It may help you to sleep better, particularly if your insomnia is related to stress, as meditation can create a sense of calmness
Some research has shown that meditation may help to calm your nervous system by increasing melatonin and serotonin levels, reducing your heart rate and blood pressure, and decreasing levels of the stress hormone cortisol. Other research, however, shows it may still not have a significant effect on improving the duration of sleep
Stimulus control therapy
This is a specific program that may be taught as part of cognitive behavioral therapy (CBT) to overcome negative patterns created through unsuccessful attempts to fall asleep. Key principles are:
Go to bed only when you feel sleepy.
CLOSE
Use your bed only for sleep – avoid watching TV, reading or working in bed.
If you don’t fall asleep within 20 minutes, get out of bed and do something else.
Return to bed when you feel sleepy.
Set your alarm to wake you at the same time every day.
Try to avoid afternoon naps and don’t be tempted to sleep in at weekends.
Hypnotherapy
Like meditation, hypnotherapy for insomnia can also help to improve your relationship with sleep
Hypnotherapy is a type of therapy that reaches into your mind, hypnotizing you into a state of altered awareness or concentration. Your therapist may use images, audio, or they may even speak to you, to help you feel calmer and more relaxed so you can enter the hypnosis
CLOSE
Then when you are in hypnosis, you will be more open to new suggestions and this is key because it allows the therapist to help change any negative thoughts, feelings or behaviors surrounding sleep that you may have
After the session, your therapist may also encourage you to practice self-hypnosis, so you can continue to carry out the relaxation techniques at home
Yoga
Yoga is an ancient practice that uses synchronized breathing and movement to initiate inner stillness and awareness of your body, mind and surroundings
CLOSE
By focusing on strength, flexibility and balance, it’s possible that yoga may help manage conditions such as sleep disorders
Mindfulness and meditation are integral parts of practicing yoga. They help you to be in the present moment and focus on the here and now. This may help you to deal with any thoughts or anxieties that contribute to poor quality sleep. Plus, science shows that mindfulness may help to improve sleep by increasing levels of your sleep hormone, melatonin
Relax the body
Regular exercise can be helpful in restoring restful sleep.
Complementary treatments such as massage, reflexology or acupuncture can be relaxing, but it is important to find a reputable and experienced practitioner.
A warm (not hot) bath before bedtime can be relaxing.
Gentle stretching before bedtime can help to relax the body.
CLOSE
Learning yoga or progressive muscle relaxation techniques can be beneficial to people with insomnia.
This resource has been developed by Idorsia Pharmaceuticals in order to provide an environment to deliver a better understanding of insomnia and to pool information regarding the disease, the diagnosis procedure, available treatments and the impact it could have on the life of someone diagnosed with insomnia. The resource is for use by a general audience.
The information in this resource is not intended
as a substitute for advice/treatment by a physician, whose instructions should always be followed. Neither does the information provided constitute an alternative to advice from a doctor or a pharmacist and should not be used on its own to produce a diagnosis or to commence or cease a particular treatment.
The links provided are for informational purposes only; they do not constitute an endorsement or an approval from Idorsia Pharmaceuticals Ltd of the services or opinions of the corporation, organization or individual. Idorsia Pharmaceuticals Ltd bears no responsibility for the accuracy, legality or content of the external sites or subsequent links. You are requested to contact the respective external site for answers to questions regarding
its content.
The information provided is valid on the publication date but may be subject to further modifications. Even though Idorsia aims to provide accurate and
up to date information at all times, please acknowledge that the present resource is made available “as is”. Idorsia does not give any warranty or representation, whether expressly stated or implied, of any kind related to the comprehensiveness, usefulness, reliability or timelines of the content of this resource. Idorsia cannot be held liable for any direct or indirect damage of a material or non-material nature that might be caused by the use or non-use of the information presented.
Disclaimer
Disclaimer
— Patient
- Patient
Start motion
Stop motion
Stop motion
Start motion
Start motion
Stop motion
Start motion
Stop motion
Why is sleep important?
Helps support memory and learning
Helps clear waste from the brain and promote brain health
Supports brain health, and brain health supports sleep
Supports immune health, and immune health supports sleep
Helps the immune system to clear bacteria and viruses
Helps to recycle old cells and maintain our bodies
In the long-term, lack of good quality sleep can increase our risk of developing conditions like heart disease, high blood pressure, diabetes, dementia and weight-related issues
•
•
•
•
•
•
How much restorative sleep do I actually need?
While it’s well known that most adults need about 7–9 hours of sleep per night, the quality of your sleep matters just as much as the amount
If you sleep for the recommended amount of time, but you wake up multiple times during the night and then struggle to get back to sleep again, the quality of your sleep may not be good enough. This can mean you’re not getting the right kind of sleep you need to feel refreshed during the day. Plus, you may not be experiencing all of the health benefits that sleep has to offer
Sleep is a very individual thing. To help you figure out if you’re getting not only enough sleep but also good quality sleep, consider your health, activity levels and typical sleep patterns
When you find it difficult falling asleep or staying asleep for a long time, you’re unable to get restorative sleep. This can leave you feeling tired and not at your best during the day
Get some daily movement – regular exercise can help improve the quality of your sleep
If you visit your doctor about your insomnia, make sure to let them know about any nighttime or daytime symptoms you may be experiencing
CBT-I uses a number of different techniques, including stimulus control and sleep restriction. It is a non-pharmacological form of treatment, and some people see lasting results after they complete a course.
That being said, CBT-I takes a lot of time and some dedication, and not everyone is able to access this form of treatment.
The recent European Insomnia Guideline, developed by groups from the European Sleep Research Society (ESRS) and the European Insomnia Network (EIN), recommends the use of CBT-I as a first-line option, with elements of exercise and light therapy integrated to provide additional benefits, followed by sleep aids and prescription drugs where and when appropriate.
What do guidelines recommend?
Billions of dollars are estimated to be lost per year due to reduced productivity
References
American Academy of Sleep Medicine. International classification of sleep disorders. 2014. Available from: https://learn.aasm.org/Listing/a1341000002XmRvAAK. Last accessed February 2024.
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition. Arlington, VA: American Psychiatric Publishing, 2013.
Ancoli-Israel S and Martin JL. J Clin Sleep Med. 2006; 2(3): 333–342.
Anderson K. J Thorac Dis. 2018; 10(Suppl 1): S94–S102.
Atkin T, et al. Pharmacol Rev. 2018; 70(2): 197–245.
Banno M, et al. Peer J. 2016; 6: e5172.
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Sleep is a very individual thing. To help you figure out if you’re getting not only enough sleep but also good quality sleep, consider your health, activity levels and typical sleep patterns
Why is sleep important?
Why is sleep important?
Sleep:
Short-term consequences of sleep disruption include somatic pain, emotional distress and mood disorders, and cognitive, memory and performance issues
Each stage of sleep helps us in different ways. This is why it’s important to spend enough time asleep so that your brain can go through all the stages in each cycle to help you feel at your best during the day
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Helps support memory and learning
Helps clear waste from the brain and promote brain health
Supports brain health, and brain health supports sleep
Supports immune health, and immune health supports sleep
Helps the immune system to clear bacteria and viruses
Helps to recycle old cells and maintain our bodies
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When you find it difficult falling asleep or staying asleep for a long time, you’re unable to get restorative sleep. This can leave you feeling tired and not at your best during the day
Billions of dollars are estimated to be lost per year due to reduced productivity
Get some daily movement – regular exercise can help improve the quality of your sleep
If you visit your doctor about your insomnia, make sure to let them know about any nighttime or daytime symptoms you may be experiencing
The recent European Insomnia Guideline, developed by groups from the European Sleep Research Society (ESRS) and the European Insomnia Network (EIN), recommends the use of CBT-I as a first-line option, with elements of exercise and light therapy integrated to provide additional benefits, followed by sleep aids and prescription drugs where and when appropriate.
What do guidelines recommend?
References
References