If you’re reading this, chances are you’ve been affected by sleep issues at some point. 

You’ve probably experienced lying awake at night filled with anxiety about everything from your career and the future to whether you’ve missed bin day and what to cook for dinner tomorrow. You may feel exhausted during the day but your racing mind goes into overdrive at night - AKA tired but wired. 

Insomnia is a widespread sleep issue defined by challenges in initiating sleep and maintaining sleep throughout the night (or a combo of both) - even when conditions seem perfect for some restful shuteye. 

And you’re not alone. Research indicates that approximately one in three adults in the UK reports experiencing insomnia symptoms on a weekly basis. But what many people don't realise is that insomnia often responds well to treatment. Have a read of our recent blog around the pros and cons of different sleep aids.

Understanding the different types of insomnia can be a crucial first step in finding the right approach to improve your sleep. Which of these rings true for you? Don't forget, you could be suffering with a combination of two or more of the below. 

The main types of insomnia

Acute Insomnia 

Description: Short-term difficulty sleeping, lasting from a few days to a few weeks. 

Causes: Stress, changes in sleep environment, traumatic events. 

Treatment: Often resolves on its own; stress management techniques and supplementation may help. 

Chronic Insomnia 

Description: Difficulty sleeping at least three nights per week for three months or longer.

Causes: Long-term stress, medical conditions, medications, poor sleep habits. 

Treatment: Cognitive Behavioural Therapy for Insomnia (CBT-I), sleep hygiene improvements, sleep supplements, possibly medication. 

Sleep Onset Insomnia 

Description: Difficulty falling asleep at the beginning of the night. 

Causes: Anxiety, racing thoughts, caffeine consumption, irregular sleep schedule. 

Treatment: Relaxation techniques, limiting stimulants, establishing a consistent bedtime routine, supplementation. 

Sleep Maintenance Insomnia 

Description: Difficulty staying asleep through the night, waking up frequently. 

Causes: Sleep apnea, chronic pain, anxiety, environmental disturbances. 

Treatment: Addressing underlying conditions, improving sleep environment, possibly sleep aids and sleep supplements. 

Early Morning Awakening Insomnia 

Description: Prematurely awakening in the early hours and struggling to resume sleep.

Causes: Depression, age-related sleep changes, misaligned circadian rhythms. 

Treatment: Light therapy, adjusting sleep schedule, supplementation, treating underlying depression if present. 

Non-Restorative Sleep 

Description: Sleeping for normal duration but still feeling unrefreshed upon waking. 

Causes: Sleep disorders like sleep apnea, certain medications, underlying health conditions. 

Treatment: Treating underlying conditions, sleep study to diagnose potential sleep disorders, supplementation. 

Psychophysiological Insomnia 

Description: Difficulty sleeping due to excessive worry about sleep itself. 

Causes: Learned sleep-preventing associations, anxiety about sleep. 

Treatment: CBT-I, relaxation techniques, possibly short-term use of sleep aids or supplementation. 

Paradoxical Insomnia 

Description: Perception of being awake despite evidence of sleep. 

Causes: Misperception of sleep state, anxiety about sleep. 

Treatment: Sleep supplements and sleep education, cognitive therapy to address sleep misperceptions. 

Idiopathic Insomnia 

Description: Lifelong insomnia without identifiable cause, beginning in childhood. 

Causes: Unknown, possibly genetic factors. 

Treatment: Combination of behavioural strategies and possibly medication or sleep supplements. 

Comorbid Insomnia 

Description: Insomnia occurring alongside another medical or psychiatric condition. 

Causes: Related to conditions like depression, anxiety or chronic pain. 

Treatment: Addressing both the insomnia and the co-occurring condition, often involving a combination of CBT-I, supplementation and treatment for the comorbid condition.

The impact of insomnia

Regardless of the type, chronic insomnia can have significant impacts on your life:

• Daytime fatigue and sleepiness
• Irritability and mood changes
• Difficulty with concentration and memory
• Increased risk of accidents
• Weakened immune system
• Increased likelihood of developing psychological health issues

Coping strategies and treatment options for insomnia 

While the specific treatment may vary depending on the type of insomnia, some general strategies can help:

1. Practice good sleep hygiene: Maintain a consistent sleep schedule (go to bed when you're tired and wake up at the same time every day), create a relaxing bedtime routine and ensure your sleep environment is comfortable.
2. Cognitive Behavioural Therapy for Insomnia (CBT-I): This is often the first-line treatment for chronic insomnia, addressing thoughts and behaviours that interfere with sleep.
3. Relaxation techniques: Methods like progressive muscle relaxation, deep breathing or meditation can help prepare your body and mind for sleep.
4. Supplementation: Sleepee supplements can help promote relaxation and improve sleep quality - helping you to fall asleep quicker and achieve deep, restorative sleep. The blend of 11 scientifically-proven ingredients works to naturally boost melatonin levels and calm the mind.
5. Limit screen time: The blue light from devices can interfere with your body's natural sleep-wake cycle.
6. Exercise regularly: Physical activity can improve sleep quality (try to get outdoors first thing), but avoid vigorous exercise close to bedtime.
7. Manage stress: Techniques like journaling or talking to a therapist can help reduce anxiety that may be contributing to insomnia.
8. The 3-2-1 rule: No food 3 hours before bed, no liquids 2 hours before bed, no screens 1 hour before bed. 

When to seek professional help

If you're experiencing insomnia symptoms regularly for more than a month, it might be time to consult a healthcare provider. They can help determine the type of insomnia you're dealing with and recommend appropriate treatments.

A sleep specialist might suggest a sleep study to rule out other sleep disorders and provide a more accurate diagnosis. Remember, effective treatment often depends on identifying the specific type of insomnia you're experiencing.

Understanding the different types of insomnia is the first step towards better sleep. Whether you're dealing with sleep-onset insomnia, sleep maintenance issues, early morning awakenings or non-restorative sleep, know that help is available. 

Don't give up! With the right approach, which may include lifestyle changes, therapy, and supportive products like Sleepee (which can help you get to sleep and stay asleep), you can overcome insomnia and rediscover the joy of a good night's rest. 

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.