Insomnia & Sleep Treatments

Insomnia is a common sleep disorder where you regularly find it difficult to fall asleep, stay asleep, or wake up too early and cannot get back to sleep, even when you have had the chance for a full night in bed. It can leave you feeling tired, irritable and unable to concentrate during the day. Short-term insomnia usually lasts a few days to a few weeks and is often linked to a specific trigger such as stress, a change in routine or travel. Chronic insomnia is diagnosed when sleep problems occur at least three nights a week for three months or longer. Occasional insomnia is very common and can often be managed with good sleep habits or a short course of an over-the-counter sleep aid such as Nytol or Sominex.

Insomnia can be triggered by a wide range of factors, and it is common for more than one to be involved at once. Common causes include stress, anxiety or an overactive mind, poor sleep habits such as irregular bedtimes or screen use before bed, an uncomfortable sleep environment, and caffeine or alcohol too close to bedtime. Hormonal changes, including those linked to pregnancy and menopause, can also disrupt sleep, as can some underlying health conditions and certain medicines. If your sleep problems started after beginning a new medicine or coincide with another health condition, it is worth discussing this with a pharmacist or GP so the underlying cause can be identified.

Most cases of insomnia are short-term and settle within a few days to a few weeks once the trigger, such as stress or a change in routine, has passed. This type of insomnia often responds well to good sleep habits and, if needed, a short course of an over-the-counter sleep aid used for no longer than the recommended period. Chronic insomnia, which involves difficulty sleeping at least three nights a week for three months or more, is less likely to resolve on its own and usually benefits from a more structured approach, such as cognitive behavioural therapy for insomnia, which is often recommended as a first-line treatment. If your sleep problems have lasted longer than a few weeks despite trying self-help measures, it is a good idea to speak to your GP.

Good sleep hygiene is usually the first and most effective step. This includes keeping a consistent bedtime and wake-up time, even at weekends, keeping your bedroom cool, dark and quiet, and avoiding screens, caffeine, heavy meals and alcohol in the hours before bed. Relaxation techniques such as slow breathing, gentle stretching or reading can help settle an overactive mind before sleep. If you have been lying awake for more than around 20 minutes, it can help to get up and do something calming in low light rather than lying there feeling frustrated, then return to bed when you feel sleepy. For occasional nights when these steps are not enough, a short-term sleep aid such as Nytol, Sominex or a supplement like OneVit Deep Sleep Complex can help you get to sleep more easily, though these work best alongside, rather than instead of, good sleep habits.

Most adults need between seven and nine hours of sleep a night to function well, though the exact amount varies from person to person. Consistently sleeping less than this can affect concentration, mood and long-term health, while regularly needing much more than nine hours can sometimes be a sign that sleep quality, rather than quantity, needs addressing. Rather than focusing only on the number of hours, it is also worth paying attention to how rested you feel during the day. If you are regularly getting what should be enough sleep but still waking up tired, this is worth discussing with a pharmacist or GP.

Magnesium plays a role in regulating the nervous system and supports the production of GABA, a neurotransmitter that helps calm brain activity and prepare the body for sleep, which is why many people find it helpful for winding down at night. Magnesium glycinate is generally considered one of the best-absorbed and gentlest forms for sleep, as it is less likely than some other forms to cause digestive upset. OneVit Deep Sleep Complex contains 75mg of magnesium glycinate alongside other ingredients such as L-glycine, chamomile extract and Montmorency cherry, or OneVit Magnesium is available as a standalone supplement for those who prefer to take magnesium on its own. As with any supplement, it is advisable to check with a pharmacist before starting if you take other medicines or have an underlying health condition.

Occasional insomnia is very common and often improves with good sleep habits or a short course of an over-the-counter sleep aid. However, you should see your GP if your sleep problems last longer than three to four weeks, if they are seriously affecting your daily life, mood or ability to function, or if you find yourself relying on sleep aids most nights to get to sleep. You should also seek medical advice if insomnia is accompanied by other symptoms such as loud snoring with pauses in breathing, unexplained weight changes or low mood, or if you suspect an underlying health condition or medicine may be contributing to your sleep problems. Your GP can help identify the cause and may refer you for cognitive behavioural therapy for insomnia, which is often more effective for long-term sleep problems than medication.