{"id":1097,"date":"2017-06-20T12:16:50","date_gmt":"2017-06-20T12:16:50","guid":{"rendered":"https:\/\/tib.ambercouch.co.uk\/?p=1097"},"modified":"2022-02-21T16:26:01","modified_gmt":"2022-02-21T16:26:01","slug":"insomnia-symptoms-myths-and-treatments","status":"publish","type":"post","link":"https:\/\/talkinthebay.co.uk\/insomnia-symptoms-myths-and-treatments\/","title":{"rendered":"Insomnia"},"content":{"rendered":"<div id='av_section_1'  class='avia-section av-1427ti1-d47f23f0adb16a163556f662cfedf59d main_color avia-section-default avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-1097'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-12f91qx-08aa401d73d91b922fde2b4095b1c1ca\">\n#top .av-special-heading.av-12f91qx-08aa401d73d91b922fde2b4095b1c1ca{\npadding-bottom:0;\ncolor:#2c5c88;\n}\nbody .av-special-heading.av-12f91qx-08aa401d73d91b922fde2b4095b1c1ca .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-12f91qx-08aa401d73d91b922fde2b4095b1c1ca .special-heading-inner-border{\nborder-color:#2c5c88;\n}\n.av-special-heading.av-12f91qx-08aa401d73d91b922fde2b4095b1c1ca .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-12f91qx-08aa401d73d91b922fde2b4095b1c1ca av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-1  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag'  itemprop=\"headline\"  >Insomnia<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-114w8l5-1990e1c5df617adbad2b4fded67a2b41\">\n#top .hr.av-114w8l5-1990e1c5df617adbad2b4fded67a2b41{\nmargin-top:30px;\nmargin-bottom:40px;\n}\n.hr.av-114w8l5-1990e1c5df617adbad2b4fded67a2b41 .hr-inner{\nwidth:70px;\nborder-color:#2c5c88;\nmax-width:45%;\n}\n<\/style>\n<div  class='hr av-114w8l5-1990e1c5df617adbad2b4fded67a2b41 hr-custom  avia-builder-el-2  el_after_av_heading  el_before_av_image  hr-center hr-icon-yes'><span class='hr-inner inner-border-av-border-fat'><span class=\"hr-inner-style\"><\/span><\/span><span class='av-seperator-icon' aria-hidden='true' data-av_icon='\ue8bf' data-av_iconfont='entypo-fontello'><\/span><span class='hr-inner inner-border-av-border-fat'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-zhp3wp-429fa21e3a091ca4c8ad8c1ab35bc3ae\">\n.avia-image-container.av-zhp3wp-429fa21e3a091ca4c8ad8c1ab35bc3ae 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https:\/\/talkinthebay.co.uk\/wp-content\/uploads\/2017\/06\/talk-in-the-bay-blog-insomnia-300x200.jpg 300w, https:\/\/talkinthebay.co.uk\/wp-content\/uploads\/2017\/06\/talk-in-the-bay-blog-insomnia-768x512.jpg 768w, https:\/\/talkinthebay.co.uk\/wp-content\/uploads\/2017\/06\/talk-in-the-bay-blog-insomnia-705x470.jpg 705w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div>\n\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='av_section_2'  class='avia-section av-3dm0vd-139d1e0195aebc036c59c2d18cb38220 main_color avia-section-default avia-no-border-styling  avia-builder-el-4  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-1097'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-wn91uh-6fdc3afb174be6774b77b9f45c623a5c\">\n.flex_column.av-wn91uh-6fdc3afb174be6774b77b9f45c623a5c{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-wn91uh-6fdc3afb174be6774b77b9f45c623a5c av_one_full  avia-builder-el-5  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-u12pdl-534b0649d02545e05993bac85930282c\">\n#top .av-special-heading.av-u12pdl-534b0649d02545e05993bac85930282c{\npadding-bottom:0;\ncolor:#2c5c88;\n}\nbody .av-special-heading.av-u12pdl-534b0649d02545e05993bac85930282c .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-u12pdl-534b0649d02545e05993bac85930282c .special-heading-inner-border{\nborder-color:#2c5c88;\n}\n.av-special-heading.av-u12pdl-534b0649d02545e05993bac85930282c .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-u12pdl-534b0649d02545e05993bac85930282c av-special-heading-h1 custom-color-heading blockquote modern-quote  avia-builder-el-6  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag'  itemprop=\"headline\"  >Insomnia | Symptoms, Myths and Treatments<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-tpsbqx-d3a14b0b42a226b331c76f73003bcd1d\">\n#top .hr.av-tpsbqx-d3a14b0b42a226b331c76f73003bcd1d{\nmargin-top:15px;\nmargin-bottom:15px;\n}\n.hr.av-tpsbqx-d3a14b0b42a226b331c76f73003bcd1d .hr-inner{\nwidth:100px;\nborder-color:#2c5c88;\n}\n<\/style>\n<div  class='hr av-tpsbqx-d3a14b0b42a226b331c76f73003bcd1d hr-custom  avia-builder-el-7  el_after_av_heading  el_before_av_heading  hr-left hr-icon-no'><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-s3ppeh-f1473e35c2c94c3c6cce28a487c68797\">\n#top .av-special-heading.av-s3ppeh-f1473e35c2c94c3c6cce28a487c68797{\npadding-bottom:0;\ncolor:#2c5c88;\n}\nbody .av-special-heading.av-s3ppeh-f1473e35c2c94c3c6cce28a487c68797 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-s3ppeh-f1473e35c2c94c3c6cce28a487c68797 .special-heading-inner-border{\nborder-color:#2c5c88;\n}\n.av-special-heading.av-s3ppeh-f1473e35c2c94c3c6cce28a487c68797 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-s3ppeh-f1473e35c2c94c3c6cce28a487c68797 av-special-heading-h3 custom-color-heading blockquote modern-quote  avia-builder-el-8  el_after_av_hr  el_before_av_textblock '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >WHAT IS INSOMNIA?<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-pv71jt-eabcff7796e99b6954fd7ed420c869bf'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Insomnia affects between 10 and 15 per cent of the population. The World Health Organisation defines it as when you have a problem getting to, or staying, asleep, or having a lack of good quality sleep, thus impairing daytime performance.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-oc8qex-5c588d1bafa80c0024c35e1ee05aacfa\">\n#top .av-special-heading.av-oc8qex-5c588d1bafa80c0024c35e1ee05aacfa{\npadding-bottom:0;\ncolor:#2c5c88;\n}\nbody .av-special-heading.av-oc8qex-5c588d1bafa80c0024c35e1ee05aacfa .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-oc8qex-5c588d1bafa80c0024c35e1ee05aacfa .special-heading-inner-border{\nborder-color:#2c5c88;\n}\n.av-special-heading.av-oc8qex-5c588d1bafa80c0024c35e1ee05aacfa .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-oc8qex-5c588d1bafa80c0024c35e1ee05aacfa av-special-heading-h3 custom-color-heading blockquote modern-quote  avia-builder-el-10  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >SYMPTOMS<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-27314p-c9d7794f470e72f56ad5aa447a6a2b7c'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sufferers also may wake up on and off during the night or wake very early and find they can\u2019t return to sleep. Long-term insomnia can cause daytime fatigue, heart problems, decreased quality of life, increased risk of depression, weight gain, irritability, mood disturbance and impair performance at work.<\/p>\n<p>These symptoms can be alarming \u2013 and, naturally, many people get really worried about their sleep patterns \u2013 and then their very anxiety makes it harder for them to go to sleep.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lf1njd-9e7e16632f562d9317fc23300ff5c334\">\n#top .av-special-heading.av-lf1njd-9e7e16632f562d9317fc23300ff5c334{\npadding-bottom:0;\ncolor:#2c5c88;\n}\nbody .av-special-heading.av-lf1njd-9e7e16632f562d9317fc23300ff5c334 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-lf1njd-9e7e16632f562d9317fc23300ff5c334 .special-heading-inner-border{\nborder-color:#2c5c88;\n}\n.av-special-heading.av-lf1njd-9e7e16632f562d9317fc23300ff5c334 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-lf1njd-9e7e16632f562d9317fc23300ff5c334 av-special-heading-h3 custom-color-heading blockquote modern-quote  avia-builder-el-12  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >SLEEP AND INSOMNIA MYTHS <\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-1w3l0p-6be8ef356b190f143ce4378fd9e1ebc8'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>People like Margaret Thatcher, who said she only needed around four hours sleep a night, have given rise to the belief that perhaps we might be able to exist on less sleep per night. However, we now know that this is down to a rare gene, found only in a tiny percentage of the population. Most of us need between seven and eight hours of consistent, good-quality sleep each night and teenagers need between nine and ten.<\/p>\n<p>Insomnia sufferers are also not helped by the number of myths that abound around sleep, for example that waking at night is not a good thing, whereas it is actually quite normal.<\/p>\n<p>There is also a common belief that you can just \u2018catch up\u2019 on missed sleep. However, research has shown that after, say, a weekend where you have slept for longer, that sleep debt accrued in the week will still catch up with you.<\/p>\n<p>Another misconception is that older people need less sleep. Medical and ageing conditions may interrupt sleep but it does not follow that as you age you need less sleep than when you were younger.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-gwsth5-1840bd4263e35e7ae2951267dd81eb4a\">\n#top .av-special-heading.av-gwsth5-1840bd4263e35e7ae2951267dd81eb4a{\npadding-bottom:0;\ncolor:#2c5c88;\n}\nbody .av-special-heading.av-gwsth5-1840bd4263e35e7ae2951267dd81eb4a .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-gwsth5-1840bd4263e35e7ae2951267dd81eb4a .special-heading-inner-border{\nborder-color:#2c5c88;\n}\n.av-special-heading.av-gwsth5-1840bd4263e35e7ae2951267dd81eb4a .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-gwsth5-1840bd4263e35e7ae2951267dd81eb4a av-special-heading-h3 custom-color-heading blockquote modern-quote  avia-builder-el-14  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >SLEEP ROUTINES <span class='special_amp'>&amp;<\/span> INSOMNIA TREATMENT<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-fuonbt-5ec9e69f7c34cfee5900d2978e3e4ab5'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Many people desperate for sleep have strict routines that they believe in, for example that a warm glass of milk before bed is essential, when actually it has more psychological effects that actual benefit. We also know that counting sheep to go to sleep will just result in, er, a lot of sheep. Some people cut out caffeine altogether when that is not strictly necessary (although it\u2019s best stopped by lunchtime). Others rely on sleeping pills and have rituals and beliefs around those.<\/p>\n<p>The way you think and behave can often contribute to what is known as the vicious cycle of insomnia.<\/p>\n<p><a href=\"https:\/\/talkinthebay.co.uk\/services\/cognitive-behavioural-therapy-cbt\/\">CBTi<\/a> is a treatment of around six to 10 sessions that looks at those thoughts, beliefs and rituals. It offers education on sleep hygiene and often includes sleep restriction therapy \u2013 which is limiting your sleep times in order to realign your body clocks. It is not considered advisable to be on sleep medication when you undertake CBTi.<\/p>\n<p>This is short-term pain for long-term gain and can be tough at first \u2013 but usually results in at least some improvement and long-term it can be more effective than hypnotics.<\/p>\n<h4><span style=\"color: #2c5c88;\">Author: <strong><a style=\"color: #2c5c88;\" href=\"https:\/\/talkinthebay.co.uk\/therapists\/sonia-wiltshire\/\">Sonia Wiltshire<\/a><\/strong>\u00a0| Talk In The Bay<\/span><\/h4>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-eku215-abd25b9ebeff9603de7d8e5d4f4e928b\">\n#top .hr.av-eku215-abd25b9ebeff9603de7d8e5d4f4e928b{\nmargin-top:15px;\nmargin-bottom:15px;\n}\n.hr.av-eku215-abd25b9ebeff9603de7d8e5d4f4e928b .hr-inner{\nwidth:100px;\nborder-color:#2c5c88;\n}\n<\/style>\n<div  class='hr av-eku215-abd25b9ebeff9603de7d8e5d4f4e928b hr-custom  avia-builder-el-16  el_after_av_textblock  el_before_av_hr  hr-left 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