CAN'T GET NO SLEEP: BEAT INSOMNIA

| Insomnia is partly caused by computer and phone screens.

by Laura Goddard

More than thirty percent of the UK population suffer insomnia, exposing them at more risk of mental health issues. What are the causes and solutions for this pattern?

An epidemic of sleeplessness among Britons is spreading, damaging both their physical and mental health, says Vicki Culpin, expert in health and clinical professor.

In her book about the effects of insomnia on workers’ health – The Business of

Sleep – Mrs Culpin explains the rise of insomnia in Britain, and its long-term consequences on working adults.

Failing to get more than seven hours of sleep every night could expose yourself to severe health issues, such as higher risks of getting dementia, depression, diabetes, cancer, obesity, and even heart attacks. 

“Getting the right amount of sleep every night can reduce mortality, improve organisational effectiveness and save society between $36.7bn to $50bn (1.36%-1.86% of GDP) every year”, she explained to the Guardian.

Though this phenomenon has been going on for a while, it is worsening still and seems to have spread to the majority of UK citizens. In 2013, the National Sleep Foundation in America found that 13% of Britons sleep less than six hours per night. More recently, the Royal Society for Public Health discovered most of us sleep around 6.8 hours each night.

Men suffer six different types of insomnia, which affects productivity during day-time, as it causes irritability and tiredness. If you are a sufferer, take a look, and find out if any of the following could be causing your short-nights.

| When midnight passes by, and another day has begun before you even fall asleep.

Eating habits

If you are a busy worker or university student, rushing from meeting to meeting all day long, means you are more likely to be rushing for food as well. Grabbing the first processed sandwich you see, and eating it in a ten-minute round-up might be the cause of your sleeplessness. Unhealthy eating habits can seriously damage your sleeping pattern and your health. Not only can the food you eat consume your night, but the amount you eat can affect your cycle. Harvard health experts found that having a heavy meal could interrupt your sleep.

What to do: Stop the fast-food and processed sandwich-feasts. Start eating fruits and legumes which are rich in magnesium. Final step, buy fresh products at whole-foods, and start preparing your healthy lunch box at home.

Stress levels

Being stressed does not help your situation. Being pressured between deadlines, work and our fast-paste society increases your stress levels, and the risk of suffering from depression, anxiety, and, ta-da - insomnia. We all have the image of the male who is in control of everything and never get stressed, but that is not the reality.

What to do: Start exercising, meditating or do yoga - preferably shortly before your bed-time. Anything that will help relax both your body and mind will be useful when it comes to improving your sleep cycle.

Bad sleeping habits

Some of us enjoy watching an intense movie before bed-time, checking late emails, or finishing up last-minute work. Watching any type of screen before sleep will most likely stimulate your brain. Staying up late for early risers can be stressful, a good amount of sleep is needed - you do not want to break your natural sleeping cycle.

What to do: Put your brain to rest, read a book instead of emails. Take a warm bath and get tucked in to bed early. Start introducing a night rhythm, take onto a routine and your body will eventually start its own routine!

| Reading before bed can help fight insomnia.

Vicki Culpin thinks most people seem unaware of the long time effects of insomnia, and a number of people suffering sleeplessness seem to be using late-night hours to be more productive.  While Britons seem to be taking on that no-hour-sleep culture, other European countries such as France or Denmark are still in the top 5 of countries with most insomnia. ”On an average I get five hours of sleep which affects my physical health, it also really impacts the mood because I am very tired so I get easily irritated or frustrated," says French student Ondine Dalloni. "I still put this insomnia to use, I use that time to work or study.”

Not only does this epidemic of sleeplessness carry out health issues, but it impacts the country’s economy. Due to a lack of sleep, the UK loses over 200.000 working days which represents a loss of 1.36% to 1.86% of GDP each year.

Get into a healthy sleep routine, save yourself and the country!

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