Insomnia take a look at you are able to do at house to test if sleep points are signs
Dr Sunny Nayee debunked a common misconception
One in five adults suffer from poor sleep(Image: Getty)
If you’re lying awake at night, endlessly scrolling through your phone or constantly waking up, you’re certainly not alone.
A 2024 BMJ Open study examining 163,748 UK adults found that 29% experienced insomnia symptoms, yet only 6% had received an official insomnia diagnosis.
One in five British adults have suffered from poor sleep quality at some stage in their lives. Nevertheless, poor sleep habits can escalate into insomnia if left unchecked.
If you suspect you might be tipping into insomnia territory, there are key warning signs to look out for.
Dr Sunny Nayee at Medicann explained: “If you experience disrupted sleep at least three nights a week for at least three months, medical practitioners no longer regard it as lifestyle related but in the realm of insomnia.
To determine whether you need to consult a medical professional, Dr Nayee suggests using the 3-3-3 Rule.
This involves asking yourself a series of questions:
- Do you experience poor sleep for a minimum of three nights?
- Have you experienced poor sleep hygiene for at least three months?
- Does poor sleep impact at least three aspects of your day (fatigue, brain fog, changes in mood, lack of concentration)?
- If you have all of the above, you are more likely to have a chronic insomnia disorder.
- If all these apply to you, you’re more likely to be suffering from chronic insomnia disorder.
Dr Nayee added: “A common misconception is that people think insomnia is staring at the ceiling and not sleeping at all. However, it’s defined by the impact it has throughout the day.
“If you find that poor sleep hygiene is having an instrumental impact on your mood, concentration and ability to function, then it may be considered a clinical condition.”
Signs of insomnia include:
- Regularly requiring more than 30 minutes to initiate sleep
- Frequent awakenings during the night or early morning awakenings (3am to 4am) with difficulty returning to sleep
- Experiencing persistent fatigue despite spending seven to eight hours in bed
- Dependence on caffeine for daily functioning
- Notable mood disturbances such as increased irritability, anxiety, or a persistently low mood
- Reduced concentration, productivity, or impaired decision-making abilities
- Symptoms persisting for several months rather than days
After receiving an insomnia diagnosis, various treatment options become available.
These might include cognitive behavioural therapy, prescribed melatonin or medicinal cannabis, or stringent lifestyle modifications.
Such adjustments could involve cutting back on alcohol and caffeine, limiting screen time, or establishing strict sleep schedules.
