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How to deal with insomnia

Hello everyone, 

With the holiday season in full swing, most of us have spent this time at home with friends and family. Although, we often take this time to relax and catch up on sleep, many people find it challenging to unwind and give their mind the rest it needs. [1]


Do you struggle falling asleep no matter how tired you are? Or do you keep waking up in the middle of the night and not being able to go back to sleep? Most people will experience some problems with sleep in their life. More specifically, about one third of people in UK will have episodes of insomnia at some point. The general definition of insomnia is characterised by a persistent difficulty with sleeping, resulting in some form of daytime impairment. [2]


People with insomnia will have one or more of the following symptoms:

  • Difficulty falling asleep

  • Waking up several times during the night

  • Waking up too early in the morning and not being able to go back to sleep

  • Feeling tired upon waking up

  • Feeling tired and irritable during the day [1]

Insomnia can be separated into two types; primary insomnia, which is not associated with any other health conditions. On the other hand, a patient sometimes develops secondary insomnia as a result of other health problem, such as asthma or arthritis. Even some prescription and over-the counter medications can affect your sleep, these include anti-epileptics, steroids, non-steroidal anti-inflammatory drugs, medication for high blood pressure and some antidepressants. Therefore, it might be beneficial to check with a pharmacist or a GP whether any of your medication might be causing insomnia. [4]



In order to properly diagnose and treat insomnia, it is important to determine the cause. Nearly half of all insomnia cases are caused by emotional stress, such as anxiety, and depression. However, also the person’s daytime habits, physical health and environmental factors may affect their quality of sleep. [2]




Fighting insomnia:

Insomnia can often be prevented or cured by practicing good sleep habits, these include:

  • Go to bed and wake up at the same time but avoid taking naps during the day

  • Avoid watching TV or prolonged use of phone before bed, instead follow a routine which helps you to relax (e.g. read a book or take a bath)

  • Exercise regularly

  • Avoid eating heavy meals, drinking tea/coffee late in the day

  • Make the bedroom comfortable: dark, cool and quiet, using thick curtains, and eye mask or ear plugs if necessary [3]

Dietary supplements for insomnia can also be obtained from your local pharmacy. It is important to note that even though these supplements may be described as “natural,” they have many side effects and they may interact with other medications or supplements. Therefore, it is always important to talk to your pharmacist about your situation and your current medications before choosing the right treatment. [2]


The supplements for insomnia with the most evidence-support are:

Antihistamines: promoting sedation and therefore, enabling the person to fall asleep much quicker. However, it is important to note that the use of antihistamines for insomnia should be limited due to their anticholinergic properties which can result in development of tolerance or impairment in the cognitive function (e.g. feeling tired and drowsy during the day).

Melatonin: a hormone, naturally occurring in our body which regulates the human circadian rhythms and sleep. 

Valerian: an herb with mild sedative effects. [2]


When to go and see a GP?

It might be beneficial to schedule an appointment with the GP once you have had trouble sleeping for months, tried changing your sleeping habits or taking supplements without success and when insomnia is affecting your daily life. The GP will try to identify the cause for your insomnia to offer the patient the right treatment.  You might be referred to a therapist for cognitive behavioural therapy rather than prescribing sleeping pills to treat your insomnia as they can cause serious side effect and dependence. [1,2]


Hopefully this short article has provided you some insight into this common problem and how to tackle it in order to re-gain high quality sleep, without feeling tired or irritable during the day.


Keep an eye out for our next blog post and keep following our Facebook,  Instagram and Twitter accounts (@altpharmcareers) for regular updates on new and exciting events we’re planning for next year!


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