When correctly diagnosed, sleep disorders can be effectively treated. In some cases, pharmacological treatment is required, while in others, non-medicated approaches can be highly effective. Insomnia, for instance, can often be managed by following specific guidelines that depend on individual lifestyle habits.
In our previous post, we discussed how sleep is a physiological function as essential as eating or breathing, significantly impacting our physical, emotional, and cognitive health. However, many people frequently sacrifice sleep due to academic, work, or social reasons.
Sleep disorders manifest differently in each person, and their treatment also varies based on the diagnosed condition. Some of the most common sleep disorders include:
Common Sleep Disorders
Insomnia
This occurs when you have trouble falling asleep, staying asleep, or waking up too early:
Difficulty falling asleep when going to bed.
Difficulty staying asleep, waking up in the middle of the night and struggling to return to sleep.
Waking up much earlier than usual (more than two hours before your normal time) and being unable to go back to sleep.
Each of these situations negatively impacts daily functioning and overall well-being.
Sleep Apnoea
This disorder is characterised by abnormal breathing patterns during sleep, including pauses in breathing, snoring, and shallow breathing.
Periodic Limb Movement Disorder (PLMD)
This condition involves involuntary, repetitive movements of the limbs, most commonly the legs. It is often associated with Restless Leg Syndrome (RLS).
Today, we will take a deeper look at insomnia and how to manage it without medication, as it is one of the most prevalent sleep disorders affecting both adults and children in different ways.
Insomnia Symptoms
In Adults
Difficulty falling asleep.
Difficulty staying asleep (waking up at night and being unable to fall back asleep).
Waking up earlier than usual.
In Children
Resistance to going to bed at the appropriate time.
Frequent night awakenings.
Difficulty sleeping alone.
Do you or a family member experience any of these symptoms?
Consequences of Insomnia
When we suffer from insomnia, waking up, starting the day, and carrying out daily activities become significantly harder. Some of the most common consequences include:
✅ Fatigue: Extreme tiredness and exhaustion, making it difficult to complete everyday tasks.
✅ Excessive daytime sleepiness: Feeling sleepy at inappropriate times (falling asleep in the wrong place or situation).
✅ Difficulty concentrating and paying attention.
✅ Memory impairment.
✅ Challenges in social, family, work, or academic performance.
✅ Emotional irritability: Mood swings and increased frustration.
✅ Behavioural issues: Hyperactivity, impulsivity, or aggression.
✅ Low energy and lack of motivation.
✅ Increased risk of errors and accidents, including those with serious consequences such as car accidents.
As mentioned earlier, when correctly diagnosed, sleep disorders can be effectively treated, and in many cases, non-pharmacological strategies are enough to improve sleep quality.
How to Manage Insomnia Without Medication
One of the most effective ways to combat insomnia naturally is by practising good sleep hygiene—which consists of following structured habits throughout the day to promote better sleep.
Best Practices for Sleep Hygiene
🔹 Morning Routine:
Wake up at the same time every day, including weekends and holidays (variations should not exceed an hour).
Place your alarm clock far enough away so you have to get out of bed to turn it off.
Get out of bed immediately after waking up.
Engage in physical activity, such as a 45-minute morning walk outdoors.
🔹 Daytime Habits:
Avoid naps, or if necessary, limit them to 20 minutes.
Avoid caffeine, tea, chocolate, sugary drinks, and energy drinks after 3:00 PM.
🔹 Nighttime Routine:
Avoid intense physical activity at least four hours before bedtime.
Establish and maintain a consistent bedtime routine every night.
Stay out of your bedroom until you are ready to sleep.
Only go to bed when you feel sleepy—don’t force it.
Engage in a relaxing activity you enjoy until you feel drowsy.
Limit screen exposure (phones, tablets, computers), or activate blue light filters when using them.
If you can’t sleep, get out of bed, leave the bedroom, and do something calming until you feel sleepy again.