Insomnia means having trouble falling asleep, staying asleep or waking too early, at least three nights a week, with tiredness or poor concentration the next day. When it lasts three months or more, it is chronic. Poor sleep raises the risk of depression, anxiety and heart problems, and it is very treatable.
What Causes Insomnia?
Common causes include stress and worry, anxiety, depression, caffeine, heat and noise, late-night phone use, shift work, pain, certain medicines and sleep apnoea. In Nigeria, power outages, generator noise, night shifts and financial worry are frequent culprits.
What Are the Symptoms?
- Lying awake for a long time before sleeping
- Waking often during the night
- Waking too early and being unable to go back to sleep
- Daytime tiredness, headaches and low mood
- Irritability and poor concentration
- Falling asleep at the wrong times
Sleep Habits That Help
- Wake up at the same time every day, including weekends.
- Avoid caffeine after midday and heavy meals late at night.
- Keep your room cool, dark and quiet. Use a fan, earplugs or an eye mask if needed.
- Switch off phones and screens an hour before bed.
- Create a wind-down routine such as a warm bath, prayer or light reading.
- If you cannot sleep after about 20 minutes, get up and do something calm until sleepy.
- Limit naps to 20 to 30 minutes.
- Exercise earlier in the day, and avoid alcohol as a sleep aid.
When Is Medical Treatment Needed?
See a doctor if poor sleep lasts more than a few weeks, affects your work, or comes with loud snoring, gasping at night or low mood. Cognitive behavioural therapy for insomnia (CBT-I) is the first-line treatment and often works better than pills. Sleeping tablets should only be used short term and under medical advice. A psychiatrist can also treat anxiety or depression that may be driving the problem. You can book an appointment with a psychiatrist online.
Key Takeaways
- Chronic insomnia raises the risk of depression, anxiety and heart disease.
- Consistent habits improve sleep more than most people expect.
- CBT-I is the first-line treatment, ahead of sleeping tablets.
Frequently Asked Questions
How many hours of sleep do adults need?
Most adults need at least seven hours a night.
Can lack of sleep cause mental illness?
Long-term poor sleep raises the risk of depression and anxiety, and mental illness can also disturb sleep.
Are sleeping pills safe?
They can help briefly but can cause dependence, so use them only as prescribed by a doctor.
Ready to Take the Next Step?
Speak to a licensed psychiatrist or mental health specialist who understands you — from anywhere in Nigeria or abroad.
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This article is for educational purposes only and does not replace professional medical advice, diagnosis or treatment. If you are in an emergency, call 112 (Nigeria) or your local emergency number immediately.