Insomnia symptoms: Eight signs you have the condition and how to get to sleep

From express.co.uk

INSOMNIA symptoms can be triggered by stress and anxiety, noise, a room that’s too hot or cold or jet lag. Lack of sleep can have a detrimental affect on how you go about your daily life, so how do you know if you have the condition so you can do something about it? There are eight signs to look out for.

Insomnia is the medical term used when you regularly have problems sleeping.
Symptoms can last for months, sometimes years, but it’s important to recognise them so you can get the appropriate treatment and start getting your sleeping habits back to normal.
Everyone needs different amounts of sleep, but on average, adults require seven to nine hours a night.
If you’re constantly tired during the day, the chances are you’re probably not getting enough sleep.
So what are the signs you may have insomnia?

The NHS lists eight things that happen regularly if you have insomnia. These include:
Finding it hard to go to sleep
Waking up several times during the night
Laying awake at night
Waking up early and not being able to go back to sleep
Still feeling tired after waking up
Finding it hard to nap during the day even though you’re tired
Feeling tired and irritable during the day
Finding it difficult to concentrate during the day because you’re tired

So how can you treat insomnia?
The health body recommends going to bed and waking up at the same time every day - only gong to bed when you feel tired.

Relaxing at least one hour before bed - for example, taking a bath or reading a book - is another good way to beat insomnia.
Other recommended methods are making sure your bedroom is dark and quiet - use thick curtains, blinds, an eye mask or ear plugs - exercising regularly during the day, and making sure your mattress, pillows and covers are comfortable.
If you want to ensure a peaceful night’s rest, you should avoid smoking or drinking alcohol, tea or coffee at least six hours before going to bed.
Eating a big meal late at night, exercising at least four hours before bed, and watching television or using devices right before going to bed - because the bright light makes you more awake - are also advised against.
Additionally, avoid napping during the day, driving when you feel sleepy, and sleeping in after a bad night’s sleep.
A pharmacist may be able to help you with insomnia in the form of sleeping aids. But these may have side effects such as drowsiness.
You shouldn’t drive the day after taking them.
See a GP if your sleeping habit changes haven’t worked, you’ve had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard for you to cope.
You may not have the symptoms of insomnia but may struggle to get to sleep certain night, as a result of stress or the hot weather.

https://www.express.co.uk/life-style/health/971069/insomnia-symptoms-treatment-how-to-sleep