Insomnia in a nutshell is a result of poor sleep. This can manifest in numerous ways from not being able to get to sleep to waking during the night for long periods, or waking up in the morning and not feeling refreshed to even waking up too early. This can make you tired during the daytime which for chronic illness patients can trigger a long list of symptoms.

My own experience

I go around on a cycle with insomnia and it can rear its head frequently for a prolonged amount of time, and then disappear again for various times frames. When I am in a cycle it can be one of the most frustrating things as all I want to do is sleep, but I cant. Which is such a contradiction for someone with chronic fatigue syndrome who is ready to flop at any moment!

My top tips for insomnia: (As always check with your doctor before trying any new tips or ideas)

• If possible work out what is keeping you from sleeping – This can be difficult if there is no definitive answer, but sometimes insomnia can be a result of pain, flare-up, stress or external noise. If you know what is bothering you try to put it right; introduce relaxation if you are stressed (see below), use ear plugs and/or eye masks if light or noise are an issue.

• Establish good sleep hygiene – I have spoken about sleep hygiene in previous blog posts regarding fatigue, but to recap good sleep hygiene includes: reducing caffeine several hours before bedtime, getting up the same time everyday to get your body into a routine even if you haven’t slept well, making your bedroom a relaxing environment by using dark curtains and assessing the temperature in your room, avoiding a heavy meal before bedtime, considering where your clock is in the room to stop clock watching.

• Prepare yourself for bedtime – By getting yourself into a routine before bedtime you will start to teach your body it is time to wind down and sleep. You can do this by taking a bath, playing peaceful music, reading a book or winding down demanding activities.

• Learn relaxation techniques – Introducing relaxation periods into your day will help your body and mind to destress hopefully making it easier to sleep. Techniques such as deep breathing exercises and muscle relaxation can help if you are struggling to switch off and are feeling anxious.

Next week’s symptom: Allergies