Trouble sleeping? It could have a longer-term effect than you might realise

Around one in three of us in the UK are affected by sleep problems, while one in five don’t get enough sleep. Chronic insomnia (when you have trouble sleeping for three or more days a week, for three or more months) affects more of us than we might realise. But, according to new research published in Neurology, the medical journal of the American Academy of Neurology (ANN), chronic insomnia could affect more than our short-term health and wellbeing.

New research reveals that those with chronic insomnia were 40% more likely to develop dimension or mild cognitive issues than people without insomnia. Research suggests that they may experience a faster decline in memory and thinking skills as they age, as well as brain changes that can be seen on imaging scans, compared to those who do not have chronic insomnia. While the study does not prove that insomnia causes brain ageing, it showed an association equivalent to 3.5 additional years of ageing in those with chronic insomnia. 

Study author, Diego Z Carvalho, MD, and a member of the American Academy of Neurology, said, “Insomnia doesn’t just affect how you feel the next day – it may also impact your brain health over time. We saw a faster decline in thinking skills and changes in the brain that suggest chronic insomnia could be an early warning sign or even a contributor to future cognitive problems.”

2,750 cognitively healthy older adults with an average age of 70 took part in the study, with participants tracked for an average of 5.6 years. 16% had chronic insomnia. During the study, 14% of participants with chronic insomnia went on to develop a mild cognitive impairment or dementia, compared with 10% of participants who did not have insomnia. 

Researchers revealed that, after accounting for age, high blood pressure, sleep apnea, and use of sleep medication, those with insomnia were 40% more likely to develop a mild cognitive impairment or dementia compared to those without insomnia. They also showed a faster decline on tests to measure different thinking skills. Researchers did note that one limitation of the study was that the insomnia diagnoses came from medical records, which could mean that undiagnosed cases were not taken into account, nor were the severity of symptoms. 

How can insomnia affect us (physically and mentally)? 

Insomnia can have a significant impact on your physical, mental, and emotional health. Physically, insomnia can cause fatigue as well as weaken your immune system, increasing your risk of developing heart problems, diabetes, and high blood pressure. 

Mentally and emotionally, insomnia can cause cognitive difficulties (trouble focusing, with memory, decision making or problem solving), with mood and emotional regulation (increased mood swings, more difficulty controlling your emotions), increased sensitivity to developing other mental health conditions (triggering or worsening anxiety and depression), as well as reducing overall quality of life. 

Good quality sleep is vital in helping our bodies rest and repair themselves. Getting enough sleep can help you reduce your feelings of stress, improve your mood, and support your overall health and wellbeing. 

Common causes for insomnia include stress, anxiety, depression, sleep environment (too hot or cold, noise, light, comfort), work (shift work, stress or anxiety), as well as caffeine and alcohol. 

How do I overcome insomnia?

Counselling Directory member, integrative psychotherapist and collaborative hypnotherapist, Tom Bailey, MA; Dip CP; Dip Hyp CS, explains more about how you can overcome insomnia and sleep better. 

“From my psychotherapy practice, I know that a large proportion of clients have difficulty in getting to sleep, or in staying asleep. The obvious things: caffeine, alcohol, late meals, an uncomfortable bed, noise, too much light in the bedroom and physical pain. All can contribute to sleeplessness. Smartphone/internet use can also lead to sleeplessness.

“Avoid using your phone for at least an hour before you go to bed (two hours, if possible). If you do find yourself awake at four a.m., try simply to be. Lie still and breathe. If this only lasts for three minutes, before you start stressing, don’t give up. Keep practising. Like anything worthwhile, mindfulness takes time. If you can’t sleep, at least try to rest. Focus upon one, simple, soothing thing.”

Setting (and keeping) a regular sleep schedule for both falling asleep and getting up can help you to regulate your body’s natural sleep-wake cycle. Optimising where you sleep and limiting naps can also be a big help. Ensuring your bedroom is dark, quiet, and cool can help to promote more restful sleep, while switching off from screens at least an hour earlier can help avoid disruptions to your natural sleep-wake cycle.

Can counselling really help with insomnia?

One lesser-known way of dealing with insomnia is CBT-I. Cognitive behavioural therapy for insomnia is NICE-recommended, offering a short, structured, evidence-based approach to deal with insomnia. A therapist trained in CBT-I can help to identify thoughts, feelings, and behaviours that might knowingly or unknowingly be contributing to your insomnia.

While links between chronic insomnia and brain health may sound daunting, it’s important to remember that help and support are out there. If sleepless nights have been getting the better of you, it could be time to speak with someone. Small changes to how we try to deal with sleep problems can make a big difference. A little support today could mean a clearer, calmer mind – and sweeter dreams – tomorrow.