Ever found yourself having difficulty falling asleep, waking up frequently throughout the night, or unable to experience deep, restful sleep? You might be suffering from insomnia, which could have a negative impact on your physical and mental health.

“Getting adequate, quality sleep is important to your body and mind,” said Dr Michelle Chong, a clinical psychologist from a medical centre in Sunway City, Selangor. “Inadequate sleep or rest could cause fatigue during the day, leading individuals to be easily triggered, experience moodiness, and/or have difficulty concentrating.”

Research has shown that approximately one in three Malaysians suffers from insomnia, which may manifest itself in different ways, including:

• difficulty falling and staying asleep;
• waking up early in the morning and being unable to go back to sleep;
• difficulty sleeping at least three nights a week for least three months, despite having sufficient opportunity or time to sleep;
• experiencing associated mental conditions such as depression, anxiety, or confusion;
• the absence of other sleep disorders such as narcolepsy, breathing issues, and/or physiological effects linked to drug or medication abuse.

According to Chong, insomnia can be a short-term issue or a chronic problem. While it can occur among children and teenagers, it occurs most often in adults. Women are more likely to suffer from sleep disorders, which could be linked to hormonal changes, pregnancy, menopause, or other factors.

There are several forms of insomnia, as follows:

• Short-term/acute insomnia: This is often caused by stress, illness, or environmental factors. Usually, this continues for about three months and may progress to the stage of chronic insomnia.
• Chronic insomnia: A longer-term problem, this means insomnia has been occurring at least three times a week for over three months. It can be caused by other health problems, psychological issues, or lifestyle factors.
• Onset insomnia: Difficulty falling asleep at night, with more than 30 minutes required to fall asleep.
• Maintenance insomnia: Waking up in the middle of the night and having difficulty going back to sleep.
• Comorbid insomnia: Sleep disruptions that occur alongside other conditions or psychiatric factors such as depression, anxiety, or chronic pain.

There are different factors that may contribute to sleep disorders. These include:

• stress, which releases hormones such as adrenaline and cortisol that increase alertness;
• excessive caffeine or alcohol consumption;
• irregular sleeping hours;
• excessive usage of electronic devices as blue light blocks the
• production of melatonin, a hormone that regulates sleep.

Insomnia can be treated through non-pharmacological methods such as cognitive behavioural therapy, which is designed to alter thoughts and behaviours that contribute to sleep disruption. This approach has proven effective in improving the quality and duration of sleep.

“Those with insomnia can get medical advice from a doctor, who may refer them to a specialist such as a psychologist or psychiatrist,” Chong asaid. “Good sleep hygiene, regular exercise to release endorphins and improve mental health, and pursuing activities or hobbies that can reduce stress can also be beneficial.”

Finally, Chong shared some tips for good sleep hygiene:

• stick to a regular sleep and wake-up schedule;
• carry out relaxing activities to calm the mind before bed, such as reading, taking a warm bath, or meditating;
• ensure the bedroom is conducive to sleep – it should be dark and quiet, with a comfortable temperature;
• avoid using electronic devices before bed;
• avoid heavy meals, caffeine, and alcohol near bedtime;
• exercise regularly but avoid strenuous exercise too close to bedtime;
• practise stress-reduction techniques such as meditation and yoga;
  reduce naps during the daytime – if necessary, make sure naps are
• between 20 and 30 minutes long, and avoid sleeping too late in the afternoon.