There are simple steps you can take to overcome the ‘common’ problem
The condition can be concerning
A doctor says millions of people affected by insomnia in the UK could ease their symptoms with lifestyle changes – including avoiding some foods. Dr Clair Grainger, GP, said there are some lesser-known causes of insomnia, and practical ways to tackle the sleep disorder.
While many people associate insomnia with stress or poor sleep habits, some triggers could be disrupting sleep without people realising. Dr Grainger, GP at Superdrug Online Doctor, said: “Tyramine is an amino acid that can trigger the release of norepinephrine, a brain stimulant that delays sleep. Although the tyramine metabolism time is relatively short at around 30-60 minutes, if you are struggling to sleep it may be best to avoid high tyramine foods before bed.”
High Tyramine foods include:
- Aged cheeses (Cheddar, blue, Parmesan, brie, etc.)
- Cured, Smoked, or Processed Meats (Salami, pepperoni, etc.)
- Fermented Vegetables/Foods (Sauerkraut, kimchi, etc.)
- Protein Extracts & Fermented Sauces (Soy sauce, teriyaki sauce, fish sauce, etc.)
- Fruits and Veggies (Overripe bananas, avocado, citrus fruits, etc.)
Dr Grainger said sudden hormonal changes can also make sleep difficult, as well as a condition called ‘exploding head syndrome’. Sje said: “This condition involves sudden, loud imagined noises (like bangs or explosions) or sometimes flashes of bright lights, occurring as someone is falling asleep or even as they are waking up.
“Despite the alarming name, the condition is considered harmless; however, the condition can lead to insomnia through fear of the episode happening again, heightened alertness at bedtime and repeated sleep interruptions”
Dr Grainger said the most effective way to treat insomnia is to identify and address the underlying cause. Some treatments include:
Improve your sleep environment and routine: Small adjustments can make a meaningful difference to sleep quality, such as:
- Keep your bedroom cool, dark and quiet
- Avoid caffeine in the 3–7 hours before bed
- Limit screen time in the hour before sleeping
- Stick to a consistent sleep schedule, even on weekends
- Introduce a wind-down routine, such as reading or a warm bath
Cognitive behavioural therapy for insomnia (CBT-I): CBT-I is usually the first treatment recommended for insomnia because it focuses on identifying and changing the underlying thoughts and behaviours affecting your sleep. It can be performed either face-to-face or using NICE-approved apps and digital tools. But CBT-I is not a quick fix; it is a long-term treatment and can take 6 to 8 weeks to work.
Over-the-counter sleep aids : A pharmacist can help you choose the right over-the-counter medication for you such as Nytol. Or you may prefer to try herbal remedies, such as Kalms.
Prescription medications : These require a doctor’s approval and include medications such as Quviviq and melatonin. These can help regulate the sleep-wake cycle, aiding you in falling asleep faster and staying asleep longer.
If insomnia persists for more than a few weeks or begins to impact your mood, concentration or overall health, it’s important to speak to a healthcare professional.
