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Insomnia Overview
Insomnia in New Zealand and Beyond
In New Zealand, the prevalence of insomnia is high, with around one in four adults reporting trouble falling or staying asleep, according to the latest data from the New Zealand Health Survey. This equates to about 25% of the adult population or over 1 million people.
Insomnia is more common in women than men, with nearly 30% of women reporting symptoms compared to around 20% of men. It is also more prevalent in older adults, with about one-third of those aged 65 and over experiencing insomnia symptoms.
The impact of insomnia on mental health can be severe, with individuals experiencing sleep disturbances often reporting symptoms of anxiety and depression. Insomnia is also associated with various physical health problems, including an increased risk of obesity, diabetes, and cardiovascular disease.
Globally, insomnia is a widespread issue that affects millions of people. According to the World Health Organization, insomnia is one of the most common sleep disorders and affects up to 30% of the population in some countries.
The impact of insomnia on a global scale is significant, with lost productivity and increased healthcare costs associated with the condition. Insomnia is also associated with an increased risk of accidents and injuries, particularly for individuals who work in safety-critical roles, such as pilots, drivers, and medical professionals.
Insomnia Disorders
Insomnia is a sleep disorder that is characterized by difficulty falling asleep or staying asleep or waking up too early and not being able to fall back asleep. It is a common condition that can affect people of all ages, but it is more common in women and older adults.
There are two types of insomnia: primary insomnia and secondary insomnia. Primary insomnia is not caused by any underlying medical condition or substance use and is usually a result of lifestyle factors, such as stress, anxiety, or poor sleep habits. Secondary insomnia is caused by an underlying medical condition or substance use, such as chronic pain, depression, or medication use.
Insomnia can be acute or chronic. Acute insomnia is short-term and usually lasts a few days or weeks, often triggered by a stressful event or change in the sleep environment. Chronic insomnia, on the other hand, is long-term and can last for months or even years. Chronic insomnia can have a significant impact on a person’s overall health and well-being, as it can affect their mood, energy levels, and cognitive function.
Acute Insomnia
Acute or adjustment insomnia refers to short-term sleeping difficulties that typically occur when you experience a stressful event and usually last no more than a few weeks.
It’s the most common type of insomnia. Along with stress, acute insomnia can also be caused by:
- Sleep disruption is caused by environmental factors, such as noise or light.
- Sleeping in an unfamiliar environment or bed.
- Physical discomforts such as pain or illness.
- Some medications.
- Jet lag.
Chronic insomnia
Chronic insomnia refers to insomnia that affects your sleep for three or more days each week for at least one month.
Chronic insomnia can be primary or secondary. The primary meaning is that it doesn’t have an apparent cause or underlying medical condition.
Secondary insomnia is more common, occurring alongside another condition. Common causes of chronic insomnia include:
- Chronic medical conditions like Parkinson’s, hyperthyroidism, diabetes and central sleep apnea.
- Mental health conditions, such as anxiety, depression, and attention deficit hyperactivity disorder.
- medications, including antidepressants, chemotherapy drugs, beta-blockers
- caffeine or stimulants, such as nicotine, alcohol and other drugs
- lifestyle factors, including rotating shift work, frequent travel and jet lag and napping
Insomnia Symptoms
Insomnia symptoms can have a significant impact on a person’s quality of life. These symptoms can include difficulty concentrating, daytime sleepiness, irritability, mood changes, and reduced performance in work or school activities. In more severe cases, insomnia can lead to physical symptoms such as headaches, digestive issues, and chronic pain.
Not everyone with insomnia will experience all of these symptoms, and the severity of symptoms can vary from person to person.
Insomnia is a sleep disorder that can have a range of symptoms, including:
The most common symptom of insomnia is difficulty falling asleep, which can take anywhere from a few minutes to several hours.
Some people with insomnia may have trouble staying asleep, waking up frequently throughout the night.
Another common symptom is waking up too early in the morning and being unable to fall back asleep.
People with insomnia may also feel like they haven’t had a good night’s sleep and wake up feeling tired or unrefreshed.
Insomnia can cause daytime sleepiness and fatigue, which can affect a person’s ability to concentrate, make decisions, or perform daily tasks.
Chronic insomnia can also lead to increased errors or accidents, particularly in activities that require alertness, such as driving.
Insomnia and Other Conditions
Insomnia and Pregnancy
Insomnia and Anxiety
Insomnia and Depression
Insomnia is relatively common during pregnancy, especially during the first and third trimesters.
You might have trouble sleeping for a range of different reasons, including:
- Bodily changes – nausea, fluctuating hormones, and an increased need to urinate
- Stress and anxiety – due to changes in responsibilities you’ll face as a new parent
- Pain – cramps and back discomfort
Insomnia commonly happens with anxiety and vice versa. It can be difficult to fall asleep when you can’t quieten persistent feelings of worry. Chronic insomnia may leave you anxious about all the sleep you’re not getting, making it more difficult to manage unwanted emotions during the day.
Whether you’re dealing with an anxiety disorder or a short-term anxiety-related stressor, like a family conflict, upcoming house move or wedding, support from a mental health professional can help you begin to address your symptoms.
Sleeping issues, including insomnia, are among the main symptoms of depression. Evidence shows that poor sleep, especially during times of stress, can significantly increase the risk of depression.
No matter which condition comes first, the same treatments often help both depression and insomnia.
The good news is that pregnancy-related insomnia doesn’t affect your baby’s development and usually passes.
Lifestyle changes that could help with insomnia in pregnancy include:
- Taking a warm bath before bed
- Eating a balanced diet
- Regular physical activity
- Staying hydrated
- Maintaining a sleep schedule
- Practicing relaxation techniques during the day
If your insomnia is anxiety-related, cognitive behavioral therapy (CBT) may be an effective way to manage both conditions.
There are also steps you can take to manage milder anxiety on your own by:
- Getting some physical activity each day
- Adding foods that help reduce anxiety
- Introducing relaxation strategies to your self-care routine
- Making time for hobbies and enjoyable activities
The most common treatments are:
- Talk therapy, including CBT
- Antidepressants
- Natural or lifestyle changes, including improved sleep habits, regular exercise, and meditation
Insomnia and Other Conditions
Insomnia and Pregnancy
Insomnia is relatively common during pregnancy, especially during the first and third trimesters.
You might have trouble sleeping for a range of different reasons, including:
- Bodily changes – nausea, fluctuating hormones, and an increased need to urinate
- Stress and anxiety – due to changes in responsibilities you’ll face as a new parent
- Pain – cramps and back discomfort
The good news is that pregnancy-related insomnia doesn’t affect your baby’s development and usually passes.
Lifestyle changes that could help with insomnia in pregnancy include:
- Taking a warm bath before bed
- Eating a balanced diet
- Regular physical activity
- Staying hydrated
- Maintaining a sleep schedule
- Practicing relaxation techniques during the day
Insomnia and Anxiety
Insomnia commonly happens with anxiety and vice versa. It can be difficult to fall asleep when you can’t quieten persistent feelings of worry. Chronic insomnia may leave you anxious about all the sleep you’re not getting, making it more difficult to manage unwanted emotions during the day.
Whether you’re dealing with an anxiety disorder or a short-term anxiety-related stressor, like a family conflict, upcoming house move or wedding, support from a mental health professional can help you begin to address your symptoms.
If your insomnia is anxiety-related, cognitive behavioral therapy (CBT) may be an effective way to manage both conditions.
There are also steps you can take to manage milder anxiety on your own by:
- Getting some physical activity each day
- Adding foods that help reduce anxiety
- Introducing relaxation strategies to your self-care routine
- Making time for hobbies and enjoyable activities
Insomnia and Depression
Sleeping issues, including insomnia, are among the main symptoms of depression. Evidence shows that poor sleep, especially during times of stress, can significantly increase the risk of depression.
No matter which condition comes first, the same treatments often help both depression and insomnia.
The most common treatments are:
- Talk therapy, including CBT
- Antidepressants
- Natural or lifestyle changes, including improved sleep habits, regular exercise, and meditation
Insomnia Diagnosis
Diagnosing insomnia involves a comprehensive evaluation of a person’s sleep habits, medical history, and overall health. The diagnosis is typically made by a healthcare provider, such as a primary care physician, neurologist, or sleep specialist.
During the evaluation, the healthcare provider will ask questions about the person’s sleep habits, such as how long it takes them to fall asleep, how many times they wake up during the night, and how long they sleep. They will also ask about any other symptoms, such as daytime fatigue, mood changes, or difficulty concentrating. In addition, they will review the person’s medical history, including any underlying medical conditions or medications that may be contributing to their sleep problems.
In some cases, the healthcare provider may order additional tests to rule out other medical conditions that could be causing insomnia. This may include a sleep study, which involves spending the night in a sleep lab while a healthcare provider monitors various aspects of sleep, such as brainwaves, breathing, and heart rate.
Once a diagnosis of insomnia is made, the healthcare provider will work with the person to develop a treatment plan that addresses the underlying cause of the sleep disorder. This may involve lifestyle changes, such as improving sleep hygiene and reducing stress, as well as medication or cognitive-behavioural therapy. The goal of treatment is to help the person achieve restful, restorative sleep and improve their overall health and well-being.
What does a sleep study involve?
There are two ways you can participate in a sleep study:
- Overnight at a sleep centre
- In your own bed, at home
Both sleep study options involve having electrodes positioned on your body in various places, including your head. These electrodes record your brain waves to help categorize sleep states and detect body movements while you are asleep.
The sleep study results will provide your doctor with the necessary neuroelectrical and physiological information they can use to diagnose sleep disorders better.
You’ll likely obtain a clinical diagnosis of insomnia if you’ve experienced both of the following:
- Sleep difficulties occurring at least three nights a week for a minimum of 3 months
- Major distress or difficulties in daily life caused by sleep disturbances
Severn Clinics Supports Successful Holistic Care Of
Severn Clinics Supports Successful Holistic Care Of
FIBROMYALGIA
CHRONIC PAIN
DEPRESSION
ANXIETY
STRESS
OCD
PTSD
TRAUMA
INSOMNIA
ADD & ADHD
CHRONIC FATIGUE
MOOD DISORDERS
The Limbic System - A Deeper Understanding?
The limbic system is vital to your understanding of insomnia recovery. The limbic system is part of your brain that regulates mood, sleep cycles, stress, and hormone secretion. If you understand the limbic system, you will understand insomnia.
The limbic system encompasses multiple brain structures, including the hippocampus, amygdala, hypothalamus, cingulate gyrus and thalamus. These brain centres regulate sleep, but they also regulate many other areas of life that influence sleep, like stress and hormonal functions.
Insomnia can greatly affect the limbic system. And in turn the limbic system can greatly affect insomnia. This means that if you can find ways to promote healthy activity in your limbic system, it’s highly probable it will benefit your sleep and reduce insomnia.
The most important thing to know about your limbic system is that its nerve cells are highly sensitive to light. And they can absorb the light without any help from your visual pathway, using a pigment called melanopsin. This means that a certain bandwidth of light has great potential to be a fast and effective way of targeting insomnia.
Session Selection
Individual Session
A single session is perfect if you need a little mental relaxation during moments of heighten stress. Ideal to help combat the effects of, or prepare for a busy week.
Course Of Sessions
We recommend a course of sessions if you are looking at supporting a specific outcome. A course typically lasts five or ten weeks, where one or two light sessions per week can be scheduled.
This course protocol is then repeated every 2 to 3 months. Maintenance or relaxation sessions can be completed weekly or fortnightly during this more focused period; this is especially recommended if work or life stresses are significant.
Session Selection
Individual Session
A single session is perfect if you need a little mental relaxation during moments of heighten stress. Ideal to help combat the effects of, or prepare for a busy week.
Course Of Sessions
We recommend a course of sessions if you are looking at supporting a specific outcome. A course typically lasts five or ten weeks, where one or two light sessions per week can be scheduled.
This course protocol is then repeated every 2 to 3 months. Maintenance or relaxation sessions can be completed weekly or fortnightly during this more focused period; this is especially recommended if work or life stresses are significant.
Example DeepWave Sessions
Conscious Living SMR
Length: 30 minutes
Delta Deep Dive
Length: 30 minutes
No More Insomnia
Length: 30 Minutes
Purpose: Emotional balance, focus & attention, elevated mood, improved sleep
Purpose: Deep relaxation, rejuvenation (Cerebral blood flow and HGH release)
Purpose: Improved sleep, Calmness and Stress relief
Feeling: Chilled,Peaceful, Calming, Colourful
Feeling: Profoundly relaxing
Feeling: Chilled, Sleepy, Peaceful, Calming
Frequencies: 100% SMR (12-15Hz) with 85% at 14.4Hz
Frequencies: 80Hz, 7.83Hz, 2.5Hz, 1Hz
Frequencies: Theta and low Beta/SMR frequencies
This session uses solely frequencies in the SMR range. SMR stands for Sensory Motor Rhythm and is considered a fundamental balance frequency. Practice within this frequency range leads to a heightened ability to respond appropriately in changing situations. Almost like heart rate variability (HRV) for the brain.
The result is improved concentration, focus, brain clarity, elevated mood, improved sleep patterns, and reduced stress. If there was such a thing as a magic bullet frequency, SMR would be in the running.
Delta Deep Dive is a profoundly relaxing session. The 30 minute session focuses the majority of its time within the delta brainwave states which is where recovery, rejuvenation and detoxing of the brain take place. Often when sleep is an issue like with insomnia, this is the level of brain activity that is most lacking.
Most people find it hard to stay alert while in this range of brainwaves but whether you relax deeply or fall asleep it does not matter, the benefit of getting more of this level of brain activity will show up in other ways like improved sleep and better recovery of both body and mind.
No More Insomnia is perfect for improving sleep, aiding calmness and supporting stress relief, it does this by increasing your SMR (Sensory Motor Rhythm) frequencies. SMR is your brains idling state where you are ready for either action or relaxation.
SMR frequencies have been shown to have some significant beneficial effects on calmness and quality of rest.
These frequencies are also responsible for movement, both while awake and non movement while asleep.
This session is best used during the day rather than at night, which makes it perfect to add into your weekly sleep support routine
Example DeepWave Sessions
Conscious Living SMR
Length: 30 Minutes
Purpose: Emotional balance, focus & attention, elevated mood, improved sleep
Feeling: Chilled, Peaceful, Calming, Colourful
Frequencies: 100% SMR (12-15Hz) with 85% at 14.4Hz
This session uses solely frequencies in the SMR range. SMR stands for Sensory Motor Rhythm and is considered a fundamental balance frequency. Practice within this frequency range leads to a heightened ability to respond appropriately in changing situations. Almost like heart rate variability (HRV) for the brain.
The result is improved concentration, focus, brain clarity, elevated mood, improved sleep patterns, and reduced stress. If there was such a thing as a magic bullet frequency, SMR would be in the running.
Delta Deep Dive
Length: 30 Minutes
Purpose: Deep relaxation, rejuvenation (Cerebral blood flow and HGH release)
Feeling: Profoundly relaxing
Frequencies: 80Hz, 7.83Hz, 2.5Hz, 1Hz
Delta Deep Dive is a profoundly relaxing session. The 30 minute session focuses the majority of its time within the delta brainwave states which is where recovery, rejuvenation and detoxing of the brain take place. Often when sleep is an issue like with insomnia, this is the level of brain activity that is most lacking.
Most people find it hard to stay alert while in this range of brainwaves but whether you relax deeply or fall asleep it does not matter, the benefit of getting more of this level of brain activity will show up in other ways like improved sleep and better recovery of both body and mind.
No More Insomnia
Length: 30 Minutes
Purpose: Improved sleep, Calmness and Stress relief
Feeling: Chilled, Sleepy, Peaceful, Calming
Frequencies: Theta and low Beta/SMR frequencies
No More Insomnia is perfect for improving sleep, aiding calmness and supporting stress relief, it does this by increasing your SMR (Sensory Motor Rhythm) frequencies. SMR is your brains idling state where you are ready for either action or relaxation.
SMR frequencies have been shown to have some significant beneficial effects on calmness and quality of rest.
These frequencies are also responsible for movement, both while awake and non movement while asleep.
This session is best used during the day rather than at night, which makes it perfect to add into your weekly sleep support routine
Online Consultation
Book an online consultation and get personalized advice from the comfort of your home. Our licensed practitioners are here to assess your concerns, provide expert diagnosis, and offer treatment recommendations—all through a secure virtual session.
Call or Text
027 508 8083
tobias@severnclinics.co.nz
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