There's a rule you should follow that may determine if you should see a professional about your sleep habits.
It's called the '333 rule' and in the 21st century, the age of technology and social media, sleep deprivation seems to be becoming more common than ever before.
On top of this, the cost of living crisis, stresses of work and procrastination can contribute to ruining your sleep hygiene.
According to experts at Medicann, almost 20 percent of adults in the UK experience poor sleep at some point in their lives, though they note that chronic sleep problems can quickly become the norm.
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A BMJ Open study from 2024 found that 29 percent of 163,748 UK adults reported insomnia symptoms, despite just six percent having been diagnosed for the condition.
Dr Sunny Nayee, from Medicann, has outlined the 'red flags' to look out for and how to recognise when poor sleep hygiene becomes insomnia.
What is the '333 rule'?
Dr Nayee explained three key questions which could outline your issues with sleep, as he noted that 'medical practitioners no longer regard it as lifestyle related but in the realm of insomnia' if you meet the criteria for the rule.
- Do you experience poor sleep for at least three nights in a week?
- Have you had poor sleep hygiene for at least three months?
- Has poor sleep had an impact on at least three aspects of your day? For example, brain fog, changes in mood, fatigue, and lack of concentration.
If all of the above applies, it is recommended that you see a medical expert as they may consider it a chronic insomnia disorder.
Dr Nayee says that insomnia is often mistaken for getting no sleep at all, or having nights where you're staring at the ceiling - however, it's all dependent on how much impact it has on the following day.
"If you find that poor sleep hygiene is having an instrumental impact on your mood, concentration and ability to function, then it may be considered a clinical condition," the health expert said.
'Red flags' signalling potential insomnia
According to clinicians at Medicann, there are a number of warning signs that could signal that you have insomnia, even without using the 33 rule. These include:
- Regularly needing more than 30 minutes to fall asleep
- Depending on caffeine for daily functioning
- Experiencing fatigue, despite having seven to eight hours in bed
- Drops in concentration, productivity, or hindered decision-making abilities
- Big mood swings, such as a spike in irritability, anxiety, or a persistently low mood
- Symptoms continuing for several months instead of days
Treatment for insomnia
Once insomnia is diagnosed, there are a number of treatments that can be used to help it, which can include cognitive behavioural therapy (CBT).
Sometimes major lifestyle changes can help, such as putting strict sleep windows into your daily routine, while reducing stimulants, such as alcohol and caffeine, can also enhance the quality of your sleep.
Turning screens off before bed and ensuring you're in ideal conditions before sleeping can help to improve your sleep hygiene.
Medication, such as melatonin and short-term sedatives, can be used in certain situations, though it is recommended that you speak to a GP before taking any.
A new method growing in popularity is medical cannabis, for patients whose insomnia is caused by anxiety, trauma, or chronic pains. Specialist doctors can prescribe the Class B drug under strict supervision if necessary.
Topics: Sleep, Mental Health, Health, Lifestyle
Joshua Nair