According to a recent article by Dr Neil Stanley, as many as 30 million people may be suffering in relative silence with semi-somnia.Through a Doctors medical training, little more than 5 minutes is devoted to sleep problems, so it is little wonder that many people suffer with it until it has a truly detrimental effect on their lives. So being given the tools to recognise it in ourselves is half the battle.

Semi-somnia is described, by sleep experts as ‘disturbed or fitful sleep’ due to the stresses of everyday life. Sure symptoms include: having to prise yourself out of your bed each morning, wondering where on earth the night went to, wanting to sleep during the day but then still not dropping off to sleep easily once night time comes around. As many as 75% of us admit to waking up just as tired as when we went to bed, but then not addressing the issue and dismissing this persistent tiredness as a normal part of todays demanding lifestyle.

One theory for the massive increase in semi-somnia is our 24 hour society and our miscomprehension as to how vital a quality nights sleep is to both our emotional and physical health. The familiar adage: “There just aren’t enough hours in the day” rings true in that people are sacrificing sufficient sleep in order to fit more things in, with detrimental effects.

Over the short term, poor quality sleep leads to irritability, an increased susceptibility to disease and sometimes depression. But for long term sufferers the health consequences are potentially disastrous: they are at a significantly greater risk of stroke, type 2 diabetes and heart disease.

How to shake off the shackles of Semi-somnia

Just as we would tell a child that it is time to wind down before bed, it would be wise to follow theat advice. Our bodies would benefit from a signal that tells both mind and body that it is time to begin winding down in preparation for sleep. With the average person getting 9 hours over a century ago this has decreased to around seven hours, with almost a third of people today achieving less than six!

The most alarming statistic of all is that one in five road accidents is caused by tiredness, which is greater than the number caused by drink driving. But not everyone needs eight hours of sleep each night, you are achieving the right balance when you wake up refreshed and remain alert throughout the day. An easy  way to determine this is to ask yourself at, say, 11am and 2pm how alert and energised do you feel, on a  score of one to ten? Scoring below a six probably means you need more sleep, and by 2pm you’re more than ready for a nap and are craving sugary snacks and caffeine to keep going.

Below are a few tips to enable you to obtain this elusive quality sleep on a regular basis:

• Establish a routine each night in preparation for going to bed, this way your body learns to recognise the signals to begin winding down.
• Remove anything deemed a distraction to sleep from your bedroom, such as mobiles and televisions. These will just encourage you to stay awake for longer.
• Learn to relax, the key is finding the technique that works for you. Yoga, a warm caffeine free drink or even a warm but not hot bath.
• Keep your bedroom well ventilated and dimly lit, using thick curtains or blinds to keep out light.
• Think about a bigger bed or another room if your partner is responsible for your semi-somnia.
• Mentally dump any issues or unresolved problems that may keep you awake- jot them down for tomorrows ‘To Do’ list.
•  And if your mind is still racing don’t lie there waiting for sleep to find you. Get up read a few pages of a boring book, make a drink, or do a chore for half an hour and once you begin to feel drowsy return to bed and try again.