Insomnia Explained – Causes & Cognitive Traps

Published by The Primary Health Awareness Trust
Sleep Health Blog Series | Holistic Guidance for Over-70s

😴 What Is Insomnia Really?

Insomnia is more than just a sleepless night. It’s a repeated difficulty falling asleep, staying asleep, or waking up too early and not feeling rested. It can leave you feeling:

• 😓 Mentally foggy and emotionally drained
• 🧍‍♂️ Unmotivated or irritable during the day
• 🕰️ Anxious as bedtime approaches

It’s incredibly common — especially among older adults — but often misunderstood.

🧩 3 Main Types of Insomnia

1. Sleep-Onset Insomnia: Difficulty falling asleep
2. Sleep-Maintenance Insomnia: Waking during the night and struggling to return to sleep
3. Terminal Insomnia: Waking too early (3–5am) and staying awake

Some people experience a mix of all three at different stages of life or illness.

⚠️ Common Causes in Later Life

Older adults often face unique sleep challenges. Contributing factors include:

• Medical conditions: Chronic pain, arthritis, heart or lung issues
• Bladder issues: Frequent night-time urination
• Medication side effects: Especially from beta blockers, steroids, or antidepressants
• Loneliness or grief: The emotional effects of loss or isolation
• Daytime inactivity: Less movement = less natural sleep pressure

🧠 The Cognitive Trap: “Trying to Sleep”

Ironically, the harder we try to sleep, the more alert we become. This is known as the “paradox of effort.” The brain begins associating the bed with stress instead of rest. You might notice:

• Clock-watching (“It’s 2:30am, I’ll never feel good tomorrow!”)
• Racing thoughts about the past or future
• A loop of trying to force sleep, which increases alertness

Over time, these patterns condition the brain to fear bedtime. But the good news? Patterns can be gently unlearned.

🛠️ Cognitive Techniques for Gentle Sleep Recovery

Here are proven techniques that work especially well for older adults:

• Acceptance: Remind yourself that rest is still valuable, even if sleep is light
• Distraction tools: Audiobooks, body scanning, or breathing techniques to quiet the mind
• “Worry Journaling”: Offload concerns on paper before bed
• Reframing: Instead of “I must sleep now,” try “My job is to rest; sleep will come if it wants to.”

For more tools, visit our Cognitive Resilience Hub, where we explore mental fitness and emotional regulation for sleep.

🎁 Surprise Prompt: Letting Go Before Bed

📘 Up Next: Creating a Sleep-Friendly Evening Routine

In Blog 4, we’ll explore “Sleep Hygiene for Older Adults – A Night Ritual That Works”.
Discover how small lifestyle tweaks can trigger your natural sleep response — no medication required.

This content is for educational purposes only and does not replace personalised advice from a healthcare professional. If your insomnia persists or worsens, speak with your GP or pharmacist.