Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.

Check if you have insomnia

You have insomnia if you regularly:

find it hard to go to sleep

wake up several times during the night

lie awake at night

wake up early and cannot go back to sleep

still feel tired after waking up

find it hard to nap during the day even though you’re tired

feel tired and irritable during the day

find it difficult to concentrate during the day because you’re tired


How much sleep you need?

Everyone needs different amounts of sleep.

On average, we need:

adults: 7 to 9 hours

children: 9 to 13 hours

toddlers and babies: 12 to 17 hours

You probably do not get enough sleep if you’re constantly tired during the day.


What causes insomnia

The most common causes are:

stress, anxiety or depression


a room that’s too hot or cold

uncomfortable beds

alcohol, caffeine or nicotine

recreational drugs like cocaine or ecstasy

jet lag

shift work

Illnesses and other things that can cause insomnia

How you can treat insomnia yourself

Insomnia usually gets better by changing your sleeping habits.

Do go to bed and wake up at the same time every day – only go to bed when you feel tired

relax at least 1 hour before bed – for example, take a bath or read a book

use something like a Perfect Sleep Pad to fall asleep faster using temperature to cool down your core, to simulate the circadian rhythm .

make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs

exercise regularly during the day

make sure your mattress, pillows and covers are comfortable


do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed

do not eat a big meal late at night

do not exercise at least 4 hours before bed

do not watch television or use devices right before going to bed – the bright light makes you more awake

do not nap during the day

do not drive when you feel sleepy

do not sleep in after a bad night’s sleep – stick to your regular sleeping hours instead


Temperature can play a big part in the preparation for sleep.

By cooling the core body, you can simulate the circadian rhythm, usually the core body starts to cool as you approach the night. But for people that are hot sleepers it is exceedingly difficult to reach that final drop off point. Many new types of Mattresses trap body heat and usually reflect it back at the person sleeping by about 3 or 4 in the morning waking people up and if they are hot have a hard time falling back asleep.

Using the Perfect Seep Pad allows them to get to there ideal temperature to fall asleep faster and stay in deep sleep fazes much longer because they are not being affected by temperature anymore.