Insomnia: Causes & Tips To Avoid Insomnia

Insomnia is a sleep disorder that affects as many as 35% of adults. It is marked by problems getting to sleep, staying asleep through the night, and sleeping as long as you would like into the morning.

It can have serious effects, leading to excessive day time sleeping, high risk of auto accidents, and widespread health effects from sleep deprivation.

Common causes of insomnia include stress, an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression, physical illnesses and pain, medications, neurological problems, and specific sleep disorders. For many people, a combination of these factors can initiate and exacerbate insomnia.

Not all insomnia is the same; people can experience the condition in distinct ways

1. Short-term insomnia happens only over a brief period while chronic insomnia lasts for three months or more.  For some people, the primary problem is falling asleep (sleep onset) while others struggle with staying asleep (sleep maintenance).How a person is affected by insomnia can vary significantly based on its cause, severity, and how it is influenced by underlying health conditions.

There are numerous potential causes of insomnia, and in many cases, multiple factors can be involved. Poor sleep can also trigger or worsen other health conditions, creating a complex chain of cause-and-effects for insomnia.

On a holistic level, insomnia is believed to be caused by a state of hyperarousal2 that disrupts falling asleep or staying asleep. Hyperarousal can be both mental and physical, and it can be triggered by a range of circumstances and health issues.

Stress can provoke a profound reaction in the body that poses a challenge to quality sleep. This stress response can come from work, school, and social relationships. Exposure to traumatic situations can create chronic stress, including post-traumatic stress disorder PTSD. The body’s physical response to stress contributes to hyperarousal, and mental stress can have the same effect. The inability to sleep may itself become a source of stress, making it increasingly harder to break the cycle of stress and insomnia.

Unhealthy habits and routines related to lifestyle and food and drink can increase a person’s risk of insomnia.

Various lifestyle choices can bring about sleeping problems:Keeping the brain stimulated until late in the evening, such as by working late, playing video games, or using other electronic devices. Napping late in the afternoon can throw off your sleep timing and make it hard to fall asleep at night.

Sleeping in late to make up for lost sleep can confuse your body’s internal clock and make it difficult to establish a healthy sleep schedule. Using your bed for activities besides sleep can create mental associations between your bed and wakefulness.

Though often overlooked, choices about your diet can play a role in sleeping problems like insomnia. Caffeine is a stimulant that can stay in your system for hours, making it harder to get to sleep and potentially contributing to insomnia when used in the afternoon and evening.

Nicotine is another stimulant that can negatively affect sleep.

Alcohol, which is a sedative that can make you feel sleepy, can actually worsen your sleep by disturbing your sleep cycle and causing fragmented, non-restorative sleep. Eating heavy meals and spicy foods can be hard on your digestive process and have the potential to generate sleeping problems when consumed later in the evenings.

Mental health conditions like anxiety, depression, and bipolar disorder frequently give rise to serious sleeping problems. It is estimated that 40% of people with insomnia have a mental health disorder. These conditions can incite pervasive negative thoughts and mental hyperarousal that disturbs sleep. In addition, studies indicate that insomnia can exacerbate mood and anxiety disorders, making symptoms worse and even increasing the risk of suicide in people with depression.

Almost any condition that causes pain can disrupt sleep by making it harder to lie comfortably in bed. Dwelling on pain when sleepless in bed may amplify it, increasing stress and sleeping problems. If you do suffer from pain while lying in bed, it’s important to pick the best mattress for your needs, as beds with good pressure relief can ease troublesome pain points.

Health complications related to Type II diabetes can be part of an underlying cause of insomnia. Pain from peripheral neuropathy, more frequent need for hydration and urination, and rapid blood sugar changes can interrupt sleep. There is also a correlation between diabetes and other health conditions that are known to interfere with sleep including obstructive sleep apnea (OSA) and depression.

Talk to your doctor if you’re regularly having trouble sleeping.

Limit caffeine.

Avoid alcohol and nicotine.

Get regular exercise.

Eat light at night.

Stick to a consistent sleep schedule.

Keep it quiet.

Turn off your phone.