Causes of Insomnia: Figuring out why you can't sleep
Let's put on our detective hat and try to find the reasons for our insomnia. Sleep detectives like ourselves take note of factors such as stress, anxiety and depression, which are responsible for about half of all insomnia cases. In addition, they note the daytime habits, the sleep routine and the actual physical health of the person to understand their impact on the quality of their sleep.
Psychological issues that can cause insomnia:
Depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.
People who suffer from these mental stresses have a hard time sleeping, not only because of their inner turmoil, but because the body is physically preventing sleep because of these issues. Unfortunately, the lack of sleep tends to make these problems worse, and thus a magic cycle is born, where we are constantly tired, cranky, anxious and depressed, and can't sleep to boot.
Medications that can cause insomnia:
antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications. Make sure to always check with your doctor, and research the medication you're taking to make sure that one of the side effects is not insomnia.
Medical problems that can cause insomnia: asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer, chronic pain.
Sleep disorders that can cause insomnia:
Sleep apnea (trouble breathing during the night that results in the person not breathing, then waking up many times in the night without knowing why), narcolepsy, restless legs syndrome.
How to Cure Your Insomnia:
Some of the things we do to cope with our lack of sleep may actually do us harm, such as drinking a lot of coffee during the day to wake up or alcohol (red wine for example) at night to fall asleep. Often, changing the habits that are reinforcing sleeplessness is enough to overcome insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better.
That is the easy solution half the time. If a change of habits and relaxation really don't do the trick, there are remedies on the market that can help.
Adopting new habits to help you sleep
- Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
- Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you're tired. This will help you get back in a regular sleep rhythm.
- Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
- Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.
Preparing your brain for sleep
Your brain produces the hormone melatonin to help regulate your sleep-wake cycle. As melatonin is controlled by light exposure, not enough natural light during the day can make your brain feel sleepy, while too much artificial light at night can suppress production of melatonin and make it harder to sleep.
To boost melatonin production, use low-wattage bulbs, cover windows and electrical displays in your bedroom, avoid bright light and turn off television, smartphone, and computer screens at least one hour before bed.
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