Debunking myths: how to find out the causes of insomnia and solve sleep problems
For example, if you experience insomnia from time to time, it could be due to stress, an irregular sleep schedule, or unhealthy bedtime habits.
But if you experience insomnia more frequently over several months, it could be an underlying medical condition, a mental health issue, or a side effect of a medication.
Here's what you need to know to understand cause of your sleep problems.
bad sleep habits
Sleep disorders are one of main causes of sleep problems.
For example, irregular sleep caused by irregular shift work is associated with higher rates of insomnia. Although it can be more difficult for night shift workers, people should go to bed and wake up at same time every day, even on weekends.
It helps your body set a sleep pattern by adjusting your internal clock so that your body feels sleepy or awake at specific times by regulating its circadian rhythm. Having a predictable schedule helps your body prepare for sleep at right time.
In addition, any irritant before bed, such as work or stressful activities such as paying bills, can interfere with sleep. Using screens at night can also affect sleep, as blue light from tablet and smartphone screens suppresses production of melatonin, a sleep-inducing hormone.
It's better to develop habit of relaxing before bed instead. Taking a warm bath or a cup of chamomile tea can help slow down brain and body.
unhealthy diet or substance
There are also foods and substances that can interfere with sleep:
stress
Acute insomnia usually lasts only a few days or weeks. Associated with excessive stress.
Insomnia can be caused by over-arousal or brain shutdown problems. Stress is an agitated state in which hormones and thoughts go wild, so it can interfere with the calm state of mind needed for sleep.
A big project at work, financial difficulties, or nasty arguments are all examples of stressful life events. May keep you awake at night. For example, a 2018 scientific review found that stressful work is associated with a higher likelihood of insomnia.
Another 2017 study of nearly 25,000 employees found that those with higher levels of stress and less control were more likely to experience insomnia.
depression or anxiety
From 50% to 80% of people who see a psychiatrist report sleep problems, compared to 10% to 18% of general population.
Although not everyone who sees a psychiatrist has a mental illness, 40% of people with chronic insomnia — sleep disorders that occur at least three times a week for three months — may have mental health problems such as depression .
For example, depression can lead to insomnia, and both conditions can exacerbate other symptom, leading to a vicious cycle. Anxiety can also cause insomnia. In fact, sleep problems are one of most common symptoms of anxiety.
A 2016 study of college students found that those who worry were more likely to suffer from insomnia and poor sleep quality. The study found that more than half of people with anxiety reported excessive daytime sleepiness compared to 30 percent of those who were not.
pregnancy
Insomnia is common during pregnancy. In fact, insomnia affects up to 78 percent of pregnant women and is most common. in second trimester.
Many factors can contribute to difficulty falling asleep and staying asleep during pregnancy, including:
Although insomnia during pregnancy is common, it usually resolves only after childbirth. Practicing good sleep hygiene and increasing body comfort with extra pillows or lying in different positions can help pregnant women sleep better.
In general, women are 40% more likely to suffer from insomnia than men. They are especially at risk during hormonal changes such as pregnancy, menopause, or menstruation, which can also affect sleep.
health status
There are many diseases that can cause insomnia, especially sleep disorders. Sleep apnea is a condition in which a person suddenly stops breathing during sleep. According to a 2019 scientific review, 38% of people with sleep apnea have insomnia.
A 2019 study found that treating both diseases at same time is first CBT and then introduction of CBT. CPAP machines relieve shortness of breath and can reduce symptoms of insomnia.
In addition, restless legs syndrome, which causes leg twitches and is often exacerbated at night by leg movements, is a common sleep disorder.
It is estimated that between 48% and 60% of people suffer from insomnia with restlessness. Cognitive behavioral therapy can also help with insomnia caused by restless leg syndrome.
Other physical conditions that can lead to insomnia include:
Many common side effects of medications can also cause insomnia. Medications that can cause sleep disturbances include:
bottom line
Although it's normal to have trouble sleeping from time to time, if your inability to sleep is affecting your ability to live, work, or have relationships, you should see a doctor and get tested. Seeing a doctor can help you figure out exactly what is causing your insomnia and how best to help you sleep better.
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