Individuals with this condition have problems that extend beyond a bad night’s sleep. From lack of focus to mood swings, these are a few symptoms that it’s adversely affecting their way of life.
To end this issue once and for all, discover the 8 primary causes of insomnia and how to fight them to ensure more restful nights of sleep!
8 primary causes of insomnia
The causes of this issue are varied, being shaped by a number of factors, most of which we encounter on a daily basis. Exposure to stimuli via screens, daily stress, and the absence of a routine sleep schedule are among the causes of insomnia, as evidenced below:
1. Psychological disorders
Insomnia can be attributed to psychological conditions, with anxiety and depression being major determinants.
Anxiety, with an ongoing state of concern and excessive worry, may lead to trouble relaxing sufficient to sleep. The rumination and mental overactivity that are present in this psychological disorder are responsible for the inability to rest.
Likewise, depression, characterized by long-term sadness and indifference to usual activities, can interfere with sleep. The lethargy and lack of motivation that are part of this disorder can cause insomnia, expressed in broken sleep. A serotonin receptor deficiency affects nighttime wakefulness, complementing the negative mood.
2. Insufficient sleep hygiene
Bad sleep hygiene is also one of the main causes of insomnia. Thus, it’s essential to develop good habits to ensure quality sleep , for example, creating a regular sleep schedule, having a good environment, and not taking stimulants at night.
Additionally, properly going through the sleep phases helps to avoid the issue. Abnormalities in the stages can interrupt the natural cycle rhythm, leading to sleeping difficulties and influencing the general quality of your rest.
3. Lifestyle
Interfering habits with normal sleep patterns, such as excessive caffeine, tobacco, and alcohol intake, are possible causes of insomnia. Furthermore, a mind that is restless because of stress makes it hard to relax sufficiently to sleep , whereas elevated levels of cortisol are factors for night awakenings.
Additionally, insufficient physical activity can also be linked with a bad night’s sleep. Physical exercise can bring about deeper, restful sleep, and failing to exercise can create built-up energy, which makes it hard to wind down enough to sleep.
4. Sleeping environment is inadequate
The ambiance where you sleep can actually influence the quality of your sleep. A miscalibrated bedroom, with an uncomfortable temperature, too much light, or noise, can interfere with the process of sleeping and, as a result, the quality of your sleep.
In addition, the use of electronic devices, including smartphones and tablets , prior to sleep interferes with the body clock, rendering rest challenging. These conditions suppress melatonin production, interfering with the deepest stages of sleep.
5. Medication use
The effects of some drugs can cause insomnia. Some antidepressants, high blood pressure drugs, and stimulants have side effects that directly influence sleep patterns.
Also, the use of drugs to induce sleep, like hypnotic sleeping drugs, induce undesirable side effects and dependence, aggravating insomnia issues in the long run.
6. Age
Age is also a major contributor to predisposition to insomnia. As one gets older, intrinsic changes in sleep patterns tend to become more drastic.
Older people, in general, have a decrease in the quality and quantity of deep sleep , which results in increased nocturnal awakenings. In addition to this, sleep fragmentation is more prevalent, and there is trouble with prolonged undisturbed sleep during the night.
7. Hormonal diseases
Hormonal changes may lead to abnormal sleep patterns. In women, ups and downs in estrogen and progesterone levels during this period may lead to discomfort, night sweats, and other symptoms that affect the quality of sleep.
The second is sleep apnea, which impacts hormonal balance during sleep. Breathing pauses caused by this condition may result in a stress response, prompting the release of some hormones like cortisol that have a negative impact on sleep patterns.
8. Chronic pain
Chronic pain can be responsible for sleeping badly, as it is defined by ongoing discomfort that interferes with quality sleep.
Patients with illnesses like arthritis, fibromyalgia, and back pain usually experience discomfort in sleeping, leading to poor sleep and insomnia.
How to fight insomnia?
Fighting insomnia usually involves developing good sleeping habits and doing things that help induce an atmosphere where a person can rest.
If stress is the cause of insomnia, it can often be managed—or even overcome—through relaxation techniques. Meditation is a powerful way to calm racing thoughts and reduce worry, while also enhancing overall quality of life.
In addition, see other advice that can assist you in fighting insomnia:
- Invest in hobbies and breathing practices.
- Develop a sleeping environment.
- Restrict the use of electronic devices prior to going to bed.
- Steer clear of naps.
- Do not use caffeine at night.
- Exercise.
- Maintain a comfortable room temperature.
- Do not eat large meals close to bedtime.
- Make sure you have a good mattress and pillows.
- Establish a routine to inform your body that sleep is nearing.
- Do not do strenuous exercise near bedtime.
It should be pointed out that, if your situation is worse, you need to get medical attention for a thorough evaluation of your condition.
With a good night’s sleep, without insomnia, your days will be brighter and more productive!
