To keep your body functioning well, experts recommend getting between seven to nine hours of sleep each night. Despite this, over half of adults struggle with insomnia at some point, which can last a few days or even longer. Insomnia makes it tough to fall asleep, stay asleep, or get enough sleep. People with this sleep disorder often feel constantly tired, have memory problems, become easily irritated, or suffer from depression.
There are two main types of insomnia: short-term and chronic. Short-term insomnia usually happens due to stress and lasts for a few days or weeks. Chronic insomnia, however, is often related to major medical conditions and can take a long time to recover from.
Several factors can lead to insomnia, including environmental, physiological, and psychological aspects. Key causes include certain medications—like alpha-blockers and beta-blockers—that interfere with sleep. Alpha-blockers reduce rapid eye movement sleep, keeping people awake at night. Beta-blockers disrupt melatonin production, which regulates sleep.
Other medications such as corticosteroids, statins, SSRI antidepressants, and ACE inhibitors can also cause insomnia. Even sleeping pills can lead to dependency, making insomnia worse over time. Always consult your pharmacist about any medications you are taking and their interactions.
As people age, the likelihood of experiencing insomnia increases. Older adults often have irregular sleep patterns and wake up more frequently during the night. Many have underlying health conditions that cause pain or discomfort, disrupting their sleep. Aging also reduces growth hormone production, which decreases deep sleep. This results in less melatonin, causing more interrupted and shorter sleep periods.
While aging can’t be stopped, managing hormonal imbalances can help reduce insomnia. Researching symptoms and considering hormone therapy might offer relief.
Poor sleep habits are another major contributor. Irregular bedtimes, eating right before sleep, engaging in stimulating activities, consuming caffeine or alcohol, using electronic devices in the bedroom, or working out before bed can all negatively impact sleep. Avoiding these habits can improve sleep quality.
Your bedroom environment also plays a crucial role. Factors like temperature, noise, and electronic distractions can disrupt sleep. Poorly ventilated rooms can cause discomfort, leading to insomnia. To improve your sleep environment, minimize noise and electronic interruptions, maintain a comfortable temperature, and remove devices like TVs from the bedroom.
Stress and anxiety are other common causes of insomnia. Stress triggers cortisol production, which affects blood sugar and blood pressure, keeping the body in a heightened state and making sleep difficult. Similarly, sleep disorders like apnea and restless legs syndrome can cause nighttime disruptions.
Existing medical conditions such as cancer, diabetes, heart disease, and asthma are linked to insomnia, as are less chronic conditions affecting the respiratory or nervous systems. These illnesses often make it hard to sleep due to pain or discomfort.
Pregnant women also frequently experience insomnia throughout their pregnancy due to various factors.
Neurological problems such as headaches, seizures, stroke, and diseases like Parkinson’s or dementia affect sleep. Mental health conditions—like depression, bipolar disorder, and post-traumatic stress disorder—can also make falling asleep a challenge due to negative thoughts and heightened mental activity.
A lack of proper sleep can lead to numerous health issues, including higher blood sugar levels, liver problems, and obesity. Chronic insomnia increases the risk of serious ailments, such as heart attacks and strokes. It’s crucial to ensure you’re getting the recommended amount of sleep and to avoid habits that can lead to insomnia. For those struggling with long-term insomnia, hypnotherapy programs can be an effective way to tackle the issue.