by Olivia Miller | May 30, 2024 | Healthy Living

What Causes Lack of Sleep?

It used to be that you could practically fall asleep standing, or at least within minutes of your head hitting the pillow. You aren’t sure what is up lately, but sleep has become so elusive that you have begun attending activities like karaoke further into the evenings rather than lying in bed, frustrated, hoping upon hope to catch some Z’s.

Why Sleep Matters

Sleep is more than closing our eyes and losing consciousness; it is a non-negotiable biological necessity for overall health maintenance. During the deep sleep REM (Rapid Eye Movement) stage – our brain organizes information into memories, performs cellular repair, and goes through intense cleaning sessions to remove toxins –including beta-amyloid, a waste product associated with Alzheimer’s disease. We all know how even one restless night can make us irritable and unfocused.

Why We Need Sleep

According to the American Academy of Sleep Medicine, an irregular sleep schedule and the resulting chronic poor sleep plays a role in numerous health problems from heart disease to mental health disorders, and supports better blood pressure, cognitive function, and emotional regulation. Research suggests insufficient restful sleep compromises immune function, making us more susceptible to infection. Addressing sleep issues promptly is important for good health.

Causes of Insomnia: Why Can’t I Fall Asleep?

While trying to get enough sleep, it is important to understand how stress, anxiety, health conditions, lifestyle choices, and environmental factors can all contribute to insomnia.

• Stress and Anxiety: Whether it’s work pressure, family life, or just a generic sense of anxiety, these factors can lead to short-term insomnia and a lot less sleep. Persistent stress, if not managed properly, can turn into chronic insomnia. Post-traumatic stress disorder or bipolar disorder could also cause insomnia.
• Physical Health Conditions: Chronic pain, heartburn, or obstructive sleep apnea may prevent good sleep. These health conditions are like a constantly dripping faucet, disruptive and persistent.
• Lifestyle Choices: Habits like binge-watching Netflix and consuming too much caffeine disrupt sleep quality. Long-term use of electronic devices before bedtime is one of the most common sleep thieves due to blue light emissions that hinder melatonin production.
• Environmental Factors: Noisy neighbors, a snoring partner, too much light, an uncomfortable mattress, or extreme temperatures can all disrupt your sleep.

Symptoms of Insomnia

Insomnia isn’t just about struggling to fall asleep or stay asleep. It causes a ripple effect on your waking hours, affecting various aspects of your life.

• Daytime Fatigue: The most common complaint among insomniacs with irregular sleep cycles is persistent tiredness and an inability to nap during the day.
• Mood Swings: Agitation, irritability, and mood swings are common signs of poor sleep. Emotional volatility, including increased anger and sadness often accompanies chronic insomnia, significantly affecting interpersonal relationships.
• Cognitive Issues: Long-term insomnia can lead to cognitive impairments such as attention deficit, reduced alertness, and lower concentration levels causing Foggy Brain Syndrome.
• Physical Discomfort: Regular headaches, dizziness, and other bodily complaints can be linked to poor sleep. Long-term use of over-the-counter sleep medications can exacerbate these symptoms.

Health Risks of Long-Term Sleep Deprivation

Most people know that a lack of sleep can make them feel groggy or irritable, but few understand the severe health implications that come with chronic sleep deprivation. Agitation, irritability, and mood swings are not just signs of a difficult day; they could be your body crying for help due to poor sleep. Sleep experts consider these tell-tale psychological symptoms of insomnia which significantly impact your relationship with your bed partner or work colleagues.

The relationship between insomnia and mental health problems is a vicious circle – each one feeding into and exacerbating the other. Anxiety disorders often cause sleepless nights, heightening stress levels and further disrupting healthy sleep patterns. Depression can coexist with insomnia, where isolation during wide-awake hours can deepen feelings of sadness or hopelessness.

The Costs of Chronic Insomnia

Insomnia affects productivity and performance at work and school. Decision-making skills dull, creative solutions become elusive, focus wanders, and even simple tasks seem daunting. Studies suggest that insomnia costs the U.S. economy over $63 billion yearly in lost productivity.

The most common sleep complaint among insomniacs is a seemingly unending battle against fatigue- called the Foggy Brain Syndrome, which has a ripple effect throughout your waking hours, disrupting your quality of life.

Treatment Options for Insomnia

There are several ways to manage insomnia, ranging from non-medical treatments to medical interventions.

Non-Medical Treatments

1. Sleep Hygiene: Transform your bedroom into a tranquil oasis, free from distractions and harsh light. Invest in good quality blackout curtains, replace distracting blue lights with calming dim ones, and keep the room at an optimal temperature. A clean, comfortable mattress can significantly improve sleep quality.
2. Cognitive Behavioral Therapy for Insomnia (CBT-I): is an effective treatment that helps alleviate long-term insomnia by addressing the root psychological issues causing it. It involves changing unhelpful beliefs about sleep and teaching relaxation techniques to help calm the mind before bedtime.
3. Relaxation Techniques: Yoga and meditation have been proven effective in mitigating the distressing effects of conditions like chronic pain that can exacerbate insomnia symptoms. Yoga reduces heart rate and blood pressure while increasing body temperature – all markers of relaxation that can promote good sleep habits.

Medical Treatments

1. Prescription Medications: Medications can help those wrestling with primary insomnia or sleep deprivation due to an underlying condition. However, they can carry risks of dependency and side effects like low energy during the day. Always consult a healthcare provider before starting any medication regimen.
2. Natural Supplements: Melatonin supplements can help regulate your natural sleep-wake cycle and signal your body that it’s time for rest. Experts caution against their continual use.

Living with insomnia is challenging, but various treatments can improve sleep quality. Good sleep is essential for overall health, so seek help if you’re experiencing insomnia and bring a sleep diary to help the sleep specialist better help you. Better nights and healthier days are within reach.