Sleeplessness Causes, Signs, and Remedies: Strategies for Overcoming Nighttime Restlessness
Sleepless nights and their silent struggles
Sleeplessness isn't just the inability to nap during the day, it's a battle fought on restless nights that leave you tired, cranky, and drained during the day. Chronic insomnia can lead to serious health problems if left unchecked.
Have you ever tossed and turned in bed, counting hours of sleep you desperately need, only to watch the clock tick by? Insomnia isn't a specific sleep disorder, but rather a symptom of a deeper problem—be it stress, depression, or even something as simple as caffeine consumption.
Fret not, as most cases of insomnia can be cured without professional help or medications. With some changes to your sleep habits and living environment, you can put an end to the frustration of sleepless nights and enjoy a good night's sleep again.
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Try our Sleep Meditation Using Guided Imagery or Deep Breathing Meditation.
Symptoms of insomnia
If you're nodding off during meetings or dreams of hitting that snooze button are consuming your thoughts, insomnia might be the culprit. Symptoms include:
- Difficulty getting to sleep despite feeling tired
- Frequent wake-ups during the night
- Struggles to fall back asleep after awakening
- Unrefreshing sleep
- Relying on sleeping pills or alcohol to fall asleep
- Waking up too early in the morning
- Daytime drowsiness, fatigue, or irritability
- Difficulty concentrating during the day
The root causes of your sleeplessness
To effectively treat and eradicate insomnia, become a sleep detective. Investigate emotional issues such as stress, anxiety, depression, and traumatic experiences. Pay attention to your daytime habits, sleep routine, and physical health too. By pinpointing the root cause, you can tailor treatment accordingly.
What's keeping you up at night?
- Are you dealing with a tons of stress?
- Do you feel deeply depressed? Do you feel emotionally stuck or hopeless?
- Do you wrestle with constant feelings of anxiety or worry?
- Have you recently experienced a traumatic event?
- Are you taking any medications that might affect your sleep?
- Do you have any health issues that may interfere with sleep?
- Is your bedroom comfortable and quiet?
- Do you maintain a consistent sleep schedule?
Common psychological and medical causes of insomnia
Insomnia can linger for more than a few days, especially when tied to temporary stressors like an upcoming presentation or a breakup. Chronic insomnia is often linked to underlying mental or physical issues.
Emotional stress, anxiety, and depression are major causes of chronic insomnia. However, insomnia can also exacerbate these symptoms. Other emotional causes include anger, worry, grief, bipolar disorder, and trauma. Addressing these underlying problems is key to solving your sleep struggles.
Recognize the problem, face it head on. BetterHelp is an online therapy service that connects you with licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.
Medical problems or illness. Many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer, and chronic pain.
Medications. Certain prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Over-the-counter sleep disruptors include cold and flu medications containing alcohol, pain relievers containing caffeine (Midol, Excedrin), diuretics, and slimming pills.
Sleep disorders. Insomnia can also be a symptom of other sleep disorders, such as sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work.
Habits that disrupt your sleep
While treating underlying physical and mental issues is essential, it may not be enough to conquer insomnia. Examine your daily habits too. Coping mechanisms like sleeping pills or alcohol can actually worsen the problem over time. For instance, frequent caffeine consumption during the day can make it harder to fall asleep later.
Oftentimes, changes in these habits are enough to overcome insomnia altogether. It may take a few days for your body to adjust to the changes, but once it does, you'll sleep like a baby again.
Can't figure out what's keeping you awake?
Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. For example, a midnight trip to Starbucks could be affecting your sleep more than you realize. Alternatively, you might have overlooked the connection between a late-night glass of wine and your sleep difficulties.
Keeping a sleep diary (or using a sleep tracking app) can help you identify habits that contribute to your insomnia.
Combating insomnia with a better sleep environment and routine
Two major weapons in the fight against insomnia are a comfortable bedroom and a relaxing bedtime routine. Both can significantly improve sleep quality.
Ensure your bedroom is quiet, cool, and dark. Noise, light, an uncomfortable mattress, or a hot/cold temperature can all interfere with sleep. Use a sound machine or earplugs to block out noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block light. experiement with different mattress firmness, foam toppers, and pillows for the support you need to sleep comfortably.
Read: Fight Insomnia with HelpGuide's Tips for Better Sleep
Stick to a regular sleep schedule. Maintain a consistent sleep and wake time, even on weekends. Get up at your usual time, even if you're tired. This helps your body establish a regular sleep rhythm.
Turn off all screens an hour before bed. Electronic screens emit a blue light that disrupts sleep. Opt for a relaxing activity like reading a book or listening to soft music instead.
Avoid stimulating activity and stressful situations before bedtime. Steer clear of intense discussions, arguments, or work-related tasks before bed. These activities can increase adrenaline levels, making it harder to fall asleep.
Avoid napping. afternoon naps can make it harder to sleep at night. If you must nap, limit it to 30 minutes before 3 p.m.
Things to avoid before bedtime:
- Drinking too much liquid
- Alcohol consumption
- Big evening meals
- Caffeine consumption (I'll have just one more cup of coffee...probably two...)
This knockout list can help you establish a conducive sleep environment and routine. Sweet dreams!
If your sleeplessness is indicative of a deeper problem, consider exploring the interplay between science, mental health, and health-and-wellness. Chronic sleep deprivation can have far-reaching effects on both physical and mental health.
Furthermore, addressing the root causes of your insomnia, such as stress or depression, might lead to improvements in your overall sleep quality. By delving into science and understanding how mental health can impact sleep, you can find relieve not just from sleepless nights but also from unnecessary health risks.
