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Troubling to fall asleep is occasionally common but when sleep difficulties occur frequently or stay for longer periods, it may indicate insomnia. A lot of people ask themselves, 'why can't I sleep?' even after spending hours trying to. It can be of two types, short-term and long-term insomnia.
UK's National Health Service (NHS), suggests that insomnia affects a significant portion of adults and can impact mood, concentration, and overall health if it persists for long periods. To understand the causes of insomnia is the first step towards improving sleep quality and prevent long-term sleep troubles.
In this blog let's understand about the most common triggering factors of insomnia that includes stress, lifestyle, and medical conditions and explore the strategies to manage these triggers.
Difficulty falling asleep, staying asleep, or waking too early despite having enough opportunity to sleep is called insomnia. The International Classification of Sleep Disorders defines insomnia as persistent sleep difficulty associated with daytime impairment such as fatigue, reduced concentration, or mood changes.
The symptoms of insomnia are given as follows:
Insomnia can be acute (short-term) insomnia, that refers to a temporary sleep disturbance which can last for a few days or weeks and is associated with temporary stressors or lifestyle changes. Long-term or chronic insomnia, defined as difficulty in falling asleep at least three nights a week for three months or longer and is generally linked to a combination of triggers
Stress and emotional factors are one of the most common insomnia causes. Everyday work deadlines, financial conditions, or personal life challenges can keep your mind awake at night hence making it difficult to relax and sleep.
When human body is under stress, a hormone called cortisol gets activated that increases alertness and can disrupt the body's natural sleep cycle.
These conditions include:
Many people who go through insomnia say they experience racing thoughts at bedtime, which are frequently stimulated by anxiety or over analysing. Long-term stress may strongly disturb the body's circadian rhythm, which controls sleep and wake cycles.
Given below are some strategies that may help:
CBT-I is usually recommended as the first-line treatment option for long-term (chronic) insomnia and can prove to be very effective.
Sleep quality is markedly affected by daily habits and routines. Some behaviours can interrupt body's ability to fall asleep naturally.
Lifestyle factors associated with insomnia include:
Blue light from electronics like computers and smartphones can inhibit the release of melatonin, the hormone that tells the body to get ready for sleep.
Caffeine, nicotine, and screen time before bed have all been linked to delayed sleep start and poorer sleep quality, according to research.
Sleep hygiene includes the daily habits and environmental conditions that promote good-quality sleep. In cases where these habits are not maintained properly, they can become a commonly overlooked insomnia cause.
The factors that may disrupt sleep include:
According to the guidance in NHS, improving sleep hygiene can greatly help in reducing the symptoms of insomnia.
Sleep experts often suggest the following practices to improve sleep quality:
Following these habits help condition the mind to link the bedroom environment with sleep. It can make it easier to fall asleep and have a good restful sleep.
There are cases in which insomnia may be related to an underlying medical condition. When sleep difficulties occur alongside health problems, the condition is known as secondary insomnia.
There can be some health conditions that can associate with insomnia, these may include:
Certain medication such as antidepressants, stimulants, and blood pressure medications may also affect normal sleep patterns.
Factors such as busy work deadlines and environmental factors in today's lifestyle can interfere with the body's circadian rhythm, making it challenging to maintain a regular sleep schedule. This often disrupt natural sleep patterns and can play a significant role in sleep disturbances. Healthy sleep cycles can be restored by modifying sleep schedules progressively.
Common factors are:
Insomnia is found to be one of the most common sleep disorders in UK, and it significantly interferes with daily functioning and general wellbeing. The most common causes include stress, poor sleep patterns, lifestyle issues, and medical conditions.
To help find the root cause of the issue, help curate the proper course of treatment, thus, improving the quality of life, consulting with a medical or sleep expert can be adapted.
If you frequently find yourself asking the question 'why can't I sleep?', checking your daily habits, sleep environment, and stress levels can be a good point to start.
This article is for educational purposes only and does not replace professional medical advice, diagnosis, or treatment. Daridorexant is a prescription medication and should only be used under the guidance of a qualified healthcare professional. Always consult your doctor before starting, stopping, or changing any treatment for insomnia.