Insomnia can be a real nightmare that leads to illness and reduced quality of life. We have tried to describe in one article everything that will help you identify the type and cause of your insomnia and find an effective way to deal with it.
Table of Contents
What Is Insomnia
Our brains need recharging just like our smartphones. Sleep resets the body’s processes so that we can better perform daily tasks. Insomnia disrupts this perfect mechanism and a person has difficulty falling asleep, maintaining sleep or starts waking up much earlier than usual. This can lead to decreased concentration, lower mood, and physical malaise.
Approximately one in four adults in the United States has symptoms of insomnia. Most often, they go away quickly and are caused by stress or illness. However, one in ten adults in Europe has chronic insomnia, which means difficulty falling asleep or staying asleep at least three times a week for three months or longer.
Types of Sleep Disorders
- Difficulties falling asleep can be associated with disrupted circadian rhythms, improper bedtime, and wake-up times. They can also be caused by stress. It’s like trying to find rest in an environment that’s not conducive to relaxation — akin to attempting to unwind at a bustling casino when you’re in need of peace and quiet. Interestingly enough, for some, the occasional evening spent on activities like real money online casino Canada or Netflix movies may offer a form of stress relief, but it’s crucial to approach such activities with balance and awareness of their impact on sleep.
- Waking up at night and difficulty falling asleep again. Most often, it occurs in those who worry a lot or have medical problems.
- Waking up early in the morning means not being able to sleep until the desired time. Causes can be anything from depression to biological factors such as age.
Causes of Insomnia
Causes of Insomnia in Women
Studies show that women are more likely to suffer from insomnia as compared to men. This may be due to female biological factors such as hormonal changes during menstruation, pregnancy and menopause. Psychosocial factors such as stress and family responsibilities are also worth considering as serious causes.
Causes of insomnia in Men
In men, insomnia is more common due to work. Lack of physical activity and unhealthy lifestyle also contribute to it. Some studies have linked insomnia in men to a higher risk of developing cardiovascular disease.
Symptoms of Insomnia
Symptoms of insomnia can depend on the type of insomnia and individual differences. The most common ones are: a person can’t fall asleep for long periods of time, waking up several times during the night and trying to fall asleep again for a long time, or getting up hours before the alarm clock rings. Insufficient sleep leads to feelings of fatigue and decreased performance. Diagnosis of insomnia, especially its chronic form, should be carried out by a specialist.
Factors Affecting Sleep
Stress and Anxiety
Psychological factors such as stress, anxiety and depression can significantly impair sleep quality. Stressors from everyday life can increase levels of norepinephrine and cortisol, making it difficult to fall asleep and maintain sleep.
Lack of physical activity, poor diet, and excessive alcohol or caffeine consumption are also causes of insomnia.
For example, diets low in fiber, high in saturated fat, and high in sugar have been linked to poorer sleep quality. Another large study suggests that nutrient deficiencies such as calcium, magnesium and vitamins A, C, D, E and K may also be a cause of insomnia.
Noise, light, and temperature conditions in the sleeping room can create an unfavorable sleep environment. For example, street noise or bright light from a window can interfere with falling asleep and lead to wakefulness.
To understand why you’re not sleeping well, experiencing persistent fatigue, headaches, difficulty concentrating and feeling depressed, take the Say No to Deficiencies checkup.
What’s Good for Sleep
Maintaining a consistent sleep schedule helps the body adapt to biological rhythms and improve sleep quality.
Physical activity, a balanced diet and limiting alcohol and caffeine intake can all contribute to better sleep.
Creating a comfortable sleeping environment. It’s best to sleep in a quiet, dark, and cool room.
Consequences of Insomnia
Insomnia can have serious consequences on physical and mental health. Sleep is essential for recuperation. If deprived of REM phase (rapid eye movement sleep), a person will be worse at creative tasks. And if deprived of sleep, he will not be able to process stress.
Insomnia is detrimental to mental health. For example, a recent National Sleep Foundation survey showed a link between poor sleep and symptoms of depression. In addition, lack of sleep can cause even generally healthy people to experience increased anxiety and stress. Those who don’t get enough sleep develop more stress exhaustion, leading to withdrawal from exploratory activity — a state of being down and not wanting to do anything.
Lack of sleep has also been linked to overeating, weight gain, and obesity. Conversely, studies show that quality sleep reduces appetite and daily calorie intake.
So, sleep deprivation can result in:
- Deterioration of cognitive function, including memory and concentration.
- Increased risk of developing depression and anxiety.
- Decreased immunity and increased vulnerability to infections.
- Cardiovascular problems, including an increased risk of stroke and heart disease.