What are the causes of insomnia?

Dear Sleepless, 

Insomnia can leave you feeling like you woke up on the wrong side of the bed! It’s hard to function well when you’re sleep deprived. You may feel groggy or irritable and have difficulty concentrating and remembering things. Whether it’s a result of stress, life changes, or an underlying medical condition, many factors can cause you to lie awake at night. Developing positive sleep hygiene practices and implementing recovery measures when you’re sleep deprived may provide some relief.  

What can cause insomnia? 

Insomnia can be caused by many different things. Some of these include:  

• Stress: Whether it’s a looming job interview, a relationship conflict, or tight finances, stressful and difficult situations can definitely contribute to insomnia and poor sleep quality.  
• Life changes: Temporary changes such as jet lag, sleeping in an unfamiliar environment, or adjusting to shift work can contribute to insomnia. Longer-term changes like moving to a new home or country can also affect your sleep quality. 
• Medical conditions: Short-term injuries and infections, as well as chronic conditions like acid reflux and Parkinson’s disease, can contribute to insomnia.  
• Mental health conditions: Chronic insomnia can be associated with mental health conditions like anxiety and depression.  
• Menstrual cycle: Some people experience insomnia and sleep disruption in the days leading up to menstruation. Poor sleep quality is also a common side effect of pregnancy, postpartum, and menopausal transition.   
• Family history: Insomnia can sometimes run in families, so you might be more likely to experience it if someone else in your family has the condition. 

How can you manage insomnia? 

Just like brushing your teeth before you hit the hay, consistent sleep hygiene practices can make a difference to your overall health and well-being. Some suggestions for managing insomnia and improving your quality of sleep include: 

• Going to bed and waking up at the same time each day, even on weekends 
• Developing an evening ritual that helps you wind down before bedtime 
• Creating a dark and comfortable environment for sleeping  
• Staying away from electronic devices and screens before sleeping 
• Limiting caffeine consumption in the afternoon and evening 
• Taking short naps (thirty minutes or less) during the day when needed  
• Setting aside time for physical activity and exercise (but not too close to bedtime) 

Is it possible to catch up on sleep? 

Recovery from sleep deprivation is possible. That said, catch-up sleep isn’t the same thing as oversleep, which can make you feel groggy and slow, or make you feel as if you’ve missed out on the day. Instead of snoozing for thirteen hours straight on the weekend, getting seven to nine hours of sleep may help you feel more rejuvenated and ready to face the day. You might also consider going to bed thirty minutes to an hour earlier each night, taking short naps during the day, and adjusting your schedule to wake up a bit later each morning, if you can.  

When should you visit a health care provider? 

If you have insomnia that lasts for more than a few nights, it may be a good idea to consult with a health care provider. You might also consider speaking with a health care provider if you notice that your insomnia is affecting your daily routine. This could include sleepiness that’s hard to resist or dozing off briefly during waking hours, especially while working or driving. They may be able to help you understand why you aren’t getting the proper rest you need and offer suggestions on what you can do to improve your sleep. 

Sweet dreams,