What Causes Insomnia?

Insomnia, a common sleep disorder, can turn restful nights into a struggle. Insomnia is characterised by difficulty falling or staying asleep, disturbed sleeping patterns, a tendency to wake up too early and an inability to go back to sleep. Understanding the root cause of insomnia is essential to treating it effectively, especially if it leaves you feeling lethargic and fatigued throughout the day. 

Psychological Causes for Insomnia

Psychological factors play a significant role in insomnia as it can often make you feel restless. This, in turn, can lead to stress, anxiety and rumination keeping the mind active in the hours it should rest. Understanding how these mental and emotional challenges contribute to insomnia is key to breaking the cycle and finding the rest you need.

1. Stress and Anxiety

One of the most common causes of insomnia is stress. Stress triggers the body's fight-or-flight response and leads to increased cortisol levels, also known as the stress hormone. Anxiety, which can be as minor as meeting work deadlines, projects or assignments to worrying about relationships or one’s health, can keep your mind active at night, preventing you from drifting into sleep. If you are suffering from anxiety, the chances of insomnia increase, making it harder to fall or stay asleep.

2. Depression

Insomnia is closely linked to depression, with sleep disturbances being a common symptom of depressive disorders. Depression alters the biological clock of the body resulting in a disrupted sleep-wake cycle. This often causes fragmented sleep or early morning awakenings. Ironically, while depression can cause insomnia, chronic insomnia can also lead to the development of early stages of depression, creating a vicious cycle.

3. Trauma and PTSD

Insomnia is often a key symptom in people suffering from post-traumatic stress disorder, often abbreviated to PTSD. The emotional distress associated with trauma can lead to nightmares, difficulty falling asleep and night sweating, making sleep a challenge for those diagnosed with PTSD. 

4. Habit of Rumination

Those who tend to overthink, also known as rumination, are more prone to insomnia. If your mind races with thoughts, especially at bedtime and you find it hard to switch off, it can result in insomnia. Cognitive hyperarousal, a psychological condition, where the brain remains highly active, can keep you from falling into a restful sleep.

5. Jet Lag

Jet lag, especially if you are a frequent traveller, temporarily disrupts one’s circadian rhythm or biological clock. This can make it difficult to fall asleep at one’s usual bedtime, leading to insomnia.

Medical Conditions and Insomnia

Medical conditions can significantly contribute to insomnia, often creating a cycle of poor sleep and worsened symptoms. Understanding the connection between these conditions and insomnia is crucial for addressing sleep challenges effectively.

1. Chronic Pain

Chronic pain conditions including fibromyalgia, arthritis, and lower back pain can make it difficult to remain still for extended periods, which can result in frequent awakenings or it can keep you tossing and turning in your bed all night. In these situations, pain management is crucial to enhancing the quality of sleep.

2. Hormone Changes and Menopause

Sleep can be impacted by hormonal fluctuations, especially in women. One of the main causes of insomnia is menopause, which is accompanied by hot flashes and nocturnal sweats. Sleep disturbances can also result from hormonal abnormalities brought on by diseases like hyperthyroidism.

3. Restless Legs Syndrome (RLS)

RLS is a neurological condition that results in pain or uncomfortable sensations in the legs, frequently accompanied by a desire to move them. This may result in trouble falling asleep or numerous nighttime awakenings.

4. Sleep Apnea

A person with this illness frequently wakes up during the night because their breathing stops for brief periods of time while they sleep. Even though they may not be aware of their frequent awakenings, many people with sleep apnea frequently experience daytime tiredness. This condition is a major cause of insomnia and requires medical consultation.

5. Chronic Conditions

If you are suffering from chronic illnesses like diabetes, heart disease, or respiratory disorders, you might face disrupted sleep. This is often due to associated discomforts or the need to use the restroom frequently during the night.

Lifestyle Causes for Insomnia

Insomnia can be triggered because of everyday habits, like irregular sleep schedules, high stress levels, and increased screen time, which can contribute to sleepless nights. Recognising and adjusting these lifestyle choices can be a crucial first step toward achieving better sleep and overcoming the cycle of insomnia.

1. Irregular Sleep Schedule

Going to bed and waking up at inconsistent times can disrupt your circadian rhythm, the body's internal clock that regulates sleep. Once the circadian rhythm is disrupted, it can take a while to adjust back to normal, leading to disrupted sleep cycles. 

2. Sedentary Lifestyle

People who don’t engage in regular physical exercise may find it harder to fall asleep. Physical activity helps tire your body leading to better sleep, and regulates the sleep-wake cycle. Sedentary lifestyles can contribute to restlessness at night.

3. Caffeine and Alcohol

Consuming stimulants like caffeine, tobacco or nicotine, especially late in the day, can make it harder to fall asleep. While alcohol might initially make you feel drowsy, it can disrupt your sleep cycle later in the night, leading to fragmented sleep. 

4. Age-related changes

Insomnia becomes more prevalent as people age. Older people may experience a natural reduction in deep sleep stages, making them more susceptible to disturbed sleep. Additionally, age-related health problems, such as chronic pain, lethargy, restlessness or the need to urinate more frequently at night, can disrupt sleep.

5. Poor Sleep Habits

Engaging in stimulating activities right before bed, such as watching intense TV shows, working late, or engaging in difficult conversations, can hinder your ability to relax and wind down. The widespread use of smartphones, laptops, and tablets, especially before bed, exposes people to blue light, which suppresses the production of melatonin, the sleep hormone. This delay in melatonin release makes it harder to fall asleep.

6. Excessive Napping

While a short nap can be beneficial, long or late afternoon naps can interfere with nighttime sleep. Sleeping during the day can reduce the body's natural drive to sleep at night, leading to difficulty falling asleep. 

7. Poor Sleep Environment

Noise, light, an uncomfortable mattress, or an overheated room can all interfere with your ability to sleep. People who work late into the night or are exposed to bright screens before bed can also struggle with falling asleep as light exposure signals the brain to stay awake.

Also Read:

• What is Insomnia?
• Symptoms of Insomnia: How to Identify Sleep Disorders
• The Relationship Between Sleep and Health