Sleeping is an important part of a healthy lifestyle. This is like a reset button between the days that gives you time to recharge. After a night of restful sleep, you become more concentrated and full of energy. Without adequate sleep, you may become irritable and even more susceptible to viral infections. If you have insomnia, it is crucial to find the root cause and get it treated.
Below are 7 possible causes of your sleep problems that you need to know.
1. Mental health problems
Mental disorders play a role in the risk of the development of sleep problems. People with conditions like depression, are more prone to sleep issues like insomnia. Conditions like anxiety, bipolar, and obsessive-compulsive disorders may also be responsible for insomnia. If you suffer from recurring insomnia accompanied by other symptoms like mood swings or appetite changes, contact the general care doctor.
2. Stress
Stress is one of the major causes of sleep deprivation. Stressful situations can trigger a fight or flight response. This is a psychological reaction that activates your nervous system and triggers a response that prepares the body to fight. It can be difficult to fall asleep in such a state. You may try relaxing techniques like deep breathing or meditation to decrease stress levels. Lower stress levels will naturally improve your sleep.
3. Poor sleep hygiene
Poor sleep hygiene can disrupt your night’s rest. Things that worsen your sleep include alcohol or coffee before bedtime. Alcohol can make you fall asleep fast, but the quality of sleep will be low. This can make you feel restless even after 8 hours of continuous sleep. Just like alcohol, coffee can decrease the quality of sleep and cause you to wake up several times.
It isn’t recommended to use electronic devices before bedtime. The blue light emitted by the screen interferes with the production of melatonin. This hormone regulates your sleep and wake cycles. You need to avoid laptops, TV, or phone use at least 30 minutes before bed.
4. Napping
Daytime napping can be responsible for your insomnia. When your body gets enough rest during the day, it simply will stay awake for the rest of the night. Daytime sleep is only recommended for very young or active people. They may need additional sleep to recover and replenish energy levels through the daytime naps. In other cases, you need to avoid naps to improve the quality of the night’s sleep.
5. Dementia
People with cognitive disorders like dementia often suffer from sleep deprivation. Over 50 percent of adults with a severe form of dementia find it difficult to fall asleep. There are several types of sleep problems that may cause dementia:
- Difficulty falling or staying asleep
- Problems with movement during sleep
- Breathing issues
- Sundown syndrome
The factors that can provoke sleep issues in people with dementia include daytime sleep, sedating medications, damaged brain cells, changes in sleep patterns, and depression. All these factors are related to dementia. Sleep problems may become worse as the condition progresses.
6. Sleep disorders
A wide variety of sleep disorders can cause insomnia. Conditions like sleep apnea, nightmare disorder, restless leg syndrome, or night terrors can deplete you of restful sleep. Just like insomnia, any of these conditions can be a symptom of mental health problems. If you suspect one of these conditions is behind your insomnia, contact your healthcare provider. Your general doctor may refer you to a sleep clinic or mental health specialist.
7. Bad sleep environment
A bad sleep environment may cause insomnia. The most comfortable environment to ensure good sleep is one with the right temperature in the room and proper airflow. Minimal light and comfortable bedding also play an important role. Before bed, make sure to turn off the lightning in the room and close the curtains. The room should be quiet and the air in the room of the right temperature, neither too hot or too cold.
