Why do I have difficulty sleeping at night ?

Insomnia, also known as sleeplessness, is a sleep disorder in which people have difficulty sleeping. They may have difficulty sleeping at night remain asleep for as long as needed.

In some cases, insomnia may be caused by certain neurotransmitters in the brain that are known to be involved with sleep and wakefulness.

There are many possible chemical interactions in the brain that could interfere with sleep and may explain why some people are biologically prone to insomnia and seem to struggle with sleep for many years without any identifiable cause even when they follow healthy sleep advice.

Psychotic and medical conditions, unhealthy sleep habits, specific substances and/or certain biological factors can cause difficult sleeping at night. Recently, researchers have begun to consider insomnia as a problem that your brain can’t stop waking up (your brain has a sleep cycle and a wake cycle-when one turns on and the other turns off-insomnia may be the first thing that’s important to understand what can cause your sleep difficulties.

Medical causes of insomnia

There are many medical conditions (some mild and others more severe) that can cause difficulty sleeping at night. In some cases, the medical condition itself causes insomnia, while in others, the symptoms of the condition cause discomfort,which can make it difficult to sleep.

Examples of medical conditions that can cause insomnia are:

• Nasal / sinus allergy
• Gastrointestinal problems such as reflux
• Endocrine problems such as hyperthyroidism
• Arthritis
• Asthma
• Neurological disorders such as Parkinson’s disease
• Chronic pain
• Back pain

Medications such as those taken for the common cold and nasal allergies, high blood pressure,heart disease,thyroid disease,birth control,asthma and depression can also cause insomnia.

In addition, insomnia can be a symptom of underlying sleep disorders. For example, Restless Leg Syndrome-a neurological condition in which a person has an uncomfortable feeling of the need to move his or her legs-can lead to insomnia. Patients with restless legs syndrome often experience worse symptoms later in the day, during periods of inactivity and during the transition from wake up to sleep, which means falling asleep and maintaining sleep can be difficult. It is estimated that 10% of the population suffers from restless leg syndrome.

Sleep apnea is another sleep disorder associated with insomnia. With sleep apnea, a person’s airway is partially or completely blocked during sleep, leading to apnea and a decrease in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.

If you are having trouble sleeping regularly,it is a good idea to review your health and think about whether any potential medical problems or sleep disorders may contribute to your sleep problems. In some cases, simple steps can be taken to improve sleep(such as avoiding bright lights while relaxing and trying to limit possible interference, such as a TV,computer or pet). And in other cases, it is important to talk to your doctor to find out a course of action. You should not simply accept poor sleep as a way of life-ask your doctor or sleep specialist for help.

Insomnia and depression

Insomnia can be caused by mental illness, such as depression. Psychological struggles can make sleep difficult, insomnia itself can bring emotional changes, hormonal and physiological changes can lead to both mental problems and insomnia.

Sleep problems may represent symptoms of depression,and the risk of severe insomnia is much higher in patients with severe depression. Studies have shown that insomnia can also trigger or exacerbate depression.

It is important to know that symptoms of depression (such as low energy, loss of interest or motivation, feelings of sadness or despair) and insomnia can be linked and can make others worse. The good news is that both are treatable regardless of which comes first.

Insomnia and anxiety

Most adults have some difficulty sleeping at night because they feel worried or nervous,but for some it is a pattern that regularly interferes with sleep. Anxiety symptoms that can lead to insomnia include:

• Nervous
• Caught up in thoughts about past events
• Overly worried about future events
• Feeling overwhelmed with responsibility
• General feeling of being accelerated or over-stimulated

It’s not hard to see why these symptoms of general anxiety can make it difficult to sleep. Anxiety may be associated with episodes of insomnia (trouble falling asleep), or maintaining insomnia (waking up at night and not being able to return to sleep). In either case, quiet and inactive nights often bring stressful thoughts, and even worry, to keep a person awake.

When this happens many nights (maybe many months), you may start to feel anxiety, fear, or panic about the prospect of just not sleeping. This is how anxiety and insomnia can feed each other and become a cycle that should be interrupted by treatment. There are cognitive and mind-body techniques that can help people with anxiety get into sleep,as well as overall healthy sleep habits that can improve sleep in many people with anxiety and insomnia.

Insomnia and lifestyle

Insomnia can trigger or perpetuate your behavior and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying mental or medical problems), or they can make insomnia caused by another problem worse.

Examples of how specific lifestyles and sleep habits lead to insomnia are:

* You work at home at night. This can make it hard to relax and it can also make you feel focused when it comes time to sleep. The light from your computer can also make your brain more alert.

• You take a nap (even if they are short) in the afternoon. Short naps are helpful for some, but for others they have a hard time falling asleep at night.
• Sometimes you sleep later to make up for insomnia. This may confuse your body’s clock and make it difficult to fall asleep again the next night.
• You are a shift worker(which means your working hours are irregular) • Unconventional times can mix confuse your body’s clock, especially if you want to sleep during the day or if your schedule changes regularly.

Some cases of insomnia begin with an acute attack,but turn into a long-term problem. For example, suppose a person can not sleep for a night or two after receiving bad news. In this case, if the person starts to take unhealthy sleep habits, such as getting up at work in the middle of the night, or drinking alcohol before bedtime to make up for, insomnia can continue and may turn into a more serious problem. Instead of passing, it can become chronic.

Once this happens, worries and thoughts such as”I’ll never sleep,”become associated with bedtime, and every time a person can not sleep, it strengthens the pattern.

That is why it is important to solve insomnia and not let it be the norm. If lifestyle and unhealthy sleep habits are the cause of insomnia, there are cognitive behavioral techniques and sleep hygiene techniques that can help. If your attempt to change your sleep behavior does not work, then it is important to take this issue seriously and talk to your doctor.

Insomnia and food

Certain substances and activities, including diet patterns, can cause insomnia. If you can’t sleep, check out the following lifestyle factors to see if one or more may affect you:

Alcohol is a sedative. It can put you to sleep initially,but may disturb your sleep later.

Caffeine is a stimulant. Most people understand the alert power of caffeine and use it in the morning to help them start their day and feel productive. Moderate amounts of caffeine are good for most people,but excessive amounts of caffeine can cause insomnia.

Caffeine can stay in your system for up to eight hours,so the effect is long lasting. If you have difficulty falling asleep, do not consume foods or drinks with caffeine too close to bedtime.

Nicotine is also a stimulant that can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can cause difficulty in sleeping at night. Smoking is harmful to your health. If you smoke, you should stop.

A large meal near bedtime can disturb your sleep. The best practice is to eat before bedtime. When you eat too much at night, it can cause discomfort, making your body difficult to settle and relax. Spicy foods can also cause heartburn and interfere with your sleep.

Insomnia and brain

In some cases, insomnia may be caused by certain neurotransmitters in the brain known to be associated with sleep and wakefulness.

There are many possible chemical interactions in the brain that can interfere with sleep and may explain why some people are biologically prone to insomnia and seem to have difficulty sleeping at night for years without any identifiable cause-even if they follow healthy sleep recommendations.

Here is how You can conquer Insomnia;

1. Discover the potency of Honey and milk: 3 spoons of honey into a glass cup of milk to be taken at bedtime for one week.
2. Become Empty: Yes, Follow a routine to relax before bed this involves anything that will keep you from using your brain to process things.
3. Caffeine is not your friend in this condition, stay away from anything that contains caffeine.
4. Simple yoga exercises before you sleep creates the perfect environment for your body to hibernate.
   Here is also an amazing natural spray that helps you create and sustain a healthy sleeping timetable that will gradually reset your body naturally for a perfect sleep.

Reference:

https://www.sleepfoundation.org/insomnia/what-causes-insomnia

https://www.nhs.uk/conditions/insomnia/

https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173