We all know that sleep is an essential part of being physically, emotionally and mentally healthy, yet many of us struggle to get the rest we need. And there is no definitive reason for this. There are so many possible reasons why you may be struggling to fall asleep, stay asleep – or both, making it difficult to narrow in on what’s keeping you from getting the rest you desperately need. It could be due to a high-stress job or poor sleep habits, chronic pain or an underlying health condition; it could be acute or chronic, or stemming from unhealthy habits or mental health concerns. Whatever the cause, we can all agree that not getting the sleep you need is tough on all aspects of your health and life. The good news: there are all kinds of ways you can improve your sleep and even conquer insomnia and other sleep disorders.
Contents
What is Insomnia?
Insomnia is a type of sleep disorder that involves difficulties falling asleep, staying asleep, or waking up too early and not being able to fall back to sleep. You may also spend a lot of the night lying awake, worrying about not sleeping or experiencing a consistent pattern of interrupted or broken sleep.
It is one of the most common sleep disorders in adults, affecting approximately 10% of people across the globe. Fortunately, insomnia isn’t typically a life-threatening condition. However, it can be incredibly debilitating, affecting your energy levels, mood, work performance, general health and wellness, and quality of life. If left untreated, insomnia can cause sleep deprivation which has been linked to serious health concerns, including an increased risk for heart disease, diabetes and substance abuse.
Now, most people will experience some type of insomnia in their lifestyle. This is usually short-term (acute) insomnia that is caused by stress or trauma, and it lasts for a couple days or weeks before resolving itself. For others, they may experience long-term (chronic) insomnia that lasts for a month or longer.
But as mentioned, insomnia isn’t just having troubles with sleep and it can produce a vast array of other symptoms that affect all aspects of your life. For example, some additional symptoms experienced with insomnia are:
- Difficulty concentrating
- Daytime tiredness or sleepiness
- Irritability
- Depression and anxiety
- Difficulty focusing on task at hand
- Increased errors
- Increased accidents
- Fatigue
- Difficulty remembering things
- Decreased motivation
- Worries about your sleep
- Hyperactivity or aggressiveness
Types of Insomnia
Generally speaking, insomnia is classified as either acute (short-term) or chronic (long-term). Insomnia can also be classified as primary or secondary. Primary insomnia is when sleep difficulties don’t stem from any clear cause, whereas secondary insomnia is when insomnia has an underlying cause, such as chronic pain, illness, shift work, medications, etc. There are also other types of insomnia that may better describe what you’re experiencing. Here’s a quick recap of some common types of insomnia:
- Acute insomnia: the term used to describe short-term sleeping difficulties.
- Chronic insomnia: sleeping difficulties that for 3 or more days each week on a regular basis, for a period of 3 months or longer.
- Primary insomnia: no clear cause
- Secondary insomnia: caused by an underlying health condition.
- Onset insomnia: difficulty falling asleep, which may be a result of poor sleep habits, such as consuming caffeine before bed, mental health condition or other sleep disorder.
- Maintenance insomnia: the term used to describe having trouble staying asleep or waking up too early, which may be caused by other physical or mental health conditions.
- Behavioral insomnia of childhood: a sleep disorder in children that consists of persistent difficulties in falling asleep or resisting bedtime, or both.
Keep in mind, you can have a combination of different types of insomnia. For example, you may have primary insomnia caused by chronic pain that makes it difficult to stay sleep (maintenance insomnia) that lasts longer than three months (chronic insomnia).
Common Causes of Insomnia
As mentioned previously, insomnia can have no obvious cause but in most cases, insomnia is caused by an underlying health condition. The potential causes depend on the whether or not you’re suffering from acute or chronic insomnia.
For example, acute insomnia can be caused by:
- A traumatic event
- An upsetting situation
- Stress
- Changes to your sleep habits
- Jet lag
- Physical pain
- Illness
- Certain medications
Chronic insomnia, on the other hand, can occur on its own or due to a health condition, such as:
- Chronic pain, such as sciatica, carpel tunnel or arthritis
- Mental health issues, such as anxiety and depression
- Substance abuse
- Sleep apnea or other sleep disorders
- Health conditions, such as cancer, diabetes, cardiovascular disease, and GERD
Natural Remedies and Tips for Curing Insomnia
The amount of sleep someone needs varies from person to person. On average, adults need 7 to 9 hours of sleep, children need 9 to 13 hours, and toddlers and babies require 12 to 17 hours of sleep. If you find yourself feeling persistently tired during the day, it may be an indication that you are not getting enough sleep and/or suffering from insomnia. The good news: There are plenty of natural remedies and tips that can help treat the issues keeping you up at night. Let’s take a look at are some steps you can take to start tackling insomnia and getting the rest you need.
Know the Risk Factors
There are several risk factors that may make you more susceptible to experiencing insomnia; knowing them can help you make any necessary changes to reduce your risk. Some common factors that can contribute to insomnia are:
- Excess stress and poor stress management
- Traveling to different time zones
- A lack of physical activity
- Having no regular sleep schedule
- Taking naps
- Consuming too much caffeine
- Using alcohol or tobacco products
- Failing to wind down before bedtime
Take A Melatonin Supplement
Your body naturally produces melatonin, a hormone increases in the evening to put you in a state of relaxation and rest, so you can sleep. It is possible that you need a bit more than what your body is releasing, and taking a melatonin supplement before bed can help. These come in liquid and pill form, and are available at most local pharmacies. No prescription is needed, as it isn’t a sleep medication but rather, a natural supplement.
Improve Your Circadian Rhythm
My circadian-what? Your circadian rhythm refers to the physical, mental and behavioural changes your mind and body go through within a 24-hour period. These changes are triggered by light and darkness. For example, light triggers your mind and body to wake up, darkness sets up your mind and body for sleep, and so on and so forth.
If your circadian rhythm is all over the place, it can be difficult for the mind and body to know when it’s time to shut down. Fortunately, you can improve your circadian rhythm by:
- Going to sleep at the same time every night (even on weekends)
- Waking up the same time every day (even on weekends)
- Avoiding daytime naps
- Spending more time outdoors during the day
- Practising good sleep hygiene
- Exposing yourself to light, ideally sunlight, soon after waking up
- Exercising regularly
Practicing Stress Management
If your sleep difficulties are being caused by high amounts of stress, practicing some relaxation and stress management techniques throughout the day and before bed can make a major difference in your quality of sleep. For example, journaling about your day can help release the stress and thoughts that keep you up at night and doing some stretching can help you let go of any tension built up in your mind and body.
Some other helpful relaxation and stress management activities are:
- Color in an adult colouring books
- Meditate
- Go to therapy
- Take a soothing bath in Epsom salts
- Do some breathing exercises
Implement Healthy Bedtime Habits
If you’re someone who goes from hanging out to trying to get some sleep, implementing some healthy bedtime habits should translate to a better, healthier sleep. Having a set routine each night can also signify to your mind and body that it’s time to wind down and get some shut-eye. So, implement these habits into your nightly routine and you should see a significant improvement:
- Keep your bedroom dark: shut off the lights and invest in black out curtains if needed
- Make sure your room is quiet: close the window to eliminate outside noise, close your bedroom door to reduce household noise, and use a white noise machine to get rid of any other distracting sounds
- Shut down the electronics at least one hour before bed
- Stop checking the clock to see how long you’ve been trying to fall asleep
- Practice some soothing, self-care: take a bath, stretch, do bedtime yoga, etc.
- Avoid caffeine close to bedtime
If you’re struggling with insomnia or another type of sleep disorder, making some simple changes that prioritize your health and sleep can make a significant difference in the length and quality of rest you get at night. With the natural remedies and tips in this article, you should be well on your way to getting the rest your mind and body are craving.
