Sleep Problems and Insomnia: Causes, Effects, and Solutions
- Linda Orrett
- Sep 1
- 5 min read
Updated: Sep 3
Sleep is vital for our overall health and wellbeing, yet millions of people struggle with sleep problems and insomnia which can lead to various physical and mental health issues. In this blog post, we will explore the science of sleep cycles and circadian rhythms, unhealthy lifestyle choices that can lead to poor sleep and offer practical solutions to improve sleep quality.
Understanding Sleep Problems and Insomnia
Insomnia and sleep issues refer to challenges with falling asleep, staying asleep, or achieving restful sleep. When persistent, these problems can result in both mental and physical health issues. Various lifestyle factors can disrupt the normal sleep cycle and cause sleep disturbances, so it's important to address underlying causes for effective treatment and enhanced sleep quality.
The Role of Circadian Rhythm and Sleep Cycle
Your body functions according to a natural 24-hour internal clock called the circadian rhythm, which, among other things, affects the sleep-wake cycles. During this 24-hour period, your cortisol levels (stress hormone) follow a standard pattern, increasing in the morning to help you wake up and become active, and decreasing later in the day to facilitate sleep. However, elevated stress levels and subsequent increased cortisol levels throughout the day can disrupt your sleep cycle.
Causes of Sleep Problems
Sleep problems can have various causes beyond just stress. Identifying the root cause is crucial so you can make the necessary lifestyle changes and enhance your sleep quality. Below is a list of potential reasons:
Poor Diet: Eating large meals, caffeine-rich drinks, or sugary snacks near bedtime can disrupt sleep by causing discomfort, energy spikes and increased alertness. A lack of essential nutrients can also hinder sleep hormone regulation.
Alcohol and Smoking: While alcohol may initially make you feel sleepy, it disrupts sleep later in the night, leading to fragmented sleep. Similarly, nicotine in cigarettes is a stimulant that can keep you alert when you should be resting.
Stress, Anxiety, and Trauma: These emotional difficulties can continuously activate the stress response, keeping your mind and body active, consistently releasing stress hormones, and making it challenging for both your mind and body to unwind.
Working Long Hours: Extended work schedules without allowing time for relaxation during the day and evening can frequently result in disrupted sleep patterns and insufficient quality rest.
Exercising Too Late in the Day: Vigorous activity causes the production of cortisol, raises heart rate, body temperature, and adrenaline, making it harder to relax before bed. The nervous system's stimulation can increase alertness and delay sleep onset.
Sleep Anxiety: This is the fear of not being able to sleep. Signs include anxious thoughts about insufficient sleep and worries about managing daily activities while tired. This can lead to racing thoughts and the increased production of stress hormones, making it even harder to sleep.
Frequent night-time urination causing sleep disturbances: Frequent night-time urination (nocturia) is not just a nuisance; it may indicate other underlying health issues. If you find yourself consistently getting up to use the bathroom during the night, it is advisable to consult your GP to rule out any serious conditions.
Practical Solutions for Better Sleep
Improving sleep quality often requires a holistic approach that addresses both physical and mental health. Here are some actionable solutions:
Healthy Diet and Lifestyle Choices: Incorporate fruits, vegetables, whole grains, and lean proteins into your diet. Reducing caffeine and sugar intake, especially in the afternoon and evening, can also help.
Natural Supplements: Magnesium, Melatonin and Valerian are popular supplements for sleep regulation, but always consult with a healthcare professional before using these.
Stress Management Techniques: Take opportunities during the day to engage in methods that deactivate the stress response. Try simple breathing exercises, mindfulness meditation, yoga, walking in nature, or listening to relaxing music; all of which can soothe the mind. You can read more in my blog post "6 Great Ways To Manage Stress".
Anxiety and Trauma Support: For those dealing with general anxiety disorders or past unresolved trauma, seeking professional support can be a crucial step toward healing and better sleep.
Work-Life Balance: Setting clear boundaries between your professional and personal life can help reduce stress. Make sure to take regular breaks, prioritise relaxation, and complete your work at a sensible hour to allow enough time to unwind before going to bed.
Time Your Workouts: Finish workouts a few hours before bedtime for better rest and recovery or better still do your workouts first thing in the morning, it can boost your metabolism, enhance focus, and set a positive tone for the day.
Controlling Sleep Anxiety Thoughts: Counteract negative thoughts about sleep by reframing them. Rather than focusing on anxiety-inducing thoughts like, “I will never fall asleep” or “I'm so tired, will I ever get another good night's sleep?”, regularly affirm to yourself, “I sleep well,” “I am a good sleeper,” “Every night, I fall asleep easily and enjoy a good night's rest,” etc. You may find it beneficial consulting a CBT therapist or hypnotherapist to help you with this.
Good Sleep Hygiene: Establish a habit of going to bed and waking up at the same time daily to maintain a consistent sleep-wake cycle. About an hour before bedtime, develop a routine that allows your body and mind to unwind and get ready for sleep:
Turn off the TV and stop using mobile or computer devices, as they emit blue light similar to daylight, which can signal to your brain that it is still daytime.
Dim the lights and close the curtains.
Unwind in a warm bath, using candles instead of the main room lights. If you enjoy them, add aromatherapy oils to the bath, but avoid adding them neat as they may cause skin irritation.
Ensure the temperature of your bedroom is slightly cool but not cold, as your body needs to cool down to help you fall asleep.
Get into bed and engage in a relaxing activity like reading a book, listen to relaxation music, a guided meditation, an audiobook - try "Blue Gold Sleep Stories", these are soothing tales narrated by famous people with calming voices.
Turn off the light and fall asleep when you're ready.
What If You Wake Up In The Middle Of The Night?
If you find you wake in the night, recognise anxiety-provoking thoughts such as "I'm awake again, I have work in the morning, and I'll be tired. How am I going to cope?!" These thoughts can trigger the stress response and hinder sleep. Instead, shift your mindset to "If this is what my body wants to do, I'll just lie here and relax." Consider wearing headphones to listen to relaxation music, guided meditation, or listen to a Blue Gold Sleep Story. Avoid forcing sleep; let it happen naturally.
Embracing Better Sleep
Improving sleep is a personal journey that requires patience and experimentation. Understanding sleep problems, acknowledging their effects, and implementing practical solutions can help you take control of your sleep health.
Seeking Support
As a Health Coach with personal experience in dealing with insomnia, I can provide a holistic approach to improving sleep quality. I focus on addressing the underlying causes of insomnia using natural remedies and techniques, allowing me to empathise and customise strategies to meet each client's specific needs.
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