What causes insomnia ?

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What causes insomnia ? 

       What keeps you up at night pondering deeper questions excitement about a big trip for is it stress about unfinished work an upcoming test or a dreaded family gathering. For many people the stress is temporary as its claws is quickly resolved but what if the very thing keeping you awake was stressed about losing sleep this seemingly unsolvable loop is at the heart of insomnia the world's most common sleep disorder. 

   

          Most anything can cause the occasional restless night a snoring partner physical pain or emotional distress end extreme sleep deprivation like jet lag can throw off your biological clock wreaking havoc on your sleep schedule but in most cases sleep deprivation is short term eventually exhaustion catches up with all of us however some long term conditions like respiratory disorders gastrointestinal problems and many others can overpower fatigue and as sleepless nights pile up the bedroom can start to carry associations of restless nights racked with anxiety come bed time insomniacs are stressed so stressed their brains hijacked the stress response system flooding the body with fight flight or freeze chemicals cortisol and adrenal cortical tropic hormones coursed through the bloodstream increasing heart rate and blood pressure and jolting the body into hyper arousal in this condition the brain is hunting for potential threats making it impossible to ignore any slight discomfort or nighttime noise and when insomniacs finally do fall asleep the quality of their rest is compromised our brain's primary source of energy is cerebral glucose and in a healthy sleep our metabolism slows to conserve this glucose for waking hours but P. E. T. studies show the adrenaline that prevents sleep for insomniacs also speeds up the metabolism while they sleep their bodies are working overtime. 

         Through the brain supply energy giving glucose this symptom of poor sleep leaves insomniacs waking in a state of exhaustion confusion and stress which starts the process all over again when these cycles of stress and restlessness last several months they're diagnosed as chronic insomnia and while insomnia rarely leads to death it's chemical mechanisms are similar to anxiety attacks found in those experiencing depression and anxiety so suffering from any one of these conditions increases your risk of experiencing the other 2. 

          Fortunately there are ways to break the cycle of sleeplessness managing the stress that leads to hyper arousal is one of our best understood treatments for insomnia and good sleep practices can help rebuild your relationship with bed time make sure your bedroom is dark and comfortably cool to minimize threats during hyperarousal only use your bed for sleeping and if you're restless leave the room and tire yourself out with relaxing activities like reading meditating or journaling. Regulate your metabolism by setting consistent resting and waking times to help orient your body's biological clock this clock or circadian rhythm is also sensitive to light so avoid bright lights at night to help tell your body that it's time for sleep in addition to these practices some doctors prescribe medication to aid sleep but there aren't reliable medications that help all cases and over the counter sleeping pills can be highly addictive leading to withdrawal that worsen symptoms but before seeking any treatment make sure your sleeplessness is actually due to insomnia approximately 80 percent of patients diagnosed with chronic insomnia are actually suffering from a less common genetic problem called delayed sleep phase disorder or D. S. P. D.. People with DSP D. have a circadian rhythm significantly longer than 2004 hours putting their sleeping habits out of sync with traditional sleeping hours so while they have difficulty falling asleep at a typical bed time it's not due to increased stress and given the opportunity they can sleep comfortably on their own delayed schedule our sleeping and waking cycle is a delicate balance and one that's vital to maintain for our physical and mental well being for all these reasons it's worth putting in some time and effort to sustain a stable bed time routine but try not to lose any sleep over it. For more tips on how to get a better night's rest check out this Ted ed blog post with 7 practical sleep packs from a neuroscientist.