Chronic insomnia is usually a result of stress, life events or habits that disrupt sleep. Treating the underlying cause can resolve the insomnia, but sometimes it can last for years. Common causes of chronic insomnia include: Stress.
Sleep difficulties are linked to both physical and emotional problems. Sleep problems can both contribute to or exacerbate mental health conditions and can be a symptom of other mental health conditions. About one-third of adults report insomnia symptoms and 6-10 percent meet the criteria for insomnia disorder.
Once chronic insomnia takes hold, people often feel anxious about sleeping and other aspects of their lives. This increases day-to-day stress, which in turn exacerbates insomnia symptoms. Other daytime impairments related to insomnia that can bring about or contribute to stress include: Feelings of fatigue and malaise.
Insomnia and overthinking often go hand-in-hand. So people with insomnia will commonly try to shut out thoughts that are stopping them from sleeping. This might sound sensible at first, but it can cause more problems than it solves.
Insufficient sleep has been linked to car crashes, poor work performance and problems with mood and relationships. Sleep deprivation also raises the risk of high blood pressure, heart disease, diabetes, obesity, depression, and stroke.
Stress, travel habits, poor sleep patterns, and eating too much in the evening are all thought to contribute. Insomnia has also been linked with mental illness and underlying sleep disorders.
If you're tired but can't sleep, it may be a sign that your circadian rhythm is off. However, being tired all day and awake at night can also be caused by poor napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet.
Insomnia, and other serious disturbances of sleep, are well established as a common symptom of anxiety disorders, as people's worries disrupt their ability to sleep well.
Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
Lack of concentration is a major insomnia effect. An exhausted brain can't adequately focus on the important tasks and priorities at hand—especially not for extended periods of time. Critical thinking and problem-solving skills are also negatively impacted by prolonged sleep deprivation.
No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
One of the first things sleep physicians tell insomnia patients is to get out of bed if you can't sleep. The worst thing you can do when you can't fall asleep is lie in bed and attempt to force yourself to sleep.
Treating insomnia typically involves sleep-inducing medication, cognitive behavioral therapy for insomnia (CBT-i), or a combination of both of these measures. Positive lifestyle changes may alleviate symptoms for some people, as well.
Don't try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating, or taking a bath. When you're sleepy, go back to bed.
Short naps generally don't affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.
Sleep deprivation significantly impairs a range of cognitive and brain function, particularly episodic memory and the underlying hippocampal function. However, it remains controversial whether one or two nights of recovery sleep following sleep deprivation fully restores brain and cognitive function.
Seeing a psychologist may also help you address sleep problems. Psychologists can help people change their behaviors and manage the thoughts, feelings and emotions that can interfere with a healthy night's sleep.
The chemical is called gamma-aminobutyric acid. GABA is the most common inhibitory transmitter in the brain. It is the brain's “brake fluid.” GABA decreases or stops the transmission of nerve impulses. A new study shows that GABA levels are reduced by 30 percent in adults with chronic primary insomnia.