Sleep is a crucial part of our health and fitness. Most of us know it is essential for physical and mental well-being. However, despite knowing this, many people struggle to sleep at night. It is normal to experience difficulty falling asleep from time to time. However, it can indicate an underlying sleep disorder if it becomes a regular occurrence. Understanding the causes of insomnia and how to address it is essential.
The most common cause of insomnia is stress. In addition to stress and anxiety, lifestyle habits can also play a role in insomnia. Eating a large meal close to bedtime or drinking caffeine late in the day can disrupt your sleep patterns. Additionally, it’s important to establish a consistent sleep schedule and create a comfortable sleep environment.
In today’s article, let’s explore some essential things you should know about insomnia, especially as you get older. Here’s what you need to know:
What Causes Insomnia?
Lifestyle Factors
One of the most common causes of insomnia is lifestyle factors, such as stress, poor sleep hygiene, and an inconsistent sleep schedule. Stress can make it difficult for your body to relax and fall asleep. Poor sleep hygiene involves drinking caffeine close to bedtime, having your phone or laptop in bed, or watching television in bed. An inconsistent sleep schedule can make it difficult for your body to adjust to the same bedtime each night.
Medical Conditions
Certain medical conditions, such as sleep apnea, hypothyroidism, and chronic pain, can also contribute to insomnia. Sleep apnea is a sleep disorder in which breathing is disrupted during sleep, which can cause insomnia. Hypothyroidism is an underactive thyroid, which can cause fatigue and difficulty sleeping. Finally, chronic pain can make it difficult to find a comfortable sleeping position.
Psychological Factors
Finally, psychological factors such as anxiety, depression, and PTSD can all cause insomnia. Anxiety can cause your mind to race, making it difficult to fall asleep. Depression can make it difficult to find the motivation to fall asleep. And PTSD can cause nightmares that make it difficult to get quality sleep.
How to Treat Insomnia?
The first step in treating insomnia is to identify the underlying cause. Once this is done, developing a treatment plan that includes lifestyle changes, behavioural modifications, and, if necessary, medication is essential.
Lifestyle Changes
Lifestyle changes can be helpful in treating insomnia. These include avoiding caffeine and other stimulants, avoiding alcohol and nicotine, exercising regularly, and creating a relaxing bedtime routine.
Behavioural Modifications
Behavioural modifications, such as cognitive behavioural therapy (CBT), can also help treat insomnia. CBT can help you identify and address any negative thought patterns or behaviours contributing to your insomnia.
Medication
Medication may be necessary if lifestyle and behavioural modifications are not enough to treat insomnia. Medications such as melatonin, benzodiazepines, and antidepressants can all be used to help treat insomnia.
How to Prevent Insomnia
The best way to prevent insomnia is to practice good sleep hygiene. This includes avoiding caffeine and alcohol close to bedtime, creating a relaxing bedtime routine, and maintaining a consistent sleep schedule. Additionally, avoiding screens and other distractions before bed can help you to fall asleep more easily.
The Bottom Line
Insomnia is a common sleep disorder that can have a negative impact on daily life. Medication may be necessary if lifestyle and behavioural modifications are not enough to treat insomnia. The best way to prevent insomnia is to practice good sleep hygiene, such as avoiding caffeine and alcohol close to bedtime, creating a relaxing bedtime routine, and maintaining a consistent sleep schedule.
In North Vancouver, Surrey, and Satellite Victoria Sleep Better Live Better practices, Dr. Muir and her qualified sleep team have helped thousands of patients find healthy sleep solutions. If you’re looking for a sleep centre, you’re in the right place. Contact us to learn more and get started! Book a consultation today.
