Causes of Insomnia and its effect

What does good sleep look like?

Are you getting enough sleep? The amount needed per night varies depending on age. For an adult, a good rule of thumb is between 7.5 to 9 hours. For older children, it is usually 9 - 10 hours. For younger children, it can be as many as 12 to 14 hours. The normal pattern of sleep goes through cycles each night. These cycles are broken down into two main types:

• Non-REM which consists of four stages of sleep - each one becoming deeper.
• REM which stands for Rapid Eye Movement. This is the stage where most dreams occur.

• Need someone or something to alert you when it is time to get up.
• Difficulty getting out of bed in the morning.
• More tired in the morning then when you went to bed the night before.
• Frequently run out of energy before the end of the day.
• Doze off while doing something else.
• Have a strong desire to stay in bed over the weekend.

• Not being alert to handle the day's activities adequately.
• Dangerously close to falling asleep when driving or while being involved in other critical activities. Often exercise poor judgement in maneuvering.
• Become impatient, irritable, and angry with problems and people.
• More prone to injury when exercising or just moving around. More prone to falls. General safety is a concern.
• Increased confusion over normal life issues and general forgetfulness. Often misplace things.
• More susceptible to sickness and health problems.
• Having a negative attitude or outlook. Complaining about life. Holding on to negatives.
• Running away from problems or not being able to solve them.
• Depressed about my life circumstances or condition.
• Inability to cope with stress.
• Difficulty making decisions.
• Reduced creativity. Only able to deal with simple tasks.
• Weight gain.

Causes of Insomnia: Lack of Exercise
Research has shown that moderate exercise helps you get to sleep and then stay asleep for longer periods of time. Aerobic exercises such as jogging, swimming, biking, use of a treadmill, or walking result in a rise in body temperature. This rise will be followed by a gradual lowering of temperature over the next several hours. The cooling of body temperature creates a rhythm that makes it easier to fall asleep.

The fatigue produced by exercise also acts as a tranquilizer to ease you into sleep and avoid insomnia. Other benefits of exercise include:

• Reduces stress by helping to lower lactic acid in the blood.
• Sharpens brain functioning by increasing oxygen availability.
• Increases production of endorphins helping create a sense of well-being and a resistance to pain.
• Strengthens heart and lungs.
• Relieves stress and tension.

Sometimes exercise just does not seem to happen. Children will get distracted by electronics or television. Older adults complain about being too busy or too tired. If lack of sleep is a problem, it may be time for a change. Remind those around you that you want to make exercise a priority. If you already are involved with a consistent program, come along side and help others. Family planned activities may be just what is needed to encourage and jump start an exercise routine.


Causes of Insomnia: Improper diet
For the most part, sleeplessness is simply the aftermath of what you eat and time of day when you eat it. Eating too much just before bed, can keep you awake and uncomfortable. A full stomach can feel like a rock. It is good to eat the night time meal at least 3 hours before going to bed. The problem is that the family dinner schedule does not revolve around any one person. On a regular basis, however, it is important to stick with a reasonable schedule that everyone can agree on.

Sometimes the problem is with the types of food consumed. Eating the wrong things can raise blood sugar levels, bring on a jolt of energy and generally interrupt sleep. Stimulants like coffee, tea, Spicy food, Cola, and chocolate fall into this category. Other foods, such as beans, cucumbers, and peanuts can cause gas, heartburn, and indigestion which can also be a problem. Alcohol and meats high in protein can block serotonin levels in the brain which is an important factor of initiating sleep.

On the other hand, foods that promote sleep include:

• Leafy green vegetables, oats, almonds.
• Whole wheat, bagels, crackers, and brown rice.
• Legumes, peanuts, fish, poultry.
• Mushrooms.
• Fruit.

Correcting diet issues is not always easy. The evening meal is often the largest of the day and filled with many of the things on the wrong list. It takes will power and the cooperation of family members to keep this under control. Studies have shown that there is a direct link between obesity and insomnia.


Busy schedules and procrastination
Your schedule may take you late into the night, cutting into needed sleep time. For college students and teenagers, this can be especially troubling. School and extracurricular activities push required homework later at night. The problem could be too much late night technology. The next day, the tired learner still has to get up early and repeat the process. Over time, this lack of sleep can lead to depression and other ailments.

The impact on business people is similar. Work typically runs late. The passion to succeed or just being discontent with current status may push employees to the limit. In addition, family obligations and social activities further push bedtime back. The cycle continues unrelentingly.

Allowing your life to be filled with activities and responsibilities can be exciting. It can also be stressful. The pace during the day may be difficult to turn off. This overload may lead to fitful rest periods. The tendency is to replay the day's issues after lying down to sleep.


Environment and living conditions
There are many annoying factors that can keep you awake. Noise level, temperature, light, sleeping surface, and disruptive sleep patterns of a spouse can all impact your sleep. Conflicts with in-laws, spouse, or children also will contribute to a feeling of exhaustion and irritability. Other factors could be pets, television, books, and other electronic devices.

Your environment may not be mellow or peaceful. There could be loud conversation, arguments, and outright fighting by neighbors or even your own kids. These things are real and can cause you to have a rough time going to sleep and staying asleep. Even waiting for the inevitable interruption can make you anxious and uptight.

Things you can do about lifestyle....
How to sleep better. Here are a number of routine practices that will induce sleep naturally and address your insomnia causes. You can call this sleep hygiene. These seem simple, but forming good habits may be all the encouragement your body needs. The sleep debt that has built up needs to be reversed before more serious medical issues pop up.

The following items are common sense cures related to insomnia:

• Make sure that your mattress supports you properly and has enough room for comfortable sleep.
• Try to block out unwanted sounds with earplugs or use "white noise" such as a fan, air cleaner or sound conditioner.
• Restrict or eliminate caffeine after morning hours.
• Don't exercise close to bedtime.
• Don't eat or drink too much just before going to bed.
• Sleep in a dark, quiet, cool and comfortable place. This is especially important in hot weather.
• At the end of the day, engage in relaxing activities such as reading or music. Do these things before lying down.
• Participate in social leisure activities with good friends.
• Alert those around you that you would like a reduced noise level.
• Avoid mentally stimulating activities.
• Ensure adequate exposure to natural light to promote a healthy sleep-wake cycle.
• Go to bed at a regular time.
• Cut back on electronic activity.
• Catch-up slowly on missed sleep.
• Don't take naps after 3pm.
• Hanging a blackout curtain or wearing a night mask may be a necessity.
• Make your pets comfortable and secure so that they won't bother you later.

Medications can also cause insomnia. Antidepressants such as fluoxetine, bupropion, theophylline, lamotrigine, felbamate, and beta-blockers are in this catagory.

About 10 - 15% of chronic insomnia cases result from substance abuse, especially alcohol, cocaine, and sedatives. Excessive use of alcohol tends to fragment sleep and cause wakefulness a few hours later. It also increases the risk for other sleep disorders, including sleep apnea and restless legs.

These persistent medical problems could be keeping you awake and uncomfortable. For others, there could be breathing problems that interrupt rest. The effects of sleep deprivation may seem minor at first. Regardless, ongoing chronic insomnia can go from minor irritation to major health issues. Most medical conditions should be addressed through a physician. Whatever the causes of insomnia, it is worth the effort to get proper treatment and relief.

Insomnia causes brought on by medical problems
Looking at the problem from the other side, there are a number of medical risks that increase with insomnia. Studies have shown a greater probability of diabetes type 2. There are also indications that wounds heal slower with chronic lack of sleep. Reaction times where a patient choice needs to be made appear to be slower and more problematic. Considering the long term impact, it is all the more important to deal with sleep issues.

Sleep apnea - common cause of chronic insomnia....Diet, exercise, and interpersonal relationships are things that each person can work on to help with sleep. Sleep apnea is different. This is something that natural sleep aids generally won't address. It is characterized by a disruption of breathing while the individual is asleep. You probably are not aware that you have a problem. It is not painful, but it is abnormal. Your bed partner is usually one who notices that you are struggling to breathe. If you are told that you appear to have breathing problems, it would be wise to investigate. If you snore, think about your wife or husband who may also be sleep deprived because of the noise.

Sleep apnea symptoms include:

• Frequent lapse in breathing.
• Loud snoring. (Snoring does not necessarily imply apnea)
• Sudden awaking to restart breathing.
• Waking up in a sweat.
• Feeling unrefreshed in the morning.
• Headaches, sore throat, or dry mouth the next day.
• Daytime sleepiness.

The impacts of sleep apnea include being overweight, smoking, nasal congestion, tonsil size, or the shape of the head and neck. If the issues are lifestyle related, the problem can be resolved at home without medical attention. Otherwise, sleep apnea treatments should be addressed and diagnosed by seeing your doctor or a specialist. Some types of apnea are life threatening. Don't ignore the issues. A medical visit will usually involve a sleep study to isolate problems.

Causes of insomnia: Narcolepsy
Narcolepsy is a sleep disorder that causes frequent daytime sleep attacks. It is a nervous system disorder that is caused by reduced amounts of protein which is made in the brain. Science does not fully understand why less is produced. Other conditions that cause insomnia can make narcolepsy worse.

The most common symptoms of narcolepsy include extreme drowsiness several times a day. The attacks generally last about 15 minutes each time. They often happen after eating, but may occur while driving, talking to someone, or during other situations. After that, you wake up feeling refreshed. This irregular pattern can impact mood and other relationship issues. There can also be more serious implications such as temporary paralysis after waking up.

There is no known cure for narcolepsy. The goal of treatment is to control symptoms. Lifestyle adjustments such as eating light or vegetarian meals, followed by a brief nap. This can reduce the number of unplanned, sudden sleep attacks. A doctor may also prescribe medications to help you stay awake.

Causes of insomnia: Bruxism
Bruxism is a condition where teeth are clenched tightly together or grind by sliding back and forth over each other. This can especially be an issue when it happens during sleep. Stress is a common factor contributing to bruxism. Insomnia, jaw pain, ear aches, or dental issues may be symptoms that surface. Simple treatment includes getting plenty of sleep, drinking a sufficient amount of water, and reducing stress in your life.

Causes of insomnia: Frequent urination
A frequent need to urinate at night is called nocturia. It is a common cause of sleep loss, especially among older adults. Nearly 65% of seniors report having this type of issue at least several nights per week. Getting up once per night is considered normal. Two or more times could be due to daytime tiredness. Patients with severe nocturia may get up five or six times during the night to go to the bathroom.

Nocturia could be a symptom of other medical conditions. Urological infections, tumors of the bladder or prostate, or disorders affecting sphincter control are common. Diabetes, pregnancy and diuretic medications can also be associated with nocturia. It is more common with age. The body produces less of an anti-diuretic hormone that enables retention of fluid. More urine is produced at night.

Another reason for nocturia among the elderly is that the bladder tends to lose holding capacity as we age. Finally, older people are more likely to suffer from medical problems that may have an effect on the bladder. Sometimes, nocturia may simply be the result of drinking too many fluids, especially caffeinated beverages, before going to bed.

To address the issue, drink your normal amount of liquid but do so earlier in the day. Cut down on any drinks in the last two hours before you go to bed - especially alcohol, coffee, tea or soda as these stimulate urine production. If you are still experiencing nocturia, consult your doctor as soon as possible. After examination, your doctor may prescribe medications, diagnostic testing such as urinalysis, or other medical testing.

Causes of insomnia: Sleep issues for women
Women undergo unique biological conditions. The menstrual cycle, pregnancy and menopause, can have a major impact on how well a woman sleeps. Changing levels of a woman's hormones throughout the month and over her lifetime, like estrogen and progesterone, have an impact on sleep. In addition, pain caused by migraine, tension headaches, night sweats, rheumatic and arthritis conditions as well as heartburn are all more common among women. Because of these issues, a higher percentage of women than men experience sleep problems.

Pregnancy has its own set of issues. In the first trimester, the sleep-inducing hormone progesterone starts surging through your body. The excess fluid may send you hurrying to the bathroom countless times every night. Finding a comfortable sleeping position is also hard.

During your second trimester, getting a good night's sleep is like being in the eye of a hurricane. You may also get significant energy boost. However, during your third trimester, the quality of your sleep may reach an all-time low.

Causes of Insomnia: Excessive anxiety or worry
So.... You just can't sleep. Often you don't want to let go of issues for fear of losing control. You don't want to be surprised by a negative outcome. If you spend just a little more time, you may be able figure this out. You dread the idea that something might be missed or overlooked or that you might make mistakes. These are all typical responses for someone who struggles with worries and cares. Suffering from anxiety interferes with normal sleep patterns and makes conditions even worse than they already are.

A constant battle is the inclination is to stay focused on problems until they are resolved. This includes thinking about things while lying in bed at night. This tossing and turning seldom resolves issues. Instead, constant worry leads to harmful results such as fatigue, lack of focus, negative thoughts, and being more prone to physical ailments.

Solution: Documenting and letting go. Taking unresolved issues to bed is asking for trouble. The tendency is to try and solve the problems before daybreak. These problems could be stubborn and challenging tasks or conflicts with those around us. There is a fear or insecurity that we might not be able to fix things. So we spent sleep time hours to work on them. However, these nighttime "think tanks" usually cause more damage than good.

It is important to not always look on the negative side. We cannot see an uncertain future. What if things don't work out the way we want? It is important to accept or tolerate uncertainty about pending events to keep you from going crazy over what you can't control. Postpone worry until the problems become real.

Sometimes we don't let go of issues because we are afraid that they will be forgotten or left to slide under the carpet. It could be a money issue or worrying about the well-being of other family members. One good solution is to document on paper the issues being faced. You can also record possible ideas or solutions to work through as time permits. Even set reasonable timelines that don't count addressing problems at night. Include things that scare you even if they aren't problems yet. Also list concerns for others that you tend to carry as a burden. You can then be confident that issues will be addressed and taken care of in due time. You don't have to worry at night.

Worry about the lack of sleep
One common problem is worrying about not sleeping. When getting up after a bad night, the lack of energy is obvious and the outlook for the day is negative. You may think to yourself, "This is horrible. I hope that I sleep better tonight... ". This can be agonizing. You feel defeated, but still endure through the day. The next night we fall into bed hoping that we will fall right to sleep. But as you watch the clock, the minutes and hours continue to tick by, and you are still awake. You become increasingly alarmed about not sleeping. Your concentration is on trying harder to fall asleep. This actually keeps the frustrated person awake further.

The question is - How bad is this silent problem? If sleeplessness persists for weeks and months, it is probably best to see a doctor. If it happens sporadically, there are things you can do to get better sleep. Here is a list of tips that may guide you to better sleep success:

Causes of Insomnia: Holding on to anger
Anger is something that plagues almost everyone. It could be a minor irritation or flair into full-blown temper tantrum. Anger activates a physical response. It can cause elevated blood pressure, a higher heart rate, and tense muscles. Anger is usually due to an internal response to something happening to the upset person. This inner turmoil should be taken care of quickly.

When anger is carried over to bed, insomnia is a likely result. As feelings simmer, the angry person is set further back by the loss of sleep. The anger issues may become even more difficult to deal with and the person will be even more irritable. The one who is angry ends up being hurt more than the object of their anger.

It is best to deal with your anger before the sun goes down. Deal with stress, worries, conflicts, and pressures early in the day. Keep short accounts. Leave time for relaxation.

Here is a list of clear actions that can reduce or eliminate anger.

• If frustrated by a subpar performance, make a list of things you could do to improve the situation. Tell yourself that the list will be there tomorrow and you can begin addressing it then.


• When everyday irritations overtake you, don't isolate yourself and stew about your misfortune. Get involved in an activity before you go to bed, that will consume your attention in a positive way.


• It is easy to become offended by the actions of others or by words that hurt. Angry, negative feelings should be dealt with before going to bed. They hurt you more than the one you are feeling anger toward. Talk to someone close to you and discuss your feelings. A supportive companion can remind you of your worth. Forgive, from your heart, the person who hurt you.

Melatonin has been successful to enhance sleep in routine home life, as well as to reduce jet lag problems during long trips. This natural hormone is also being tested as a sleep aid with the elderly and other populations. In addition, studies are focusing on whether or not melatonin can help improve sleep patterns in individuals with depression.

There are some risks. Melatonin, to date is unregulated and untested for long-term use in humans. For some melatonin causes grogginess and depression. Others report falling asleep quickly with melatonin only to awaken in the middle of the night. Still, studies show that melatonin is safe with short-term use.

Chamomile
Chamomile is a popular herbal sleep remedy that's been used for centuries. This herb also has anti-inflammatory and anti-bacterial properties.

German chamomile is best taken as a tea. Roman chamomile has a bitter taste and may be taken as a tincture. Both types cause a calming effect in the body for many people, which may help people feel relaxed and more prepared for sleep.

Tryptophan
Tryptophan is present in milk and warm milk helps some people feel drowsy. Many have purchased supplements through a health food store with mixed results. The influence of tryptophan on sleep continues to be studied in major sleep laboratories across the nation. While it is available as a supplement, you can include tryptophan in your diet through food sources such as turkey, cheese, nuts, beans, eggs, and milk. You can also boost serotonin levels in the brain by eating foods rich in carbohydrates.

Final Thought

Getting the root causes of insomnia will help restore your health, improve relationships and promote a better life. Insomnia causes many problems. Being able to get to sleep faster and then sleep soundly is a blessing beyond measure. The good news is: curing your sleep problems can often be accomplished through simple lifestyle changes.

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