5 Top Reasons for Sleep Loss and Insomnia

Sleep Hygiene

Why Can’t I Get to Sleep?

 

Are you finding yourself twisting and turning at night? Perhaps you keep waking up and experiencing trouble getting back to sleep or have difficulty falling into a sleep that is deep and regenerative.

Late nights where you find yourself tapping into the early hours of the morning means the work gets done, but none of the recharging or healing takes place that would ordinarily.

There could be many whys in all this, be it finance worries or worries about job performance, children, relationships, health that is rapidly declining, grief or perhaps trauma. All these concerns can affect a person and prevent them from getting sleep that is restful. They may lead to short-term symptoms of sleep loss, but they may also cause chronic insomnia.

 

Obtaining good sleep hygiene means knowing how to create your sleep sanctuary.

 

If you are tossing and turning, it may be that the temperature of your bedroom is too warm. Often working out or training too close to bedtime triggers a restless night.

Drinking coffee too late in the evening may prevent you from getting to sleep. Sure it helped you get your work done before turning in for the night, but often we suffer the consequences of taking stimulants too close to bedtime. 

This includes smoking cigarettes at night. Ever had a few cigarettes before bedtime only to find your heart racing? It’s not a nice feeling. There are also many health conditions such as anxiety, depression, restless leg syndrome and sleep apnea which one may have to factor in when sleeplessness occurs.

Sleep is crucial for maintaining health and wellness. One must address issues with getting sleep immediately. Place this at the top of your priority list. Sleep is the time of day we should be enthusiastic about. It is when we are supposed to put aside our worries of the day and give way to healing and regeneration. Sleep allows us to recharge. Our brains get washed of all of the toxins and free radicals that have made their way in. Our immune system gets maintained in our sleep and this is also when our muscle-building repair takes place. Anything less than a quality 7-8 hours f=of sleep increases the risk of heart disease, kidney disease, diabetes, and stroke. Cognitively it slows down one’s performance and minimises ones ability to exhibit patience, consideration and joy.

What are some of the top 5 causes of Sleep Loss

Anxiety, Stress and Depression

The most popular reason one experiences short-term sleep loss is due to stress. Stress unfortunately by itself can create anxiety and depression. Emotions that are negative and play in your mind such as anger, worry and grief or the feeling of being overwhelmed does not deliver an individual to a calming state of mind conducive to sleep. The coinciding anxiety that results out of not getting to sleep is yet another factor which prevents rest.

Laptops, Phones and Tablets Emit Blue Light that Causes Sleep Loss

Many, if not most of us, in this digital age will check messages, text or browse the Internet. Doing this though before bedtime is a big NO NO. Our circadian rhythm is our internal clock. It expects us to sleep as the sun goes down and rise with the sun comes up. Did you know that even a quick trip to the bathroom at night or the bright lights of an LED alarm clock have the potential to prevent us from producing melatonin and reap its benefits? It is suggested one engage in relaxing activities before bed.

Drugs, Alcohol and Medication

Drugs and alcohol will affect sleep. One must also be aware of the over-the-counter and prescription medication that cause sleep loss. It is wise to check if your medicine has caffeine. This is occasionally featured in painkillers. Other drugs that cause sleep loss are decongestants, steroids, asthma medications, blood pressure medications and anti-depressants such as Prozac. If you find it hard to decipher what medicine may be causing your sleep loss, take down a journal and research each drug, or get advice from your doctor.

Restless Leg Syndrome (RLS)

Restless leg syndrome is a neurological disorder. RLS causes one to react and move around restlessly whether the compulsion is due to cramping, real or imagined. Extreme sleeplessness comes with this disorder, though it depends on the severity of symptoms.

Sleep Apnea

Characterised by interruptions in ones breathing throughout the sleep cycle, sleep apnea has the potential to be very dangerous. It has been suggested that excess weight may perpetuate symptoms. This is due to its impact on the soft-tissue in the mouth and throat, which obstructs the airway.

Sleep peptides are a viable treatment option for patients suffering from sleep loss. Get your sleep and regain your health and wellness.

References

 

  • Babson, K. A., Trainor, C. D., Feldner, M. T., & Blumenthal, H. (2010). A test of the effects of acute sleep deprivation on general and specific self-reported anxiety and depressive symptoms: an experimental extension. Journal of behavior therapy and experimental psychiatry, 41(3), 297-303.

  • Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 2, Sleep Physiology.

  • Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular vision, 22, 61-72.

  • Bass, J., & Takahashi, J. S. (2010). Circadian integration of metabolism and energetics. Science (New York, N.Y.), 330(6009), 1349-54.

  • Mahowald MW. Sleep Deprivation: Basic Science, Physiology, and Behavior Sleep Deprivation: Clinical Issues, Pharmacology, and Sleep Loss Effects. Arch Neurol. 2005;62(8):1314. doi:10.1001/archneur.62.8.1314-a

  • Mahfoud, Y., Talih, F., Streem, D., & Budur, K. (2009). Sleep disorders in substance abusers: how common are they?. Psychiatry (Edgmont (Pa. : Township)), 6(9), 38-42

  • Guo, S., Huang, J., Jiang, H., Han, C., Li, J., Xu, X., Zhang, G., Lin, Z., Xiong, N., … Wang, T. (2017). Restless Legs Syndrome: From Pathophysiology to Clinical Diagnosis and Management. Frontiers in aging neuroscience, 9, 171. doi:10.3389/fnagi.2017.00171

  • Tuomilehto, H., Seppä, J., Uusitupa, M., Tuomilehto, J., Gylling, H., & Kuopio Sleep Apnea Group, f. (2013). Weight Reduction and Increased Physical Activity to Prevent the Progression of Obstructive Sleep Apnea: A 4-Year Observational Postintervention Follow-up of a Randomized Clinical Trial. JAMA Internal Medicine, 173(10), 930. doi:10.1001/jamainternmed.2013.389

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