Insomnia Causes

Sleeping Disorders - The Shocking Truth

To successfully treat symptoms of any sleeping disorder it is necessary to understand the reason behind each particular inability to sleep. First of all insomnia is classified into primary and secondary insomnia.

The causes of primary insomnia are most often related to irregular conditions in a person’s day-to-day life experiences. The causes of primary insomnia are environmental influences and are not related to other health conditions.

In contrast, secondary insomnia is related to other underlying conditions such as health issues, chronic stress, depression or anxiety, pain or discomfort during the night, medication or other substances consumed, like alcohol.

The main causes of insomnia fall into four broad categories:

Cause #1  Lifestyle

Sometimes the way we live is what brings on insomnia.

Work: If you are a workaholic who works more than 10 hours per day or more than 6 days per week, you may be bringing on your own insomnia problem. If you seldom take time out of your busy schedule to relax you may be programming yourself to be an insomniac.

Inconsistent hours: About 60-70% of all shift workers develop sleep disturbances. Working in non-conventional hours such as rotating shifts or maintaining later hours during weekends can make you vulnerable to sleep problems.

Napping: Daytime napping will affect night time relaxation.

Food and drink

Heavy meals: Foods with large amounts of protein (meats, beans) eaten close to a bed time affect the ability to fall asleep.

Light meals: On the contrary, if you go to bed hungry the hunger will keep you awake just the same way as heavy meal do. People that are trying to lose weight frequently wake up.

Sugar: Sugar is used in many foods; ketchup for example contains high amounts of sugar which can keep you awake at night. So make sure to check for the sugar content in the foods you eat leading up to bedtime.

Caffeine: Drinks containing caffeine such as coffee and some sodas can have a profound effect on your ability to fall asleep. There are also some foods that contain caffeine that you may not be aware about. Chocolate has caffeine in it and the darker it is, the more caffeine it has.

Medications: Common and over-the-counter drugs for asthma, colds and weight loss are noted for containing stimulants. Medications taken for allergies, high blood pressure, heart disease, thyroid disease, birth control, pain killers, depression (especially SSRI antidepressants) can lead to insomnia.

Alcohol: Although alcohol may help you fall asleep, it can be a contributor to insomnia. It interrupts your sleep cycle causing you to wake prematurely and preventing you from a full night's sleep.

Tobacco: It has been found that smokers take longer to fall asleep than non-smokers due to the nicotine (a stimulant) present in their bodies.

Exercise Choices

Sedentary lifestyle: If you get little or no regular exercise, you are also at risk of developing sleep problems.

Exercise: Exercising too close to your bedtime can be one of insomnia causes. When you exercise, your blood is being pumped faster, waking up your senses. Exercising releases stimulating brain chemicals which may prevent sleep onset.

Cause #2  Sleeping Environment

Lights and Noise: Unwanted lights or noise may be keeping you from falling asleep or staying asleep.

Extreme temperatures: If the bedroom is too warm or if the air doesn't circulate well these are things that fall under the list of insomnia causes. Rooms that are cooler are easier to sleep in.

Space: A common cause of insomnia symptoms is not having enough natural space to twist and turn in the night. Blocks or objects in your bed can cause disruption to the natural sleeping cycle that can have lasting effects into the next day.

Partner: A lot of people may not know this but a partner snoring can reach 90 decibels - that's as loud as a kitchen mixer. If your partner snores it is likely to wake you up during REM sleep - which is your most restful phase.

Cause #3  Psychological

Stress: Stress from work, family, financial, or social situations contributes to short-term insomnia. Constant concerns can keep your mind too active, making you unable to relax. The effects of this can work in various ways, leading to stress symptoms which change your brain-chemistry or just leading to a 'busy mind' at night which stops you falling asleep.

Anxiety: Everyday anxieties as well may keep your mind too alert to fall asleep.

Learned insomnia: Worrying about having insomnia and then trying too hard or too much to sleep, making it much more difficult to feel sleepy.

Cause #4  Physical / Psychiatric Sickness

Physical health problems: These include sleep apnea (abnormal breathing while asleep), asthma, hyperthyroidism, tinnitus, arthritis, congestive heart failure, prostate problems and indigestion.

Pain: Some types of pain (muscle, bone, organ pain) can be key insomnia causes.

Emotional disorders: Depression is one of the most common causes of chronic insomnia.

Hormonal changes in women: Menstruation, menopause and pregnancy can trigger insomnia.

Decreased melatonin: To feel sleepy your brain needs to produce a chemical called melatonin, a natural sedative.

Sleeping Disorders - Insomnia Facts and Research

What Is Insomnia?

The Insomnia sleep disorder is also known as Wakefulness or Dysomnia and is an inability to sleep, or to sleep for long enough to get a proper night's rest. When you have trouble falling or staying asleep, you have insomnia.

The majority of researchers recommend that grownups need to sleep between six and eight hours nightly. Most of us work best on eight hours that includes REM time. Up to 20 million people in the United States alone have serious difficulty sleeping nightly.

Insomnia actually takes its name from the Latin word, which literally means “no sleep” or the inability to sleep (“In” means no and “somnus” means sleep). Insomnia is a term used to describe several types of sleeplessness. With insomnia, you experience a significant lack of sleep on a regular or frequent basis.

Insomnia usually takes one or more of the following forms:

Difficulty falling asleep - more common among young people.

Difficulty maintaining sleep (sleeping lightly and restlessly, waking often, lying awake in the middle of the night) - more common in people over 40. In younger people it may be associated with depression.

Waking early and being unable to get back to sleep - this is more common in older people and anyone worrying about something in particular.

There are two broad insomnia categories:

Transient insomnia - lasting for a few nights or weeks only, usually connected to a stressful event.
Chronic insomnia - lasting for several weeks, months or even years.

Insomnia is also classified into primary and secondary insomnia.

Primary insomnia is insomnia that is not caused by health problems. This is the most common type of insomnia.
Secondary insomnia is a symptom of another underlying condition that causes the insomnia. When you receive effective treatment for the underlying condition, the insomnia usually goes away.

People tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. About half of all people over 65 have frequent sleeping problems, such as insomnia, and deep sleep stages in many elderly people often become very short or stop completely.

Insomnia Statistics:

Psychological causes:                     50%
Behavioural causes:
sleep environment                          30%
stimulants or medication                  10%
Physical causes:                            10%

The end result is poor-quality sleep that doesn’t leave you feeling refreshed when you wake up. Insomnia can cause excessive daytime sleepiness and a lack of energy. Insomnia also can limit the energy you have to spend with friends or family. Long-term insomnia can cause you to feel depressed or irritable; have trouble paying attention, remembering and learning; and not do your best on the job or at school. Women and the elderly are the most common targets of this sleep disorder.


Recommended Reading:

Pure Sleep - Four Stages of Sleep and REM

The Mystery of the Sleep. 

While sleep is still something of a mystery, researchers have determined that there are distinct stages of sleep that a person goes through if they get a full night's rest. The exact function behind each is still being studied, but scientists have come up with at least a few reasons behind the stages. When you sleep, your brain goes through 5 different stages of sleep.

Usually sleepers pass through five stages: 1 - 4  Non-REM sleep and REM (rapid eye movement) sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. Each stage of sleep exhibits a different brain wave activity and each serves a different purpose.

Non-REM sleep. The brain is quiet, but the body may move around. Hormones are released into the bloodstream and our body repairs itself after the wear and tear of the day.
There are 4 stages of non-REM sleep:

Stage 1

Pre-sleep - the muscles relax, the heart beats slower and body temperature falls.

This state has many names such as day dreaming, zoning out and many others. It is the first step of falling asleep. In this stage, a person is still somewhat aware. Sounds may be enhanced and the awareness is being shifted inwards. During stage 1, sleepers may suddenly feel out of balance as if they were falling, or make jerky movements with their whole body.

This is also the most effective stage of sleep when taking a nap. It allows the brain to rest and replenish without shutting down the body. Most people who sleep normally stay in this stage for five minutes or less, but someone with insomnia might stay for much longer.

Stage 2

Light sleep - we can still be woken easily without feeling confused.

Stage 2 is categorized by sudden bursts of brain activity. This is the period when the body is shutting down. It may be accompanied by random arm and leg movements. The on-off transition into deeper sleep ensures that the body is in a safe and secure position before completely shuts off.

In this stage the heartbeat and respiration slow and become very regular. The body relaxes more deeply. Sleepers can still be aroused, but not so easily as when they're in stage 1. Most people spend about 30 minutes in stage 2. Stage 2 accounts for about 50% of all sleep time.

Stage 3

Slow wave sleep - our blood pressure falls, we may talk in our sleep or sleep walk.

This is known as deep sleep and is very hard to rise from. During deep sleep, blood pressure, breathing, and heart rate are at their lowest of the day. Blood vessels are fully dilated and blood is allowed to flow to areas that are normally turned off. Muscles are able to be nourished and repaired.

Stage 4

Deep "slow wave" sleep - we become very hard to wake.

Stage 4 is categorized by the deepest, most restorative sleep and if awoken from may result in grogginess. This is when the body has completely shut down and is rejuvenating.

During a normal night, sleep stage 4 which is for really deep replenishment of the body, is only reached during the first few cycles of sleep. It may even never be reached if the body is kept inactive.

Rapid Eye Movement (REM) sleep. It comes and goes throughout the night, and makes up about one fifth of our sleep time. During REM sleep, our brain is very active, our muscles are very relaxed, our eyes move quickly from side to side and we dream.

Stage 5

REM sleep is the most fascinating stage of sleep and is associated with dreaming. Scientists still do not know what true purpose it serves and there is much debate about it. The most credible explanation given so far is that it allows our brains to go through the day experiences and process what was learned.

During REM sleep, your eyes move rapidly back and forth under closed eyelids. Here, person is temporarily paralyzed, apparently Mother Nature's safeguard to prevent the physical acting out of dreams.

REM sleep accounts for about 20-25% of total sleep time in a normal adult.

Sleep Cycles

During sleep, the brain cycles from sleep stage 1 to sleep stage 5 numerous times. Each sleep cycle lasts about 90 minutes.

Early in the night, the brain spends more time in sleep cycles 3 & 4 and proceeds to spend more and more time in REM sleep.

In order for our sleep to be effective we must have enough time to allow for several cycles of Non-REM and REM sleep. If we miss out on any of these stages of sleep then our sleep is less restful. When considering how to get a good night sleep it is important to look at lifestyle, diet, exercise and other factors that affect our sleep.

Unrealistic Expectations About Sleep and Insomnia

15th Sleep Myths You Should Ignore.

In recent years, insomnia epidemic spread across the world and many myths have been created around sleep, yet many of us are not aware of the basic sleep facts.

Myth 1: Everybody needs 8 Hours of Sleep.

A lot of people buy into this myth and allow it to dominate their thoughts about sleep. When it becomes clear that, once again, the magic 8 hours aren’t going to happen tonight, panic starts to set in, driving away any possibility of getting a good night's sleep. Contrary to what many people believe, 8 hours of sleep is not that necessary. Millions of people function perfectly well on 5-7 hours of sleep. Accepting the truth those 8 hours is nothing but a myth can be your first step in ending insomnia.

Myth 2: During sleep, your brain rests.
The body rests during sleep. However, the brain remains active and gets “recharged.” During sleep, you drift between two sleep states, REM and non-REM sleep, in about 90-minute cycles.

Myth 3: Sleep Is A Passive Event.
Sleeping is not passive at all. The brain can be more active during dream sleep than it is in its awake state. Although the metabolic activity during REM sleep is high, it is essential in rejuvenation, memory rebuilding, and feeling refreshed.

Myth 4: The more I dream, the more tired I am.
It is well accepted that dream sleep is important to rejuvenation, and to feeling refreshed. All dreams, even nightmares, are sign of the full sleep cycle.

Myth 5: You can learn to get less sleep.

There is absolutely no way to "train" yourself to get less sleep. Researches has shown that restricting a person to 5 hours of sleep per night for a period of weeks can severely effect performance, impair judgment, cause mood swings and depression.

Myth 6: Napping will help me catch up on last night’s sleep.

If you buy into this myth, you will further disrupt your natural sleep rhythms and make it harder for you to fall asleep next night. What you need to do is stay awake until your regular bedtime and allow your natural tiredness to send you into dreamland.

Myth 7: There is such a thing as weekend sleep "Catch up".

When you don't get the proper 7 to 9 hours of sleep, you are accumulating a sleep debt. On weekends it would seem ideal to wake up later to catch up on lost slumber. However, it is much more efficient and healthier to develop a daily schedule that allows you a consistent 7 to 9 hours per night.

Myth 8: Losing an hour of sleep is no big deal.
When you get less sleep than you need, your ability to learn and physical activities is greatly reduced. As sleep loss builds over the time you develop a sleep debt. Having a sleep debt can interfere with hormones that monitor your appetite, change your moods and increase the risk of long term illness.

Myth 9: I can fall asleep and feel better if I stay in bed longer.
Trying to force yourself to sleep is self-defeating because it will increase your anxiety which will in turn make it harder for you to fall asleep and reinforce your fears about going to bed. Get up and do something that takes your mind off getting to sleep. Do not just stay in bed trying to force yourself to sleep.

Myth 10: If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep.

If you wake up in the middle of the night, relaxing thoughts may help to induce sleep more than counting sheep, which may become distracting. Most experts agree that if you do not fall back asleep within 15-20 minutes, get out of bed, and engage in a relaxing activity like listening to music or reading. Return to bed when you feel sleepy. And please avoid watching the clock.

Myth 11: Snoring is normal and indicates a state of deep sleep.

Everybody knows that snoring is very common, but frequent snoring can be a symptom of a life- threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea, or pauses in breathing while sleeping, preventing air flow, reduces oxygen levels and strains the heart and cardiovascular system, increasing the risk of cardiovascular disease. People with sleep apnea awaken frequently during the night. Obesity can contribute to sleep apnea.

Myth 12: Insomnia means difficulty falling asleep.
Difficulty falling asleep is only one of the four symptoms associated with insomnia. Insomnia itself can be a symptom of a sleep disorder or other health problems. According to a recent National Sleep Foundation Sleep in America poll, 58% of adults in the country reported at least one symptom of insomnia in the past year.

Myth 13: Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the quantity and quality of a person’s sleep.
Studies have found a direct relationship between poor sleep and health problems. Insufficient sleep affects growth hormone secretion that is linked to obesity. As the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle. However, interrupted sleep can affect the normal decline, leading to hypertension and cardiovascular problems. Insufficient sleep impairs the body’s ability to use insulin, leading to the onset of diabetes.

Myth 14: Older people need less sleep.
Older people have a tendency to get less sleep than youth and adults, but that does not mean they need less. The elder people need the same amount of sleep as the rest of us, they only may not be able to achieve this easily due to lower melatonin levels circulating in the blood. This is why you may notice older people nap more throughout the day, as their bodies try to make up for the lack of sleep.

Myth 15: Children with less sleep will become more tired.
Children have very different metabolisms than adults. If you think that by making your child stay awake in order to tire him/her out to fall asleep faster... think again. Children without enough sleep have a tendency to produce an excess of adrenaline and can end up more energetic, even hyper-active from a lack of sleep. Sleep disorders in children have been linked with Attention Deficit Hyper Activity Disorder (ADHD). Furthermore, children with sleep apnea have been linked with poor school performance and lower sports and health activities.

Insomnia Symptoms and Signs

How To Recognize Insomnia?

Insomnia is a sleep disorder that is misunderstood by millions. While some people think that by staying awake they will get sleep disorder, others have various myths about this problem.

Insomnia symptoms in some people may not be so obvious and vary by individual. Some may not have a hard time falling asleep, but they display insomnia in a different way. Some may wake up in the middle of the night and have difficulty going back to sleep. Most of the time, insomniacs have very unsatisfying and poor quality sleep.

There is various causes, ranking from environmental, to psychological, to physical. Any given insomnia symptom can stem from one or more of these factors. However, there are a few easily recognized symptoms and signs that lend themselves to a diagnosis of insomnia.

5 Symptoms of Insomnia you should be looking for:

Symptom #1: Difficulty falling asleep. Insomniacs lie in bed for hours in frustration, tossing and turning. Because of the poor quality of sleep they are tired for most of the day.

Symptom #2: Frequent wake ups. Insomniacs tend to wake up in the middle of the night and they are not able to go back to sleep. If they do manage to go back to sleep, it is often unsatisfying.

Symptom #3: Wake up too early. It is called terminal insomnia. Many people with terminal insomnia have no trouble getting to sleep when they go to bed. They have little trouble staying asleep either. They just wake up too early in the morning.

Symptom #4: Reverse sleeping pattern. Insomniacs have a hard time staying away during the day. They tend to take naps, but they still end up with little or poor quality sleep during the night.

Symptom #5: Feeling Anxious And Depressed. Anxiety and depression is another of the main symptoms of insomnia with nine out of every ten sufferers suffering with one or the other.

5 Signs of Insomnia you should be looking for:

Sign #1: Tiredness. This isn't your normal kind of tired. This is a true feeling of exhaustion and not wanting to do anything but sit on your couch and relax. If this feeling is always present, there is a good chance you have insomnia.

Sign #2: Irritability. You may become irritable because of your insomnia. It's not that some particular person is annoying you; it's just that everyone and everything around is an annoyance.

Sign #3: Poor Memory. You can recall what have happened, but you can't get into any ditails about it. It's as though there are pieces missing from your memory. It's more of a "I remember, but I don't really remember" kind of feeling. This is definitely one of the most annoying signs of insomnia.

Sign #4: Lack of Concentration. You can do necessary tasks and have short conversations with people, but you're only half way "there". In other words, you're not at all focused on the task at hand, whether that be working on your project or having a conversation with a friend. To summarize: the lights are on, but no one is home.

Sign #5: Impaired Reaction Time. Everything you do will be as you are in slow motion. This is probably one of the most severe signs of insomnia, as it not only impairs your physical reaction time, but it also deteriorates your mental reaction as well.

When It May Be Not Insomnia

As we age, our sleep tends to become lighter and last shorter. This is why elderly people often find themselves tossing and turning in bed in the middle of the night or in the early morning hours. As we grow older, our body tend to have a lower physical need for sleep, but most elderly people believe that they must sleep a certain amount of time. Thus, their sleeplessness is not really insomnia, but their body actually telling them it does not need more sleep and rest than it already had.