Eye masksCauses of Insomnia

Everyone has had a restless night or two, or has had periodic difficulty in falling asleep. Not getting enough sleep can lead to physical, mental and social problems. Anyone who finds they cannot get to or stay asleep for an extended period is vulnerable to these issues and is an insomniac. The causes of insomnia are varied, and the cures for it are related to the causes.

What is Insomnia?

Insomnia is defined as the ongoing inability to get to or to stay asleep, or having bad-quality sleep for at least a month. Insomniacs find that even when they do manage to sleep they awaken fatigued, disoriented and display the characteristics of someone who is sleep deprived. Irritability, lack of ability to concentrate, slowed reaction times, and even physical manifestations such as headaches, dizziness and blackouts are common over an extended time for sleep deprivation. There are two main kinds of insomnia, primary and secondary.

Types of Insomnia

Primary insomnia is not caused by any known physical or mental medical condition presented by the individual in question. Instead, primary insomnia is caused by factors from outside, such as lifestyle choices. Secondary insomnia is caused by a medical condition, whether physical or mental, such as sleep apnoea or depression. Primary insomnia can often be remedied by decreasing the causal agents from which the insomnia springs; secondary insomnia is cured by dealing with the underlying medical condition. Both types of insomnia can be debilitating if left unchecked.

External Causal Factors of Primary Insomnia

Overindulging in alcohol or in caffeine, nicotine or other stimulants can wreak havoc with someone’s sleep routines. Stimulants are chemicals that increase brain activity and cause increased heart and respiration rates. Stimulants stymie the body’s method of preparing to sleep by lowering the body’s core temperature. Some prescription medicines, such as those for high blood pressure or weight loss, are stimulants. High stress, anxiety, and life changes such as having a baby can also cause insomnia, as the brain finds it difficult to let go when it is time to sleep.

Medical Causes of Secondary Insomnia

There are several causes of secondary insomnia. One of the biggest is sleep apnoea and snoring, both of which decrease the body’s oxygen intake during sleep due to narrowed or obstructed airways. Both conditions are often related to being overweight and are usually caused by enlarged adenoids or tonsils, or by deviated nasal septa. Depression is another major cause of insomnia, especially manic and bi-polar variations. These conditions cause frequent emotional and mental state changes that make sleep very difficult.

Addressing Insomnia

Chronic sleeplessness can usually be cured by removing the causes of insomnia. Not eating late at night, getting moderate exercise and maintaining a healthy weight, reducing the use of stimulants, and lowering stress and anxiety by practices such as meditation, yoga and therapy can remove many of the causes of insomnia. In the case of mental and medical issues, a physician is needed to assist in the process by prescribing medications as needed or to intervene surgically.  Prescription medications can also be changed to drugs that interfere with sleep patterns less.

Self-Help Methods

Aside from the normal ways to address their particular case, the insomniac should try other methods. Develop good sleep hygiene, meaning try to keep a regular schedule and develop better sleep habits. Don’t take naps during the day, stop watching TV or working in bed to reserve the bed for sleep only, make sure the mattress is comfortable, and add features to the bedroom like dark shades and white noise machines or fans. Minimizing light as much as possible is one of the best ways to encourage good sleep, so also try a sleep mask or eye mask.

Melatonin Production and Sleep Masks

The brain produces a chemical called melatonin that helps regulate sleeping and waking cycles. Insomniacs often have diminished melatonin levels, or may even have none at all. Light lowers melatonin levels, so by darkening the room as much as possible and by putting on a sleep mask or eye mask any residual light is blocked out. If the person awakens prematurely, the complete darkness the mask imparts can trick the brain into slipping back into sleep. Many insomniacs have found sleep masks to be very helpful in overcoming their problems.

Insomnia is not a joke or a passing problem for millions of people worldwide, but is instead a major issue that lowers their quality of life. Getting good, restful sleep is something many would pay dearly for. By addressing the underlying causes of insomnia, making some lifestyle changes and by cultivating good sleep hygiene a personal can often conquer insomnia’s hold over their dreams.