Part 2. Causes If Insomnia

 

Causes of Insomnia: Uncontrollable Risk Factors

There are actually two different forms of insomnia--secondary (when insomnia occurs as a symptom or side effect of something else) and primary (when insomnia is a disorder in itself, not occurring as the side effect of another condition). Both are characterized by the inability to fall or stay asleep, but the causes insomnia are very individual.

There are two main categories of risks that can contribute to insomnia--those that you can't change, and those that you can

Uncontrollable Risk Factors

These variables are out of your control. Although you can't do anything to change them, it's important to know what has been associated with the development of insomnia.

• Your age. As you get older, your sleep patterns change, resulting in more awakenings during the middle of the night and a harder time staying asleep.

• Your gender. Insomnia is more common among women, but experts aren't exactly sure why. Some theories include hormonal changes; greater sensitivity to the sounds of their children; and higher incidence for conditions that can result in secondary insomnia, such as depression and anxiety.

• Your health history. Several medications can cause secondary insomnia, but many medical problems--emotional, neurological, respiratory, heart, thyroid, gastrointestinal, and chronic pain disorders--can all disrupt sleep quality and quantity.

• Your socio-economic status. Insomnia is more common in people of low socio-economic status.

• Your work hours. Shift workers are at a high risk for insomnia. Shift workers over the age of 50, and those whose shift hours change on a regular basis are even more prone to sleeping problems.

Causes of Insomnia: Controllable Risk Factors

Factors that you can control are related to your lifestyle--the choices you make each day about what to eat and whether or not to exercise. These are areas of your life where you can take control to improve your sleep and enhance your overall health.

Controllable Risk Factors

• Your diet. Eating a heavy meal too close to bedtime can interfere with sleep. Instead, try a light snack, but avoid protein- and caffeine-rich foods and beverages.

• Your caffeine intake. If consumed in large quantifies or close to bedtime, caffeine will keep you awake at night. Discontinue your consumption at least 4 hours before bed.

• Your exercise routine. Exercising too close to bedtime can interfere with your sleeping patterns. Finish your workouts at least 3 or 4 hours before you need to go to sleep.

• Your stress levels. People with uncontrolled, chronic stress are more prone to insomnia. Taking time to relax and relieve stress can help.

• Your outlook on life. A pessimistic outlook can significantly increase sleeping problems. People who focus on the positive tend to sleep better and experience better health.

• Your sleeping environment. It's more difficult to fall and stay asleep in a room that is bright, noisy, or extreme in temperatures (hot or cold).

• Your medications. Both prescription and over-the-counter medications can result in sleep disturbances. Talk to your doctor about this possibility and finding alternatives.

• Your sleep routine. When your sleep routine is disrupted (from travelling, staying up late, or sleeping in) you're more likely to suffer from insomnia. Keep a consistent sleep and wake schedule to avoid problems.

• Your use of tobacco products. Tobacco products all contain nicotine, a powerful stimulant that can interfere with sleep. Don't smoke or use tobacco before bed, but even better--take steps to quit today.

• Your drinking habits. If you drink alcohol to fall asleep, you're more likely to wake up in the middle of the night. Avoid or limit your use of alcohol at least a few hours before bedtime.

Every small lifestyle change you make, in conjunction with the treatment plan laid out by your doctor, can help you sleep soundly and improve your health and energy levels.