What Causes Insomnia?

Half of adults experience sleep disorders at some point, including difficulty sleeping. Knowing thecauses of insomnia,which is the name given to this problem, is essential in order to treat it. However, fewer than half see a specialist, despite its negative impact on their lifestyle. We are going to explain what this problem is and how it develops so that anyone can identify it and eventually overcome it.

What is insomnia?

Insomnia is theinability to sleepwith restful, good-quality sleep or in a sufficient way to feel energetic and active. In addition, it is often a symptom linked to another behavioural, environmental, circadian, psychiatric or medical disorder.

How do I know if I have insomnia?

To determine this, the first step is to pay attention to its main characteristics, which are:

• Difficulty falling asleep or staying asleep.
• Waking up too early.
• Non-restorative sleep, even when there is the opportunity to get it.

How many hours should I sleep?

This is not something mathematical, as it depends greatly on each person. However, there are some facts that help us know whether we are within or outside the normal range. In general, there are differences by age and, according to this, sleep tends to be as follows:

• Newborn:around 18 hours.
• Young adult:between 7.5 and 8 hours.
• Elderly person:around 6.5 hours.

In addition to this information, it is worth bearing in mind that between the ages of 30 and 60 it is normal for sleep quality to gradually decrease. During this period, sleep becomes more fragmented and lighter, although insomnia does not become pathological. For its part, the biggest drawback of insomnia is thatthe consequences last throughout the day. As a result, those who suffer from it feel tired, have difficulty concentrating, are irritable and lack energy.

What are the causes of insomnia?

Thecauses of insomniacan be varied. Therefore, when treating it, the root of the problem must be found rather than only acting on the symptoms. For anyone asking “why do I have insomnia?”, we are going to try to provide some tools to help identify the origin of this problem.

• Anxiety and depression. A psychiatric disorder, poor physical health or quality of life can lead to these disorders. The social pressures around us can also be a trigger.
• Excessive use of technology. This can disrupt the internal clock and alter the hormones that encourage rest, generating fatigue. That is why, during the last few hours of the day, it is better not to use electronic devices and to slow the general pace of activity.
• Taking work home. Something increasingly common. Experts advise respecting rest time after the working day to avoid stress and encourage leisure time.
• Health problems. Asthma, headache, chronic pain, heart failure, gastrointestinal disorders, hyperthyroidism... All of these conditions can affect rest.
• Menopause. This stage can worsen night-time rest. Avoiding stimulants such as caffeine, exercising daily and keeping the bedroom cool at night can be some effective solutions.
• Stress. Having an overload of stress for a long time can alter emotions and the rest cycle. Good planning and emotional control therefore seem essential in dealing with it.
• Use of medication. Certain medicines can disrupt sleep. If a particular one is suspected, it is best to see a doctor to ask for an alternative.
• Poor habits. Exercising late in the day, taking a very long nap, heavy evening meals and not going to bed at the same time can cause insomnia. The right approach is to do relaxing activities before going to sleep.

Types of insomnia

Now that we know more aboutinsomnia and why it happens, let us look at the different types.

• Early waking. The final awakening happens a couple of hours earlier than usual.
• Sleep-onset insomnia. This is linked to difficulty falling asleep within half an hour. Thecauses of insomniacan be drugs, anxiety or psychiatric problems.
• Sleep-maintenance insomnia. This involves waking during the night and frequent interruptions. It is common in elderly people.

Likewise, depending on its severity, a distinction can be made between:

1. Mild insomnia. It occurs occasionally and causes minimal or moderate impairment to quality of life. It is usually accompanied by irritability and fatigue.
2. Severe insomnia. It is daily and causes major impairment to quality of life. It affects work, emotional wellbeing and family life.

As a general rule, insomnia has an acute onset due to a stressful situation. But it often becomes chronic because of fears about not sleeping or because of poor habits related to sleep hygiene.

Is it possibleto prevent insomnia?

Some recommendations for preventing insomnia involve adopting good habits. Let us look at some examples:

• Adopt aregular schedulefor going to sleep and waking up, including weekends.
• Avoid naps.
• Doexerciseregularly during the day.
• Do not use bright lights after dusk.
• Keep the bedroom dark and cool.
• Avoid caffeine, alcohol and tobaccoin the last six hours before going to bed.
• Eat a light evening meal.
• Lose weight when overweight.
• Userelaxation techniques, breathing exercises or meditate for twenty minutes before going to sleep.
• Read something funny or light before going to bed.
• Avoid stresswith small daily changes in your surroundings.
• Write down the things pending for the next day and your worries. Also, make a list of the other things pending for the week. In this way,worries are put out of the mindbecause everything is under control and organised.
• Go to bed when you feel sleepy and get up when you are awake.

If, even with all this, good rest is not achieved, pharmacological and psychotherapeutic treatments can be used. However, knowing thecauses of insomniais essential in order to address it effectively. In addition, at Farmaciasdirect you can buy the bestproducts to combat insomnia, with pharmaceutical quality and exclusive offers, including recommended options such as ZzzQuil, specially designed to promote restful sleep.