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Causes of insomnia and ways to cope with the problem
Insomnia is a problem that most people face to varying degrees. If previously we used to think that insomnia is just a temporary problem caused by stress, today it has become clear that there can be many more causes of sleep deprivation. Why don't we sleep at night and what can we do about it?
1. Stress and anxiety
One of the most common causes of insomnia is psycho-emotional problems. When thoughts about upcoming events, worries about work or personal life are raging in your head, falling asleep becomes much more difficult. Adrenaline, which is released into the bloodstream during stress, activates the nervous system, making us more alert. This prevents relaxation and, consequently, falling asleep.
2. Disruption of circadian rhythms
Circadian rhythms are our body's biological clock that regulates when we need to sleep and when to stay awake. Light and darkness play an important role in this process. For example, if we often sit in front of a phone or computer screen before bed, the blue light can suppress the production of melatonin - a hormone that helps us fall asleep. Thus, constant exposure to artificial light can disrupt our natural sleep-wake cycle.
3. Caffeine and other stimulants
Drinking coffee or energy drinks before bed is a habit worth reconsidering. Caffeine is a stimulant that blocks adenosine receptors (a substance that causes fatigue), which increases brain activity and interferes with falling asleep. Caffeine can remain in the body for up to 6 hours, and its effect can last even after evening consumption.
4. Gadgets and internet addiction
In the modern world, many people cannot fall asleep without checking social media or browsing the latest news on their phone screen. This affects not only physiology but also psychological state. Gadget addiction can lead to anxiety, nervousness, and constant brain stimulation, which makes falling asleep difficult.
5. Unhealthy habits and nutrition
Overeating, especially in the evening, can disrupt the normal sleep cycle. Heavy food raises blood sugar levels, and the body spends a lot of energy on digesting food, which prevents it from relaxing and transitioning to the sleep phase. In addition, alcohol, although it causes drowsiness, worsens sleep quality by disrupting its structure.
6. Physical activity
Lack of or, conversely, excessive physical activity can be a cause of insomnia. A sedentary lifestyle slows down metabolism and impairs blood circulation, which makes normal sleep difficult. However, intense workouts right before bed can, on the contrary, excite the nervous system, raising adrenaline levels, which will make falling asleep more difficult.
7. Diseases and medications
Some conditions, such as depression, anxiety disorders, restless leg syndrome, or chronic pain, can directly affect sleep quality. Medications, such as antidepressants, hypertension drugs, or stimulants, can also disrupt the normal sleep cycle.
How to cope with insomnia?
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Regularity: Try to go to bed and wake up at the same time, even on weekends. This will help stabilize circadian rhythms.
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Stress minimization: Learn to relax before bed, meditate or practice yoga.
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Screen limitation: Avoid using gadgets 30-60 minutes before bed.
- This news edited with AI
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