What disturbs you at night? Thinking about serious issues? Excitement for a lengthy journey? Or is it anxiety related to pending tests, incomplete job, or a feared family reunion?
Many people only experience this tension briefly because its root cause is easily fixed. But what if worrying about not getting enough sleep was the very thing keeping you up? The most prevalent sleep condition in the world, insomnia, is caused by this seemingly intractable loop.
The occasional restless night, a partner who snores, bodily pain, or emotional distress can all be brought on by almost anything. Additionally, severe sleep deprivation, such as jet lag, can mess with your biological clock and disrupt your sleep schedule. But sleep deprivation typically only lasts a short while. We’re all going to become tired eventually. However, some chronic diseases, including digestive issues, respiratory issues, and many others, might outweigh weariness. And as the number of restless nights increases, the bedroom may begin to conjure up memories of anxiously restless evenings. When it’s time for bed, insomniacs feel anxious. They are so stressed out that their brains hijack the stress response system, overwhelming the body with chemicals that cause it to fight, flight, or freeze.
Bloodstream-circulating cortisol and adrenocorticotropic hormones jolt the organism into hyperarousal by raising heart rate and blood pressure. The brain is constantly scanning for potential hazards in this state, making it impossible to ignore any minor discomfort or nocturnal noise. Additionally, the quality of an insomniac’s sleep is impaired when they do finally get some shut-eye. Cerebral glucose is the main energy source for our brain, and during sound sleep, our metabolism slows to save this glucose for waking hours. However, according to PET research, the same adrenaline that keeps insomniacs awake also speeds up their metabolisms. Their bodies are working overtime while they are asleep, depleting the brain’s supply of glucose, which provides energy.
This insomnia symptom causes a person to wake up exhausted, disoriented, and stressed, which triggers the cycle to repeat itself. Chronic insomnia is labelled when these periods of tension and restlessness linger for several months. Even though it rarely results in death, insomnia’s molecular mechanisms are related to the anxiety attacks that are experienced by those who are depressed or anxious. Therefore, having one of these ailments raises your probability of having the other two as well.
Fortunately, there are strategies for ending the vicious cycle of insomnia. One of the most effective therapies for insomnia is managing the stress that triggers hyperarousal, and excellent sleep habits can help you reestablish a positive relationship with bedtime. To reduce “threats” during hyperarousal, make sure your bedroom is dark and comfortably chilly. Only use your bed for sleeping; if you find yourself getting restless, get out of the room and engage in relaxing hobbies like reading, practising meditation, or keeping a journal. Set regular sleeping and waking hours to assist align your body’s biological clock and control your metabolism. Avoid bright lights at night to help your body recognise that it is time to go to bed since this clock, also known as the circadian rhythm, is sensitive to light.
In addition to these methods, some doctors sometimes recommend sleeping pills, however not all of these are effective sleep aids. Additionally, over-the-counter sleeping drugs have a high potential for addiction, which can increase withdrawal symptoms. Check to see if you genuinely have insomnia before seeking any treatment, though. A lesser-known hereditary condition known as delayed sleep phase disorder, or DSPD, affects about 8% of patients who have been diagnosed with chronic insomnia. The circadian rhythm of people with DSPD is much longer than 24 hours, which causes sleeping patterns to be out of sync with conventional sleeping hours. So even when kids have trouble going asleep at a regular bedtime, it’s not because they are under more stress. They can also easily sleep on their own delayed schedule if given the chance. For the sake of our physical and mental health, it is crucial to preserve the delicate balance between our sleeping and waking cycles. For all of these reasons, maintaining a consistent nighttime routine is worthwhile—just don’t let it keep you up at night.