Causes of insomnia and how to help ourselves

Insomnia is a chronic or acute sleep disorder characterized by difficulty falling asleep, inability to maintain sleep, or early awakening, leading to insufficient rest and fatigue during the day.

 In today's dynamic world, marked by high levels of stress and constant connectivity with electronic devices, the problem of insomnia is becoming increasingly prevalent among the population. 

Insomnia in adults is often due to complex physiological, psychological, and behavioral factors, which is why it differs significantly from sleep disorders in infants and young children. In this article, we will focus on the specific causes of insomnia in adults and offer scientifically based methods for restoring full rest.

Types of insomnia and their symptoms

Insomnia is not a single condition, but is classified according to the duration and nature of the sleep disturbance, which helps guide the correct treatment. Distinguishing between these types is key, as they require a different approach.

Acute (temporary) insomnia:

• Symptoms: Difficulty falling asleep or staying asleep, lasting from a few days to up to three weeks. Leads to temporary fatigue, irritability, and mild loss of concentration, but usually leaves no long-term health effects.

Chronic insomnia:

Symptoms: Sleep disturbances occur at least three nights a week and last for three or more months. It is associated with significantly reduced work capacity, increased risk of accidents, development of anxiety, depression, and physical health problems.

Insomnia related to falling asleep

• Symptoms: The main difficulty is falling asleep at the beginning of the night, which takes more than 30 minutes. Often leads to frustration and the creation of negative associations with bedtime, which creates even more tension.

Insomnia related to sleep maintenance 

• Symptoms: frequent awakenings during the night or awakening much earlier than desired, with no opportunity to fall back asleep. Leads to the greatest daytime sleepiness and cognitive impairment, as it interrupts the most important phases of deep and REM sleep.

3 main groups of causes of insomnia in adults

To effectively deal with insomnia, we need to identify its root cause, which almost always falls into one of three main categories. Often, a combination of these factors leads to chronicity of the problem.

• Psychological and emotional factors

These are some of the most common causes of acute and chronic insomnia. Stress (work, family, finances) causes an increase in cortisol, which keeps the brain in a state of wakefulness and anxiety. Other causes include anxiety disorders, depression, and excessive thinking about problems before bed (so-called "racing thoughts"). These conditions directly disrupt the ability to relax and transition to sleep.

• Physiological and medical factors

This includes any physical condition or illness that interferes with uninterrupted sleep. Examples include chronic pain (arthritis, fibromyalgia), gastroesophageal reflux disease, hormonal imbalances (such as menopause or thyroid problems), restless legs syndrome, and sleep apnea (which causes repeated awakenings due to breathing stops). Certain medications (for blood pressure or asthma) can also be a cause.

• Behavioral causes and environmental factors

They are related to our sleep habits and environment and can often be corrected. Examples include poor sleep hygiene (irregular bedtime/wake times), caffeine or alcohol consumption late at night, excessive exposure to blue light from screens before bed (which suppresses melatonin), and an inappropriate sleep environment (noise, high temperature, or an uncomfortable bed).

How to deal with insomnia – basic tips

Before resorting to medication or therapy, the most effective approach to dealing with mild to moderate insomnia is to implement strict sleep hygiene. It is important to note that these golden rules are aimed at correcting behavioral and emotional factors; if the cause is a serious medical or physiological condition (such as sleep apnea or chronic pain), a specialist consultation is necessary.

• Maintain a strict schedule: go to bed and wake up at the same time every day, including weekends, to regulate your circadian rhythm.

• Limit screens before bed: avoid blue light from phones, tablets, and TVs at least 1-2 hours before bed, as it suppresses the production of melatonin (the sleep hormone).

• Create a relaxation ritual (warm bath, reading a book, meditation) in the last hour before bed to signal your body that it's time to rest.

• Make sure the bedroom is dark, quiet, and relatively cool, because these are the optimal conditions for melatonin production and for maintaining body temperature in line with the natural sleep cycle.

• Limit your consumption of caffeine, nicotine, and alcohol in the hours before bed. Caffeine and nicotine are stimulants that prolong the time it takes to fall asleep and make sleep lighter, and alcohol – while initially causing drowsiness – leads to sleep fragmentation. 

How to deal with insomnia – the role of supplements

Nutritional supplements for sleep can be an effective aid in restoring normal rest, especially when insomnia is caused by stress, anxiety, an irregular work schedule (disrupted circadian rhythm), or a deficiency in key nutrients. Supplements do not treat underlying medical conditions such as sleep apnea, but they can make it easier to fall asleep and improve sleep quality.

Basic rules for admission:

• Most supplements are taken in short courses (2 weeks to 3 months). Melatonin is usually taken only when needed to correct jet lag or a disrupted schedule.

• Take the supplements 30 to 60 minutes before bedtime to give the active ingredients time to take effect.

• Never combine supplements with prescription sleep medications or sedatives without consulting a doctor due to the risk of enhancing the sedative effect.

Most commonly used sleep supplements:

• Melatonin: a hormone that regulates the sleep-wake cycle. It mainly helps to fall asleep faster and adjust the circadian rhythm.

• Magnesium: a mineral known for its relaxing properties. It helps relax the muscles and nervous system, which contributes to deeper sleep.

• Valerian (Valeriana officinalis): herbal extract with a mild sedative effect. Used to reduce anxiety and improve sleep quality.

• L-Theanine: an amino acid found in green tea. Stimulates alpha brain waves, inducing a state of calm alertness without causing drowsiness, thus facilitating the transition to sleep.

Sleep is not a luxury, but the foundation of health 

Adequate sleep is a fundamental pillar of physical and mental health and should not be accepted as an inevitable casualty of a busy lifestyle. 

Don't let problems with falling asleep or staying asleep persist, but take proactive measures. 

Start by adjusting your daily habits and support your nervous system with quality sleep supplements to wake up rested and full of energy.