15 Main Causes of Insomnia
Main Causes of Insomnia
Sometimes we complain that we can not sleep, although, in fact, very often it happens that we become the culprits of their insomnia. Let’s look at the main moments from everyday life that most affect your condition and can provoke a lack of sleep at night.
So, the 15 most common causes of insomnia.
1. Exercises for the brain
In our world, it is very easy to feel exhausted, but even if you do not actually do anything and do not spend too much energy, it can still provoke excessive activity of your brain. Even though in most cases, people show their active activity during the day, many can not stop it at night. However, if you realize the importance of getting a good night’s sleep, you can turn things around.
When we understand what our problems are, we can catch ourselves in those situations that provoke them, which means that we can fight it all. That is why it is very important to learn to control the subtle aspects of relaxation during sleep, to calm down, to achieve inner peace and harmony before going to sleep, not to allow experiences or a rapid flow of thoughts to prevent us from taking a break.
Therefore, instead of lying in bed thinking about what and how to do it, try to allow yourself to really relax. Relax, think of something nice and simple. This is what I call a brain exercise. Remember that you can’t be fully awake during the day if you haven’t had a good night’s rest.
2. Late night snack
When you go to bed a small amount of time after a snack, the acid in your stomach sends a certain amount of food into your esophagus. However, the lower esophageal sphincter is very weak, which is the fault of the valve between the esophagus and the stomach. As a result, your sleep is disrupted due to unpleasant heartburn, so-called acid reflux.
However, there is another reason to refuse a late snack. The body will be too busy digesting food and all the other processes that accompany it: detoxification, cell regeneration, and rebirth. Forget the way to the kitchen at least 3 hours before bedtime.
3. Fried potatoes
Omega-3 fatty acids are found in a variety of foods: oily fish, walnuts, canola oil, and Flaxseed, they help protect people from heart disease and help them sleep well.
Twenty percent of the gray matter in the brain is omega-3, which is an integral part of cell membranes.
Twenty percent of the gray matter in the brain is omega-3, which is an integral part of cell membranes. Neurotransmitters are chemicals that help transmit signals from one area of the brain to another, and some of them – including serotonin, dopamine, norepinephrine, and acetylcholine-control our activity levels, meaning they decide whether to sleep or stay awake.
If you allow your membranes to consume too much TRANS fat (which is plentiful in foods such as fried potatoes, doughnuts, cookies, and crackers) but do not consume enough omega-3s, the cells misinterpret the signals, and the normal functioning of the body is disrupted.
Of course, a glass of Cabernet is good with antioxidants. And it certainly helps you sleep, doesn’t it? However, not everything is as simple as it seems. At first, the drink acts as a sedative, but after a few hours of sleep, you “jump” out of this calming cycle.
In the middle of the night, when all the alcohol is metabolized, you will Wake up. Ideally, you can drink such a drink only once and then-at lunch, or at least 3 hours before bedtime.
5. Yoga before going to bed
As a rule, doing yoga before going to bed, you make your body a certain delay in terms of rest since during these exercises it is charged with energy. Doing yoga late at night will only help you Wake up. Unfortunately, even the calmest and slow exercises charge your body. Stretching is also a kind of physiological push.
Medications either stimulate or relax the brain. For example, some painkillers (Excedrin, Midol, and Anacin) contain caffeine, so try to carefully study the composition of what you take before bed.
Also, many prescription medications, including beta-blockers, can inhibit sleep.
Do you know what is the most ardent “thief” of sleep? Antidepressants! Insomnia is one of the symptoms of depression, and you certainly expected to be prescribed pills to help you fall asleep. However, selective serotonin reuptake inhibitors (such as Paxil, Lexapro, or Prozac) provoke a large flow of serotonin, which again leads to sleep disorders in many people. Be sure to consult your doctor if you suspect that your medication is interfering with sleep. You may be prescribed an alternative, or your schedule may be adjusted to stimulate you in the morning, rather than the other way around.
7. Excessive heat in the bedroom
Perhaps a warm bedroom sounds quite cozy, but it is not all simple. Your body temperature naturally drops during sleep, so if the room is too hot, you immediately start tossing and turning. According to the National Sleep Foundation, the maximum temperature suitable for sleeping is a range of 12 degrees to 24. The ideal temperature is 20 degrees.
Anxiety and intense thinking about issues that are painful for a person and cause discomfort, lead to an increase in stress hormones and, as a result, provoke insomnia.
Anxiety usually increases its effect in the evening, since during the day it is completely unnoticeable for a bunch of necessary things.
Unfortunately, real anxiety usually increases its effect in the evening, since during the day it is completely unnoticeable for a bunch of necessary things. But when you turn off the light and fall into complete silence, the whispers of alarm suddenly become incredibly strong and loud. So how do you get rid of all this? Everything is simple. Just imagine, before going to bed, you usually wash your face and brush your teeth, and you need to do the same with your thoughts. Studies have shown that purposeful control of your anxiety at night very quickly reduces the level of anxiety and allows a person to fall asleep faster.
9. Exercise in the evening
It is believed that it is better to do something in the evening than not to exercise at all. However, many people believe that evening exercises provoke increased wakefulness in their body, they should perform them in the morning. However, it is worth taking into account the fact that morning exercises even faster start the familiar cycle-sleep-Wake.
10. Spicy complex dishes
And you know that caffeine dissolves within 6-7 hours, and this is not the only thing that the body needs to digest. However, spicy food for the evening gives the body the same signal as caffeine. But such “cooling” products, such as melon, do just the opposite. If you’re going to use them at lunchtime, most likely you will soon want to go to sleep.
The main products that delay sleep are meat and potatoes. Animal protein, especially beef, takes root much more difficult than vegetable protein. Therefore, if you decide to eat a little steak at night, prepare for the fact that the body will send all its forces to digest food and will not think about sleep at all.
11. Physical exercise
Exercise can also really help you fall asleep well, but only if you do it at the right intensity. When you exercise hard, your body releases a huge amount of excess cortisol, which can greatly affect your ability to fall asleep. Also, over time, the function of the adrenal glands will begin to decrease, which will also affect the quality of sleep. The more simulators you use, the longer your body will take to calm down.
For you to be normal, do something calming, such as qigong, Tai Chi, or yoga (but not just before bedtime).
12. Chronic inflammation
For various reasons, we are constantly surrounded by various “pests” that strive to develop various inflammations in our bodies. For example, this applies to processed food, polluted air, constant stress, and various other factors. Most often, they provoke various heart diseases, obesity, diabetes, and rheumatoid arthritis. It turns out that all this also affects a person’s sleep.
Most people are not aware of the fact that even a slight inflammation provokes, even if not significant, but still an increase in body temperature. Before going to bed, we need to “cool down” a little, but the inflammation does not allow the body to do this.
First of all, you need to change your lifestyle. Get rid of bad nutrition, check your blood sugar, and try to eat as little refined carbohydrates as possible (chips, cookies, and crackers). At the same time, increase your intake of protein, omega-3 fatty acids, whole grains, fruits, and vegetables. Try to keep your sugar level normal and protect yourself from inflammation in every possible way.
13. Problems with the thyroid gland
The increased activity of the thyroid gland affects the entire body, so you start to feel anxious and anxious. It wears you out, but it keeps you awake. Also, the thyroid gland can simply disrupt your sleep. Because of its incorrect activity, the person is in a very sluggish state and can not cheer up during the day. We sleep much better and deeper when we spend enough energy during the day. Besides, some thyroid-stimulating medications can make you Wake up in the middle of the night.
14. The sensitivity of the stomach or intestines
Usually, people rarely think about the fact that insomnia can occur because they have a too sensitive stomach. However, many products can further enhance this reaction. These include soy, nuts, wheat, chocolate, corn, and milk.
Everything starts in the gut, however, this does not mean that everything will end there. Usually, digestive disorders involve all other functional areas of the body.
This often happens to those who have been taking non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen for a long time. The immune system is under stress, which is transmitted to the Central nervous system.
If you sometimes experience increased sensitivity in the intestines, it is best to have a special journal in which you will note when certain symptoms appear. However, remember that your body can react not only to the food that you have consumed during the day but also to the food that you ate a few days ago. Therefore, when logging, try to keep this in mind. Perhaps this is what will help you eliminate all the foods that prevent you from falling asleep, as well as identify those that, on the contrary, only improve your sleep.
Your adrenal glands produce hormones, including norepinephrine (adrenaline), a hormone of stress – cortisol and dehydroepiandrosterone (a hormone indicator which is usually inversely proportional to the cortisol).
When circadian rhythms and stress responses are normal, cortisol levels are high in the morning, but they gradually decrease in the evening.
However, when a woman’s stress state does not go away for many years, cortisol changes its value, so that it is less high in the morning than in the evening. When cortisol rises in the evening, sleep begins to suffer, because your mind and body are constantly strained.
To get your cortisol back to normal, you need to periodically focus your thoughts on something pleasant several times a day (for example, thinking about people you love or who you associate with pleasant memories) to create a condition called cardiac coherence by scientists.
This condition creates a balance between the parasympathetic and sympathetic nervous systems. Research shows that when you learn how to control your nerves, your hormonal balance is restored and sleep is restored.
These were the most common reasons why many of us have trouble sleeping. All these tips are officially supported by the opinions of experts in the relevant field, so they can all be fully trusted. Do not underestimate insomnia, many people are in a state where they can not fully sleep, very much hinders in life. They can’t work properly, have fun, or just live. I really hope that you don’t have any such problems right now, and if you do, you already know what to do. Avoid restless experiences before going to bed, complex spicy food that will be digested almost all night, monitor your health, do not allow chronic inflammation to take over your body.
What can you add to that? Leave comments below!