There are many causes of insomnia. Attempting to identify the cause on your own can be overwhelming.
Below, we go over some of the common reasons a person may struggle to fall asleep with some helpful tips on how to correct the issue.
Let’s jump right in.
Think About Your Medical History
Insomnia often coexists with other physical conditions. For many individuals, these physical conditions are the cause of their insomnia.
Examples of conditions that interfere with sleep include:
Pain– Falling and staying asleep may be difficult when painful conditions like arthritis, fibromyalgia, or a bodily injury are present.
Hormonal imbalances– Hormones such as estrogen, progesterone, and melatonin promote a healthy sleep cycle. Histamine and serotonin are hormones that make you feel alert. When one or more of these hormones are imbalanced, it can be hard to fall asleep.
Gastrointestinal or urologic diseases– Falling or staying asleep can also be difficult with diseases that cause GI discomfort, incontinence, or the urge to use the restroom often.
Additionally, many medications can contribute to insomnia, so if you are having a hard time falling asleep while on medications, talk to your doctor about their potential side effects.
Consider Your Eating Habits
Several foods can interfere with an individual’s sleep patterns.
Caffeine- caffeine is a stimulant which means that consuming it keeps you awake and alert. Coffee, tea, and chocolate are examples of foods containing caffeine. The energizing effects kick in within an hour and last for an additional five hours.
Heavy meals- Normal or light meals take about three hours to digest, while heavier meals could take an additional few hours. If you eat a heavy meal before bed, your body will focus more on digestion than falling asleep, which will keep you awake. To avoid this issue, switch to eating light dinners with at least three hours between the end of your meal and bedtime.
Spicy food- If you struggle to sleep due to heartburn or indigestion, it may be because you are eating spicy foods that irritate the stomach. Laying down prevents gravity from keeping stomach acid down, and it creeps into the esophagus, making it hard to rest.
Nightshade plants- There is a group of plants called nightshades. These plants overstimulate the nervous system causing prolonged muscle contractions. When you wake up after eating nightshades, you may feel unrested or stiff. Examples of these plants include tomatoes, potatoes, eggplant, peppers, and any red spices.
Additionally, tobacco is also a stimulant and a nightshade plant, so smoking before bed may be a reason you are dealing with insomnia.
Consider Your Physical Activity
Physical activity can have a positive or negative effect on your sleep depending on how much you receive and when you are active.
Exercise increases body temperature and heart rate which can last for up to four hours. Raised body temperature and heart rate can make it difficult to fall asleep.
Intense exercise triggers the release of chemicals called endorphins which keep you alert and awake.
If you do not get enough physical activity throughout the day, your body may have a surplus of energy that needs to be burned to relax.
To ensure that physical activity does not interfere with sleep, save intense exercise for earlier in the day and complete any moderate to light workouts at least four hours before bed.
Think About What You are Doing Before Bed
Other than exercising, there are a few additional things you might be doing before bed that makes it hard to fall asleep.
The most common insomnia-causing activity completed before bed is using digital technology.
All modern screens emit blue light, which can disrupt sleep by suppressing the production of melatonin, a hormone that regulates sleep. Using screens before bed also stimulates the mind and keeps you alert far beyond the point at which you turn the device off.
Additionally, you shouldn’t work or study before bed because it creates a bedtime association, which means that your brain will begin to associate bedtime with being awake. This is also true for studying or working in your bed even during the day; the brain will associate the bed itself with being awake.
Do You Have Stress and Anxiety?
Stress and anxiety trigger the release of the hormones cortisol and adrenaline. Cortisol and adrenaline initiate a person’s natural “fight or flight” response, which is a survival mechanism that prepares the mind and body to battle a possible threat. Naturally, falling asleep will be highly unlikely during these moments of high adrenaline and cortisol release.
Stress and anxiety can also result in a surplus of racing thoughts that make it hard to turn off your brain, even when your body is ready to relax.
Tips For Falling Asleep With Insomnia
There are many things you can do to promote a healthy night’s sleep.
Marijuana- Many marijuana strains have a sedative effect that helps you fall and stay asleep. These strains (indica) also relieve pain, making it easier to sleep. Learn more about the appropriate strains to choose from at Marijuanadoctors.com
Environmental changes- You may be having a hard time sleeping because of the environment you are in. Try eliminating lights and noises, switching to a more comfortable bed, and adding aromatherapy to your nightly routine.
Melatonin- Melatonin is a naturally occurring chemical that regulates sleep. You can purchase melatonin supplements over the counter and use them to help you fall asleep.
