Sleep is crucial for human health, yet many struggle to sleep properly at night. Waking up suddenly in the middle of the night and finding it hard to fall asleep again is a sign of insomnia, which can be a short-term or long-term issue.
Why Does Insomnia Occur?
Several factors can disrupt sleep. Some common causes include:
- Effects of aging
- Frequent urge to urinate at night
- Menopause
- Night shift work
- Mental stress or anxiety
- Unhealthy lifestyle and diet
- Overuse of mobile phones, TV, or computers, which keeps the brain overly active
When Should You See a Doctor?
Experts suggest seeking medical advice if someone experiences sleep disturbances at least three nights a week for more than three months. Insomnia is not just a nighttime issue—it also negatively affects daily activities.
Experts’ Sleep Tips
Dr. Faith Orchard, a professor of psychology, says, “If I can’t sleep, I start reading a book and continue until I feel relaxed.”
Professor Colin Espie from Oxford University advises, “If I can’t fall asleep, I get out of bed and do something else before returning. This acts as a sleep recovery process.”
Symptoms of Insomnia
Experts have identified several symptoms of insomnia, including:
- Difficulty falling asleep
- Waking up in the middle of the night and struggling to fall back asleep
- Waking up too early in the morning
- Feeling fatigued during the day
What Happens in the Brain?
Two key processes control sleep and wakefulness:
- Sleep-inducing hormones: The body’s need for sleep increases as fatigue builds up throughout the day.
- Mental stress and anxiety: If the brain is stressed or anxious, it disrupts the normal sleep cycle.
Professor Espie explains, “The human brain is evolutionarily wired to stay alert to danger. Anxiety keeps our brain awake, which interferes with sleep.”
How Age and Habits Affect Sleep
Sleep patterns change with age. Teenagers tend to sleep late and wake up late, while older adults often wake up in the middle of the night.
Genetics can also influence sleep patterns. People prone to excessive worry or anxiety are more likely to suffer from insomnia.
What to Do If You Can’t Sleep?
Professor Espie suggests, “Instead of forcing sleep, decide to stay awake. This can help sleep come naturally.”
Experts recommend:
- Going to bed and waking up at the same time every day
- Sleeping in a designated place
- Avoiding work in bed
- Engaging in a different activity if sleep doesn’t come after lying down
- Avoiding excessive caffeine and sugar at night
- Exercising regularly
- Practicing meditation and relaxation techniques
Is Taking Sleeping Pills Okay?
Experts recommend Cognitive Behavioral Therapy (CBT) over sleeping pills. Research shows that CBT helps 70-80% of people overcome sleep issues effectively.
The Connection Between Screens and Insomnia
Does looking at screens before bed disrupt sleep? Dr. Faith Orchard says, “What you watch on the screen matters. If it triggers anxiety, it can interfere with sleep.”
Experts advise turning off mobile phones and other screen devices at least an hour before bedtime to allow the brain to gradually prepare for rest.
Effects of Menopause, Alcohol, and Night Shifts
- Menopause: Hormonal changes in women can disrupt sleep.
- Alcohol: It alters sleep patterns and can cause frequent awakenings.
- Night shifts: Workers should take short naps during the day to maintain their sleep routine.
Conclusion
Although insomnia is a common issue, long-term sleep disturbances require medical attention. By maintaining a proper sleep routine, reducing stress, and adopting healthy habits, insomnia can be effectively managed.
