Common Causes Of Trouble Sleeping And Strategies To Improve Sleep And Mental Health
According to the Center for Disease Control and Prevention’s National Health Interview Survey (NHIS), in 2020, 14.5% of adults reported experiencing trouble sleeping every day or most days over the previous month. Persistent difficulty getting enough high-quality rest can result in a number of potential health challenges, from an increased risk of dementia, heart disease, depression, and certain cancers to trouble functioning and a higher likelihood of accidents. That said, there are a number of strategies that may help improve both the quality and the quantity of a person’s sleep, which can support physical and mental health in turn. Keep reading to learn more about some common causes of trouble sleeping and a few key tips for improving sleep patterns.
Defining trouble sleeping (insomnia)
Insomnia refers to difficulty falling asleep or staying asleep long enough to get high-quality rest. Research suggests that approximately 10–15% adults experience chronic insomnia. A person with insomnia will typically experience one of these three types:
- Initial insomnia, which typically causes difficulty falling asleep
- Late insomnia, which refers to a tendency to wake up too early in the morning and not be able to fall back asleep
- Middle insomnia, which refers to a tendency to wake up in the middle of the night and have trouble falling back asleep
If you’re experiencing symptoms of a sleep disorder like insomnia or others, it’s generally recommended that you meet with your doctor for evaluation and a diagnosis, if applicable.
How sleep apnea can affect the quality of your rest
Sleep apnea is another sleep-related condition that could make it hard for a person to regularly feel rested. The term comes from the Greek term “apnoia,” which means “without breath.”
The most common form of sleep apnea is obstructive sleep apnea. It’s typically caused by a collapse of the upper airway tissues, cutting off airflow, which often leads a person to suddenly awaken and begin breathing again. Some people are prescribed a special machine called a continuous positive airway pressure (CPAP) to help reduce the impacts of sleep apnea on their rest. These machines deliver constant air pressure into a person’s airway to keep it open during sleep.
Other sleep disorders a person may experience
Another category of sleep disorders that can cause sleep disruption is shift work disorders. These tend to occur in people who work night shifts or rotating shifts. Working different shifts can disrupt a person’s circadian rhythm, or sleep-wake cycle, which can make it difficult to fall asleep when it’s time to rest.
Sleep quality can also be disrupted by sleep-related movement disorders. These disorders may cause some people to move their legs involuntarily during sleep. Or, a person may experience sleepwalking or a REM behavior disorder. During the latter, a person may not lose control of their limbs as most people do during a REM cycle, which may lead them to act out their dreams.
How insufficient sleep can affect mental health and overall well-being
According to the National Institutes of Health (NIH), getting sufficient sleep can be important for a number of critical mental and physical processes. The NIH reports that good sleep can be important for things like brain function, decision-making, emotional regulation, attention, and creativity.
In contrast, a lack of quality sleep over time could increase the risk of health challenges like:
- Obesity
- Type 2 diabetes
- Cardiovascular conditions
- Certain types of cancer
- Depression
- Anxiety
- Psychosis, paranoia, and hallucinations
- Chronic pain
In other words, poor sleep can not only affect mental health but also physical well-being and many other facets of life. That’s why improving sleep hygiene and health is a common mental health topic.
Tips for improving sleep
Various strategies may help a person improve both the quantity and quality of their sleep. Those who experience poor sleep may benefit from implementing a sleep hygiene plan, which refers to positive sleeping habits. For example, those who work a typical day shift may benefit from setting an evening bedtime and keeping to it as much as possible. Sleep hygiene can also involve getting exercise at least four times per week, but not within three hours of bedtime, as exercise before bedtime may make it difficult to fall asleep. Sleeping in a cool, dark, quiet environment and limiting caffeine may be helpful as well.
Another component of hygiene that may help is to avoid screen time at least two to three hours before bedtime. According to Harvard Medical School, blue light from screens may affect a person’s circadian rhythm or sleep cycle, making it more difficult to fall asleep.
Stress reduction and its role in getting quality rest
Another strategy that may help with trouble sleeping is to implement stress reduction techniques. For example, some people may find that they sleep better if they practice deep breathing exercises on a regular basis. Examples include techniques like box breathing, pursed lip breathing, and diaphragmatic breathing.
Getting mental health support for trouble falling asleep
Individuals who experience difficulty sleeping may also benefit from speaking with a licensed mental health professional. A therapist may be able to uncover sources of stress and address any mental health conditions that might be interfering with a person’s rest. Therapists can also offer stress reduction strategies that might increase relaxation and reduce the time it takes to fall asleep.
How online therapy may help those who can’t fall asleep
Some people who experience trouble sleeping may have difficulty attending traditional in-person therapy sessions. For example, they may work long hours and/or sleep during the day to make up for lost sleep. In these cases, they might find it convenient to seek support through online therapy instead.
Online therapy allows people to connect with a therapist from home or anywhere with an internet connection at a time that suits their schedule, often even in the evenings and on weekends. Online therapy also can be more affordable than in-person therapy without insurance.
In addition to offering flexibility, research suggests that online therapy can be effective for treating a number of disorders, including insomnia. For instance, one study published in the journal Sleep suggests that cognitive behavioral therapy for insomnia (CBT-i) can be just as effective when delivered online as when delivered in person.
Takeaway
How can you improve sleep apnea?
Sleep apnea can often be improved with the help of a sleep medicine doctor, who may order a sleep study to determine if you have a specific type of sleep apnea. A doctor may then prescribe use of a sleep assistance machine, such as a continuous positive airway pressure (CPAP) machine or an auto-CPAP (APAP) machine. An APAP machine typically adjusts the airflow to meet the needs of the person sleeping during the night. Other people may receive a BIPAP machine, which typically offers two air pressure rates: one for inhalation and one for exhalation.
What are the most common sleep disorders?
Insomnia and sleep apnea tend to be among the most common sleep disorders. An example of one of the less-common sleep problems is narcolepsy, which can cause excessive sleepiness and sometimes a tendency to fall asleep without control.
Is insomnia an inability to fall asleep or trouble sleeping through the night?
Insomnia is often thought of as trouble falling asleep. However, this sleep disorder can also entail not being able to stay asleep and get enough sleep each night. Insomnia symptoms can also include a tendency to feel tired during the day. Regardless of the type of insomnia, there are evidence-based treatments available from sleep specialists at a sleep center. Typically, chronic insomnia lasts for three or more months, with difficulty sleeping at least three nights per week. On the other hand, according to the National Heart, Lung, and Blood Institute, short-term insomnia may last several days or a few weeks.
What’s the relationship between difficulty falling asleep and mental health?
Difficulty falling asleep can lead to stress and anxiety, especially if a person experiences chronic insomnia. Insomnia and the daytime tiredness it often causes may also lead to difficulty at work or school, which can increase a person’s stress levels. Over time, chronic insomnia can lead to increased risk of serious health problems.
How much sleep does a person need?
According to Harvard Health Publishing, experts typically recommend at least seven hours of sleep per night for adults. However, how much sleep a person needs can vary. Some people, known as short sleepers, tend to need a little less sleep to feel rested.
Why do I keep waking up and struggling to sleep?
The reasons for waking up and not getting to sleep may vary. Some people may experience a sleep disorder like insomnia or restless legs syndrome, the latter of which can cause an urge to move one’s legs at night. Other people might experience various neurological disorders that disrupt sleep. A doctor may be able to diagnose insomnia and other disorders and provide a treatment that helps people get a good night’s sleep, which can improve their mental and physical health.
What is the healthiest sleep aid?
The best sleep aid may depend on the cause of sleep problems and each individual’s medical history, including any prescription drugs they may be taking. However, some people might treat insomnia with a natural remedy like melatonin, which can affect the night-wake cycle. It’s typically recommended that people contact a doctor before taking any type of sleeping pills, including natural sleep aids, as a doctor my need (may need) to assess risk factors for each person. Also, some people may find that it helps to keep a sleep diary so that a doctor can review sleeping and waking patterns and devise a plan to help them get enough quality sleep.
How long can you go without sleep?
Some people occasionally go a couple of days without sleep, but even going 36 hours without sleep typically isn’t considered safe. At 48 hours, a person may begin to experience microsleep, which causes the brain to go offline for a moment.
Should I go back to sleep if I wake up tired?
If you wake up and feel sleepy in the middle of the night, you might try to go back to sleep. However, it may be best not to avoid looking at the clock. If you can’t sleep after approximately 20 minutes, you might consider sitting in a chair in another room and reading a book until you start to feel sleepy.
How many hours of sleep is considered sleep deprivation?
Sleep deprivation can occur after 24 hours without sleep and may affect alertness and attention span. There are various degrees of deprivation usually divided by increments of 12 or 24 hours, with symptoms worsening in each stage.
How can I improve trouble sleeping?
You might improve your sleep by changing your sleep environment. For example, you might try to avoid listening to loud music and exposing yourself to blue light from screens two hours before bedtime. It may also help to maintain a regular sleep schedule and take a warm bath before going to bed. If you continue to have trouble sleeping, you might consider seeing a doctor to have primary insomnia diagnosed and treated. A psychiatrist or other doctor may might diagnose a disorder from the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), such as a circadian rhythm sleep-wake disorder, which may cause daytime sleepiness.
- Previous Article
- Next Article