I Cannot Sleep, Why Do I Think So Much?
It is 2 a.m., you are awake, and your mind is racing. You don’t understand why you can’t fall asleep. You had a long and exhausting day. You were too tired to even eat dinner. You couldn’t wait to shower and fall into bed, so you did. That was five hours ago. Since then, you have tossed and turned, gotten up to go to the bathroom twice, drank a glass of milk, and watched an infomercial. All you have to show for it is indigestion and information on a weight-loss product that you can pay for in three easy installments of $19.95.
Work overload
If the above scenario sounds familiar, you are not alone. Americans spend long days at work on the road commuting to and from. Our days are often non-stop, with phone calls, emails, and meetings. We grab lunch at our desks and make it to the gym when possible. When we do get additional time, we often spend it either catching up on work or with our families. This leaves catching up with ourselves on the lonely back burner, which can lead to burnout.
How mental health can affect sleep disorders
Our minds are complex, knowing what we need even when we do not. We need to think about ourselves and focus on personal items unrelated to work. When we do not take time to think about ourselves during the day or to do what is good for ourselves, we are likely to lose sleep at night while our minds are hard at work thinking and processing. This ongoing stress and lack of self-care can contribute to sleep disorders, making it even more challenging to achieve restful sleep.
Scenario
Let's paint a scenario to see these ideas in action. John has been working twelve-hour days for the past two weeks. His wife and kids have been shouldering all the chores at home, and there has been no time to sit down for a simple dinner. On the weekends, John tries to make up for missed time with his kids, but they are teens now and have their own social lives. He has missed every game and practice for the past two weeks, with his wife picking up the slack.
How stress from sleep apnea can impact daily life
On Monday morning, the beginning of the third week of more long hours, John drags himself out of bed, gets dressed, and, as he is leaving for work, sees a note on the refrigerator: John, when you get home tonight, we have to talk. John feels his stomach sink but does not have time to think about it, so he rushes out the door. The constant fatigue and stress from his untreated sleep apnea make it even harder for John to handle the emotional feelings and practical challenges of his daily life.
Why you cannot fall asleep after a stressful day
All day, John is busy—his desk and cell phone don't stop ringing. He is in the middle of a very important project that, if all goes well, could mean a bonus, promotion, and raise. Before he knows it, it is 7 p.m. He skipped lunch, hoping to leave earlier, but it just did not work out that way.
When he gets home after his hour-long commute, the lights are off. Somewhere in the back of his mind, he remembers a game scheduled for tonight. He looks at the note on the refrigerator as he makes himself a sandwich. He continues to think about the note while in the shower; he cannot remember the last conversation he had with his wife since she has been in bed each night by the time he arrives home.
He gets in bed, turns off the light, and lies in bed, heart pounding. What does she want to talk about? He fears the worst. He is exhausted. Tomorrow is going to be another long day. However, he finds himself saying, "I can't sleep."
Consequences
John has not taken time for himself or his family in over two weeks. All the personal thoughts he has repressed for the past two weeks are flooding his mind, triggered by the note. John has been working so many hours he has not had time to talk with his family to explain how important this project is to their financial future. Now, everything is crowding in on him.
Lack of communication can lead to nights when you cannot sleep
A 15-minute break during the course of the day to call his wife would have gone a long way in this situation. However, John did not take the time. Now, due to a lack of actual communication, he is left to lie awake, wondering what his wife is trying to communicate with her note. In the absence of his wife there to ask the questions he would like answered, his mind tries to help him sort it out, but the mind has no more answers than John does. It is going to be another long night.
Recommendations
Most of us have found ourselves in situations such as this before. We get so caught up in our workday activities and professional goals that we temporarily lose sight of those important individuals we are working for. Our minds work overtime at night trying to resolve issues we have not had the time to address during our waking hours, and sometimes our thoughts keep us awake.
The broader impacts of poor sleep on health and safety
Poor sleep can impact more than a family dynamic as well. According to the National Heart, Lung, and Blood Institute, "Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression." It's also linked to a "higher chance of injury in adults, teens, and children."
Exploring online therapy for managing sleep issues and mental health
If you need additional support in managing your sleep and creating healthy habits around it, you may benefit from working with a licensed therapist. If making it to an in-person appointment isn't possible due to your busy schedule or fatigue, online therapy is an alternative worth considering. With online therapy, you can get the resources you need to cope with work overload and get back on track to begin sleeping soundly. You may also seek a diagnosis for a sleep disorder or mental health condition that may be affecting your sleep habits. Knowing what you’re working with can help you find the best treatment for your challenges, which may include medication, sleep medicine, or a combination of the two.
What the research says
Research shows that online cognitive behavioral therapy is as effective as in-person therapy for treating common conditions like anxiety, stress, and depression – which can all contribute to sleep issues and insomnia.
Takeaway
Why is my body struggling with sleep disorders like sleep apnea?
Disruptions in your sleep-wake cycle can make getting a good night's sleep difficult. Your body might struggle to fall asleep because of different factors such as stress, mental health disorders, and physical health problems. According to the National Sleep Foundation, trouble falling asleep and sleep difficulties are also strongly linked with mental health and mutually affect each other. For example, studies suggest that mental health conditions such as anxiety can contribute to insomnia symptoms and chronic insomnia. People with depression may also experience trouble falling asleep, while depression and symptoms of restless legs syndrome can also overlap. Sleep disorders experienced by others, such as sleep apnea or insomnia, can further complicate your ability to rest. Chronic conditions like sleep apnea or chronic pain can also affect your ability to stay asleep.
What should I do if I cannot sleep?
If you’ve had difficulty falling asleep or waking up in the middle of the night, the most appropriate solution will depend on the cause. You can try creating a relaxing bedtime routine, avoiding stimulants like caffeine in the evening, and minimizing screen time before bed. Many prescription drugs can also affect one's ability to get quality sleep, such as delaying sleep onset. If falling asleep continues to be a problem, consider speaking with a healthcare professional who specializes in sleep medicine. Treating insomnia may involve a combination of lifestyle changes, relaxation techniques, and therapy in the form of cognitive behavioral therapy for insomnia (ICBT).
Should I go to the ER if I haven't slept for three days?
Not sleeping for three days is a serious problem and can negatively affect your physical and mental health. While it may not always require a visit to the ER, it may be appropriate to consult a healthcare provider as soon as possible for medical advice. A healthcare provider may recommend different treatments, such as lifestyle changes and prescription drugs for short-term use.
How do I reset my body when I cannot fall asleep?
Your brain's main circadian clock tells your body when you feel sleepy. This clock is regulated by cues in the environment, such as exposure to natural light and darkness. Many factors, such as caffeine, may also disrupt these cues.
To reset your sleep cycle, try to create a consistent sleep schedule, even on weekends. Exposure to natural light during the day and reducing light before bedtime can help normalize your sleep-wake cycle. In addition, regular exercise during the day but not before bedtime can promote a good night's rest. Other ways to prevent sleepless nights and help you get enough quality sleep include trying:
- Body scan meditation
- Playing soft music before bedtime
- Eating a healthy diet
- Avoiding to drink alcohol a few hours before bed, as alcohol may affect sleep quality
- Avoiding to drink coffee a few hours before going to bed, as coffee may affect how much you sleep
- Taking a warm shower or bath
- Making sure to breathe deeply
- Eating a light snack before bed
- Having a regular sleep routine
- Aiming to limit naps during the day
- Avoiding using your phone or computer a couple of hours before bed
- Considering investing in blackout curtains
Is it OK for mental health to stay up all night if you can't sleep?
Staying up all night when you can't sleep is not usually recommended. Prolonged lack of sleep can negatively impact your brain functions and mental health; this can lead to increased stress, anxiety, and mood swings. However, there are many risk factors for insomnia, a common sleep disorder, which includes age, experiencing hot flashes and night sweats related to menopause, stress, alcohol misuse, and body temperature dysregulation. If you feel tired but can't sleep, try relaxing activities like reading or listening to soothing music. Avoid lying awake in bed for prolonged periods, as doing this can associate the bed with being awake. Your internal clock helps your body determine when you feel drowsy or awake.
How can I force myself to sleep when I can’t?
It may be counterproductive to force yourself to sleep when you can’t. However, you can encourage sleep by creating a conducive sleep environment: dark, cool, and quiet. You can also try relaxation techniques like deep breathing or progressive muscle relaxation. Avoid heavy meals, caffeine, and electronics before bed, as they can disrupt sleep.
What will doctors do for insomnia?
Doctors may first analyze your sleep habits and medical history to see how severe the insomnia is. Short-term insomnia may be caused by stress, which may affect sleep patterns and how much sleep you get. Chronic insomnia, however, may be caused by various factors, such as a medical or mental health condition, or a sleep disorder. Being a light sleeper and experiencing challenges coping with stress or life events are associated with a higher risk of developing chronic insomnia, which is generally defined as experiencing insomnia at least three times a week for over three months. A healthcare provider might conduct tests to diagnose any underlying sleep disorders, such as sleep apnea, or other conditions that may be disrupting your sleep. Treatment for insomnia can include behavioral therapy, lifestyle changes, and, in some cases, prescription drugs.
Can you self-cure insomnia?
While lifestyle changes like improving sleep hygiene and reducing stress can help manage insomnia, it's often beneficial to consult or have an appointment with a healthcare professional for an overall consultation and comprehensive treatment plan if symptoms persist. A healthcare professional can also help determine the factors influencing your sleep problem. For example, experiencing other sleep disorders, such as sleep apnea, can make it more challenging to fall asleep, so many people lay awake after waking. Moreover, sleep disorders like sleep apnea can cause you to stop breathing while sleeping, which prompts your body to awake suddenly.
How long can a human survive without sleep?
Individuals vary in how much sleep they need. However, findings indicate that most adults require about seven or eight hours of quality sleep. While it can be hard to say an exact limit, going without sleep for long periods can have severe effects on physical and mental health. Prolonged lack of sleep can negatively affect mental health and cognitive abilities, such as memory and problem-solving. In severe cases, humans may experience hallucinations, severe mood swings, and impaired judgment after a few days of sleep deprivation.
What foods help you sleep?
Foods rich in melatonin and tryptophan, such as almonds, turkey, and bananas, can promote better sleep by helping regulate your sleep-wake cycle. If the problem persists and you consistently get less sleep, consider speaking with your healthcare provider about what you can do to prevent insomnia and determine its underlying cause. There are many ways to treat insomnia, which may begin by addressing its underlying cause. For example, allergy decongestants and many other medications may cause sleep problems.
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