Sleep is a component of our daily activities and is essential for our mental, emotional, and physical well-being. But for those who struggle with insomnia, sleep can feel frustratingly out of reach. Whether it’s difficulty falling asleep, staying asleep, or waking up too early, insomnia can drastically impact your quality of life.
Let’s dive into what causes insomnia and the most effective ways to treat it – naturally and medically.
What is insomnia?
Insomnia is a common sleep disorder that affects your ability to fall asleep, stay asleep, or wake feeling rested. While occasional sleepless nights are normal, chronic insomnia (occurring at least three times a week for over three months) requires attention.
The common causes of insomnia
Stress and anxiety
Work pressure, financial worries, relationship issues, or health concerns can keep your mind too active at night. Racing thoughts and overthinking often lead to difficulty relaxing enough to fall asleep.
Poor sleep habits
Irregular sleep schedules, excessive screen time before bed, or consuming caffeine or alcohol late in the day can all disrupt your natural sleep rhythm. Using your bed for activities like watching TV or working can also confuse your brain’s sleep association with your bedroom.
Mental health conditions
Depression, generalised anxiety disorder, PTSD, and other mental health issues are frequently linked with insomnia. These conditions often create cycles of poor sleep and increased psychological distress.
Medical conditions
Chronic pain, asthma, acid reflux, overactive thyroid, and hormonal shifts (like menopause) can make it physically uncomfortable to sleep. Some medications, including antidepressants, decongestants, and corticosteroids, may also interfere with sleep.
Lifestyle choices
Jet lag, shift work, or irregular routines disrupt your circadian rhythm—the internal clock that regulates sleep and wake cycles.
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Technology and light exposure
Blue light from phones, tablets, and computers can suppress melatonin, the hormone that signals it’s time to sleep.
Effective ways to treat insomnia
1. Create a consistent sleep routine
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Go to bed and wake up at the same time every day – even on weekends.
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Establish a relaxing pre-sleep ritual, such as reading, journaling, or taking a warm bath.
2. Optimise your sleep environment
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Keep your bedroom cool, quiet, and dark.
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Use blackout curtains or white noise machines if necessary.
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Invest in a comfortable mattress and pillows.
3. Limit stimulants and alcohol
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Avoid caffeine after 2 p.m. and limit alcohol, which disrupts sleep cycles.
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Try herbal teas like chamomile or valerian root in the evening.
4. Mindfulness and relaxation techniques
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Practice deep breathing, meditation, or progressive muscle relaxation to calm your nervous system.
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Apps like Calm or Headspace offer guided sleep meditations that help you wind down.
5. Cognitive behavioural therapy for insomnia (CBT-I)
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Considered the gold standard in insomnia treatment, CBT-I helps identify negative thought patterns and behaviours that disrupt sleep.
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This therapy is typically delivered by a trained psychologist or sleep therapist.
6. Natural supplements
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Melatonin: Useful for regulating your body clock, especially for jet lag or shift workers.
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Magnesium: Aids in relaxation and muscle function.
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Always consult with a healthcare provider before starting any supplements.
7. Prescription medications (Short-term use)
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In some cases, doctors may prescribe sleep aids such as zolpidem or eszopiclone.
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These are typically used short-term and monitored due to potential dependency and side effects.
Insomnia is more than just an inconvenience – it’s a signal that your mind or body may be out of balance. The good news is that with the right changes, treatment, and awareness, restful sleep can become a regular part of your life again.
If you’ve tried improving your sleep habits and still struggle, don’t hesitate to reach out to a healthcare provider. Sleep is not a luxury – it’s a vital part of your overall health.
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The hidden toll of chronic overwhelm and why doing less could be the answer
Featured Image: DupePhoto
