Stress & Medical Issues

Maybe you’ve been going through a stressful life event like losing a loved one, getting divorced, facing money problems, tasks left unaccomplished, or working in a high-risk industry like the military or emergency services.

Sleeplessness could also be the result of an acute sleep disorder like sleep apnea or circadian rhythm disruptions, or a separate condition like bipolar disorder or anxiety. These types of causes most likely require professional help, either from a mental health expert or a physician who can help you pinpoint the underlying factors and develop a personalized recovery plan.

Insomnia

As one of the most common sleep disorders, insomnia simply means you have difficulty falling asleep or staying asleep. It can be either short- or long-term, and it typically goes hand-in-hand with one or more of these other disorders.

Nightmares

An occasional nightmare never hurt anyone, but when fear and anxiety permeate your dreams on a regular basis, they’re bound to do a number on your sleep and psyche. Nightmares are a common symptom of PTSD, but they can also occur during periods of transition, loss, or other stressful events.

Sleep Apnea

Sleep apnea causes the tissue in your throat to collapse during sleep, keeping air from getting to your lungs. The lack of oxygen causes you to wake up throughout the night, often in a panic. Men are twice as likely as women to have this condition.

Circadian Rhythm Sleep Disorders

Circadian rhythms are what regulate our natural sleep and wake patterns. Two examples of these types of disorders are:

• Shift Work Disorder: Tiredness and sleep troubles can be caused by graveyard shifts or late nights that keep you working when your body naturally wants to sleep, and vice versa.
• Delayed Phase Sleep Disorder: This is when you can’t fall asleep or wake up at a normal, socially acceptable time. Busy schedules cause men to have difficulty switching into the relaxed state needed for sleep, causing them to get poor-quality sleep — and less of it.

Sleep Hygiene

On the other hand, sometimes the culprit is as simple as poor sleep hygiene. As the old saying goes, “Beds are only for sleep and sex.” If you’re frequently sitting up in bed to watch TV, scroll on your phone, or — God forbid — tackle a full workday from home, you’re conditioning yourself to stay awake and active in bed, rather than winding down at the end of the day. 

Other bad habits like drinking caffeine or alcohol too close to bedtime, going to bed at random times, and drenching your eyes in the blue light of a screen could also be what’s racking up your sleep debt. Fortunately, these problems are the easiest to fix — it just takes a little planning and discipline to make a new routine stick.

Spend the Day Right

It’s a lot easier to fall asleep at night if you primed yourself for it during the day. Start the morning with as much natural light as you can, and hold off on that first cup of coffee for at least an hour. Also, if you can get some exercise at some point in the day, you’re more likely to be physically tired and ready to conk out as soon as your head hits the pillow.

Limit Screen Time

The light from screens like your phone or TV can delay the release of sleep chemicals like melatonin, so put them away at least one hour before bedtime.
No Eating or Drinking Before Bed
Avoid caffeine, alcohol, and food before you go to bed. A beer or cigarette may help you fall asleep, but they disrupt sleep in the second half of the night and leave you feeling like crap in the morning.

Practice Winding Down

If you’re lying in bed but your mind won’t stop spinning and your body won’t stop twitching, it helps to narrow your attention on something specific and controllable. There’s a reason people always told you to count sheep. One technique, called “progressive muscle relaxation,” can help you quiet your brain and lull yourself to sleep. Starting from your feet and working all the way up to your head, focus on releasing the tension from one muscle at a time until your whole body turns to jelly.

Talk to a Professional

It can be tempting to look to quick fixes like sleeping pills, but they don't fix the problem and can quickly become addictive and ineffective. If sleeplessness is causing disruptions in your life, call your doctor or make an appointment with a local mental health provider to discuss options like cognitive behavioral therapy (CBT), dietary intervention, physical therapy, and more.

Sleep is one of life's greatest pleasures. It's your chance to turn off this world and go to another one, where people ride polar bears through space. You wouldn’t want to miss another night of that, would you?