Susan, a 38-year-old woman, is experiencing increasing insomnia. Like many others, she can’t seem to find the root cause of her sleeplessness. In this article, we’ll explore some of the possible reasons for insomnia and suggest solutions for a better night’s sleep. We’ll also reveal what’s behind Susan’s insomnia.
Can’t Get To Sleep Or Stay Asleep
Insomnia is a serious health problem with various potential causes. If it arises from a temporary stress, taking a pill to get to sleep might be a good idea. If insomnia is caused by conditions like arthritis, acid reflux, menstrual pains, headaches, sinus trouble, hot flashes, or other illnesses, treating those conditions may help. Too much daytime sleeping could also be a factor.
Here are some tips for improving personal sleep habits:
- Plan a consistent bedtime and wake-up time
- Avoid alcohol, caffeine, and spicy or sugary foods 4-6 hours before bedtime
- Exercise during the day, but not right before bedtime
- Sleep on comfortable bedding, keep the room temperature comfortable, and avoid disturbing noises
- Use your bed for sleep and sex, but not for eating, studying, or watching TV
- Drink chamomile tea before bedtime
- Practice dismissing negative thoughts as you fall asleep; focus your mind on positive aspects of your life
- Take a warm bath before bed
Ongoing Worries and Mental Stress
If you still struggle with falling asleep after implementing the tips above, it’s possible that you could be holding onto some ongoing worry or mental stress. Chronic mental stress can lead to increased cortisol levels, which is a hormone that helps calm your mind and body when faced with stress. Too much stress can deplete cortisol and lead to adrenal fatigue and insomnia. Chronic stress can also suppress your sleep hormone, melatonin, which disrupts your hormone balance and affects your ability to fall asleep.
To address this issue, consider having your hormones tested by a physician familiar with saliva testing, which is an easy and affordable method. If you find that you have low melatonin levels, consider supplementing with melatonin, starting with a low dose of 0.5 to 1 mg at night. Increase the dose slowly, if needed, but do not exceed 15 mg each night.
Limit melatonin use to no more than five days each week and try other sleep aids like chamomile tea, or sleep herbs such as valerian root, passionflower, lemon balm, coquelicot, or kava kava. L-theanine can also have a calming effect. Prescription sedatives like Ambien® (zolpidem) or Desyrel® (trazodone) should be taken only if necessary.
Taking supplements or prescription drugs can help, but it’s more important to find and address the root cause of your sleeplessness.
Digging Deeper into your Worry and Addressing the Root Cause
If you can’t pinpoint the cause of your insomnia, it might be due to deep-seated worries or unresolved issues. Even if you try to suppress worries, they will continue to live in your mind unless you confront and deal with them in a healthy manner.
To address this, try “re-recording” the tape that plays in your mind with thoughts that are comforting and calming. You can work on this by practicing various methods, such as Byron Katie’s The Work, a free process available through her website. This approach involves using a series of questions to challenge problematic thoughts and create new, more helpful thought patterns.
Consistent practice is essential to change your thinking and establish healthier beliefs. As you work on mastering your mind and discovering the root cause of your sleeplessness, you’ll be better equipped to create lasting change and enjoy more restful nights.
