Causes of insomnia: Figuring out why you can’t sleep
In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.
- Are you under a lot of stress?
- Are you depressed? Do you feel emotionally flat or hopeless?
- Do you struggle with chronic feelings of anxiety or worry?
- Have you recently gone through a traumatic experience?
- Are you taking any medications that might be affecting your sleep?
- Do you have any health problems that may be interfering with sleep?
- Is your sleep environment quiet and comfortable?
- Do you try to go to bed and get up around the same time every day?
Adopting new habits to help you sleep
- Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.
- Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.
- Avoid naps. Napping during the can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
- Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use. Turn off all electronics at least an hour before bed.
- Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant
Challenging self-defeating thoughts that fuel insomnia |
Self-defeating thought | Sleep-promoting comeback |
Unrealistic expectations: I should be able to sleep well every night like a normal person. I shouldn’t have a problem! | Lots of people struggle with sleep from time to time. I will be able to sleep with practice. |
Exaggeration: It’s the same every single night, another night of sleepless misery. | Not every night is the same. Some nights I do sleep better than others. |
Catastrophizing: If I don’t get some sleep, I’ll tank my presentation and jeopardize my job. | I can get through the presentation even if I’m tired. I can still rest and relax tonight, even if I can’t sleep. |
Hopelessness: I’m never going to be able to sleep well. It’s out of my control. | Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it. |
Fortune telling: It’s going to take me at least an hour to get to sleep tonight. I just know it. | I don’t know what will happen tonight. Maybe I’ll get to sleep quickly if I use the strategies I’ve learned. |
Remember, replacing self-defeating thoughts takes time and practice. You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them. You may be surprised at how often these negative thoughts run through your head. Be patient and ask for support if you need it.
I hope this helped, Thank you (:
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