Insomnia

KNOWING INSOMNIA

Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. 

Insomnia and Medical Condition

Examples of medical conditions that can cause insomnia are:

  • Nasal/sinus allergies
  • Gastrointestinal problems such as reflux
  • Endocrine problems such as hyperthyroidism
  • Arthritis
  • Asthma
  • Neurological conditions such as Parkinson's disease
  • Chronic pain
  • Low back pain

Insomnia and Depression

Insomnia can be caused by psychiatric conditions such as depression. Psychological struggles can make it hard to sleep, insomnia itself can bring on changes in mood, and shifts in hormones and physiology can lead to both psychiatric issues and insomnia at the same time.

Insomnia and Anxiety

Symptoms of general anxiety can make it difficult to sleep. Anxiety may be associated with onset insomnia (trouble falling asleep), or maintenance insomnia (waking up during the night and not being able to return to sleep). In either case, the quiet and inactivity of night often brings on stressful thoughts or even fears that keep a person awake.

Insomnia & Food

  • Alcohol is a sedative. It can make you fall asleep initially, but may disrupt your sleep later in the night.
  • Caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. 
  • Nicotine is also a stimulant and can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night.
  • Heavy meals close to bedtime can disrupt your sleep. The best practice is to eat lightly before bedtime.

TIPS FOR BETTER SLEEP

Here are some environmental factors that could help improve your sleep:

  • Quiet room
  • Dark room
  • Cool room temperature 
  • Fresh air, free of allergens 
  • Clean bedroom 

You can also try some sleeping aid, such as: 

  • Eye mask (to make sure your environment is completely dark) 
  • Sleep Spray (aromatherapy for your pillow or home linen to help you doze off) 
  • Aroma Diffuser + Sleep Blend (to diffuse before you sleep) 
  • Sleep Supplement (such as lavender pill, or melatonin) 
  • Herbal tea (such as chamomile tea, or lavender tea)