What Causes Insomnia? 15 Key Culprits.

If you’re someone who spends most of the night tossing and turning and checking the time on the clock, you’re definitely not alone. According to the National Institutes of Health, close to 20% of Americans suffer from some kind of sleep disorder. That’s a lot of people walking around cranky and groggy!

Symptoms of Insomnia

People troubled by insomnia experience difficulty falling asleep, staying asleep, or getting back to sleep when they wake up at a very early hour. These sleep disturbances cause stress and anxiety, and make every day activities like working, remembering, and thinking clearly very challenging. Insomnia also typically causes irritability and fatigue. Persistent insomnia may also be a contributing factor of depression.

Causes of Insomnia

Insomnia is a complex condition that is still being studied. So far we do know that there are certain conditions that make people more prone to insomnia:

• Age – people over 60 are more susceptible

• Gender – females, on average, are more susceptible

• A history of depression can make you more susceptible 

The main culprits of insomnia are:

• Jet lag

• Shift work

• Anxiety

• Grief

• Depression

• Stress

• Stimulants like nicotine, caffeine, and alcohol taken too soon before bed

• An overactive thyroid

• Steroid use

• Certain prescription medications (if you’re currently taking any, speak with your doctor about insomnia side effects)

• Restless leg syndrome

• Menopause and hot flashes

• Gastrointestinal conditions such as heartburn

• Conditions that make it hard to breathe like asthma and sleep apnea

• Chronic pain

Depression and anxiety (including stress) are two of the most common causes of chronic insomnia I see in my practice. In these cases, cognitive behavioral therapy (CBT) can help. CBT targets the thoughts and actions that are disrupting your sleep night after night. This therapeutic strategy encourages good sleep habits while relieving anxiety.

Some other helpful strategies include; stress management focused therapy, increasing strategies such as mindfulness, breathwork, meditation, and reduction in negative and self-limiting thoughts and beliefs. Clients have also reported Reiki assisted with their insomnia as it allows the body to relax and “reset”.

Therapists recognize that each client is an individual with individual needs. One-on-one talking therapy will help a therapist determine the specific causes – in some cases there may be multiple culprits – and put together a comprehensive strategy for relief. Sometimes, I do need to refer clients out for medical diagnosis and related therapies.

If you are suffering from insomnia and would like to explore cognitive behavioral therapy or other strategies, please get in touch with me. I’d be more than happy to discuss how I may be able to help you get the sleep you need!