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Last Updated on May 22, 2019

Causes of Insomnia and How to Overcome It (The Complete Guide)

Causes of Insomnia and How to Overcome It (The Complete Guide)

Having issues sleeping is a sure fire way to live a less fulfilled life. Personally, I’m a believer that getting enough sleep consistently is one of the best things that you can do for your health. Feeling out of control and powerless over your ability to get a good nights rest can make you nuts.

If you’re struggling with insomnia, this article will help shed some light on the causes and provide resolutions to your sleep issues.

What Is Insomnia?

In a nutshell, insomnia is the inability to sleep. What’s so brutally torturous about insomnia is that you can be completely exhausted, yet unable to fall asleep.

Insomnia can be an acute issue (short term), meaning that it can creep into your life for a night or a few weeks.

It can also present as a chronic issue, meaning it ebbs and flows and comes and visits you every know and then, although uninvited. Chronic insomnia is diagnosed when the individual suffers at least three nights a week for three months or longer.

Symptoms of Insomnia

There are a spider web of symptoms that can root from insomnia, especially when it shows up chronically in your life. According to WebMD, general symptoms of insomnia can include:[1]

  • Sleepiness during the day
  • General tiredness
  • Irritability
  • Problems with concentration or memory

In addition to these general symptoms, insomnia can effect your relationships, career life and limit activities that give you joy, strictly because you don’t have the energy or motivation to do them.

Feeling exhausted really takes a huge toll on your mood, energy level and overall zest for life. Just like any issue, overtime a lot of other consequences can, and most likely will, result. This is so with lack of sleep.

Causes of Insomnia

Insomnia can strike any of us at any point of our lives. A major cause of sleeplessness is stress and worry.

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I know that when I’ve had periods of time where there has been a ton on my mind, it’s resulted in sleep disturbance. I can recall nights just laying there as hours past by.

Below are more detailed reasons why insomnia would come knocking at your door:

According to WebMD, the causes of acute insomnia can include:

  • Significant life stress (job loss or change, death of a loved one, divorce, moving)
  • Illness
  • Emotional or physical discomfort
  • Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
  • Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep
  • Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example)

According to WebMD causes of chronic insomnia include:

How to Overcome Insomnia

There are, without a doubt, many things you can attempt to do differently in order to get your sleep habits back to a healthy state. Even if you’ve struggled with sleep for years, please know that you can find relief.

Here are 10 tips on how to combat insomnia:

1. Believe That You Can Develop a Healthy Sleep Life

Believing that you can is a huge part in getting beyond any difficulty. If that’s where you need to start, it’s worth really looking at your belief system surrounding what’s possible for your sleep patterns.

Just as if you didn’t believe that you can find love, if you don’t believe that you can find a good groove with your sleep, it will be very difficult to do so.

2. Stay Away from Any Screen Time Before Bed

Everything that you come across is being ingested, including what you watch and listen too.

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Be mindful to make time to wind down before bed by disconnecting from anything that’s coming at you. This can be a violent flick or a charged up sports game.

To go further, even if you’re watching something mellow, the blue light from screens can affect circadian rhythms, which can mess up your sleep cycle.

Just as you can feel super loopy after traveling that entails changing time zones, your devices can have a similar effect.

3. Have a Consistent Bed Time

I get it, routines can take the fun away from life, although some routines can guarantee that the fun will keep going around.

Just like little kids need consistency via their routines to avoid melt downs, we, as adults, need to do consistent things for our health to stay grounded.

Having a consistent bedtime routine allows your body to have a flow, which will help it, overall, function at its best.

4. Avoid Caffeine Intake After Noon

I know that asking some of you to avoid caffeine all together is just a hard “No.” Therefore, I’ll ask you to avoid any intake of caffeine after 12pm.

Why, you ask?

This gives your body time to process the stimulant effects that caffeine has and can potentially really help your sleep cycle.

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5. Keep an Eye on Your Alcohol Intake

If you’re struggling with sleep, drinking is one habit that can truly be interfering with your sleep.

Alcohol can cause waking in the night and interferes with sleep quality. It’s deceiving because initially alcohol can make you “pass out” and fall asleep quickly, although the deepest and most restful part of sleep, (REM), rapid eye movement sleep, is compromised when we drink alcohol.

This is why, even if we do sleep sound after a couple drinks, the quality of our sleep was not a pure that it would be without alcohol processing in our bodies.

6. Move Your Body Consistently

I feel like this suggestion is always on one of my tip lists! Getting regular exercise has so many benefits including what it can do for your sleep pattern.

Utilizing up some of your daily energy by moving your body is a win/win on so many levels. It keeps you fit, it keeps you feeling emotionally better, it helps release endorphins and it can improve the quality of your sleep.

If you’re having issues sleeping; try regular exercise. It could be a game changer for you.

7. Don’t Go to Bed Full

When we go to bed full, we are already at a disadvantage because being full is uncomfortable.

Eliminating any states of discomfort is a key step to ensuring that our sleep is going to be higher quality. Be mindful of eating a big meal right before you go to sleep. Your digestive track will be happy not to have to go into busy mode when your system is trying to shut down.

8. Create a Zen Vibe in Your Bedroom

One of the key ways to create an ideal sleep environment is to bring a sense of calm and comfort to your sleep space. If you have the means, invest in nice bedding, buy an essential oil diffuser (lavender oil is great for calming), get some amethyst stones to promote calming and healing energy.

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Do your best to make sure your sleep environment is dark, quiet, and not too warm or cold. Do whatever you are called to do to make your bedroom a place of peace and rest. Need I say to avoid using your bed for anything other than sleep (or sex.)

9. Make a List

What do you mean make a list? I mean, that if you find yourself with a racing mind right before bedtime, write your thoughts down.

Take all the mental noise and write it down in a list type format to put it somewhere other than floating around in your head. This action has been so helpful for some of my clients that have struggled with sleep disturbance.

10. Find Flow through Rhythm

There have been times where I have literally self soothed my way back to sleep by finding rhythm. I’ve found rhythm with counting numbers; both backward and forward. Although, I don’t care what you count; just count.

Counting creates rhythm and it also creates a space to focus our thoughts. This is especially true for those of us who have a worried and racing mind.

The Bottom Line

As I mentioned a bit earlier, there is hope for anyone struggling with sleep disturbance. A significant first step toward addressing any issue is becoming more familiar with it.

We can combat this issue with understanding symptoms and causes. Often times, we’ve never been taught that simple, small habits that we’ve been doing can be the gateway to our disturbed sleep patterns. That one shot of expresso after dinner can be a killer for those of us struggling with sleep.

Do your pat to clear up all that you can on your end, but tidying up what’s within your control.

As always, if your symptoms continue there are specialist and other avenues to take. Talk with your medical doctor to get more details of higher levels of assistance toward your sleep.

Be well.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Kim Egel

Kim Egel is a licensed therapist whose private practice is centered around the concepts of the mind, body & soul connection.

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

More About Staying Positive

Featured photo credit: Lauren Richmond via unsplash.com

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