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. Conversely, depression may be a precursor to 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:
- People over 60 are more susceptible
- 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
- Certain prescription medications (if you’re currently taking any, speak with your doctor about insomnia side effects)
- Menopause and hot flashes
- Gastrointestinal conditions such as heartburn
- Conditions that make it hard to breathe like asthma and sleep apnea
- Chronic pain
Cognitive behavioral therapy for Insomnia (CBT-i) can help. CBT targets the thoughts and actions that are disrupting your sleep night after night. With insomnia, many times clients develop anxiety about sleep itself. This is called "anticipatory anxiety." This therapeutic strategy encourages good sleep habits while relieving the anxiety that keeps the insomnia cycle going.
At Heart Bloom Therapy Dr. Pamela Brody uses a combination of CBT, acceptance and and mindfulness pratices to help clients learn how to cope with anxiety.
Dr. Pamela Brody recognizes that each client is an individual with individual needs. A careful evaluation and getting to know you as an individual with a unique story will help determine the specific causes (in some cases there may be multiple culprits) and put together a comprehensive strategy for insomnia relief.
If you are suffering from insomnia and would like to explore cognitive behavioral therapy for insomnia, please get in touch with me. I’d be more than happy to discuss how I may be able to help you get the rest you need.
If you would like to explore therapy for insomnia with Dr. Pamela Brody please contact her.