How common is insomnia?
Most often, the fact that you cannot sleep is called insomnia . It's important to differentiate between a few very rare episodes of not being able to fall asleep and the fact that it happens almost every night that you have trouble falling asleep.
Thus, when it often happens that you cannot fall asleep, it is insomnia. Insomnia is a sleep disorder and is manifested by not being able to fall asleep easily, not being able to sleep as much as necessary, not being able to fall asleep again if you have woken up or waking up much too early.
It is good to know that insomnia is very widespread, with an estimated 10% to 30% of the world's population suffering from chronic insomnia. The incidence also appears to be higher among women and the elderly.
5 reasons why you can't sleep
Insomnia has several causes. It can be short-term, as a result of certain events, or it can be chronic, possibly caused by certain health problems.
- Stress: the first reason for insomnia can be stress or anxiety. Stress and anxiety can keep your brain busy and prevent you from relaxing and falling asleep.
- Consuming caffeine or other stimulants, such as black tea, energy drinks and chocolate, after a certain time can affect the quality of your sleep. In general, it is recommended not to consume them after 3 pm, but it depends a lot on your schedule and what time you go to bed. Therefore, juggle the times when you last consumed caffeine and foods that contain caffeine and see when it would be more appropriate to stop consumption.
- The environment in which you sleep affects your sleep: an uncomfortable bed, loud noises, inappropriate temperature, uncomfortable bedding or even pajamas that do not fit you can disrupt your rest.
- Excessive use of electronic devices before bed can contribute to insomnia. The blue light emitted by screens inhibits the production of melatonin, the sleep hormone, and disrupts your circadian rhythm.
- Health problems can also be a cause of insomnia. Conditions such as sleep apnea, restless legs syndrome, certain hormonal problems, or chronic pain can make quality sleep difficult to achieve. It is important to identify and treat these problems to improve sleep. Each of these factors can significantly contribute to the difficulty of falling asleep and maintaining restful sleep , thus affecting the quality of your daily life.
When to see a doctor if you can't sleep?
If you have trouble falling asleep, and this persists for several weeks for no apparent reason, and if it seriously affects your life, it's time to see a doctor. Frequent insomnia, repeated awakenings during the night, or feeling constantly tired can signal health problems that require professional attention.
Other warning signs include loud snoring, difficulty breathing during sleep, or episodes of excessive daytime sleepiness. Consulting a sleep specialist can help identify causes and recommend appropriate treatment to improve sleep quality.
Tips for a restful sleep
Until you reach the doctor or even after you receive a diagnosis, it is important to follow some tips that will make your life easier and that will keep insomnia away.
- Try to have an organized schedule: go to bed and wake up at about the same time every day, even on weekends. This helps regulate your body allowing you to fall asleep more easily and wake up more rested.
- Create an environment conducive to sleep: make sure your bedroom is dark, quiet and cool. Invest in a comfortable mattress and pillows. Use blackout curtains to block out light, and use earplugs or a white noise generator if you live in a noisy area.
- Avoid caffeine, nicotine and alcohol before bed: Caffeine can stay in your system for six hours or more. Also, while alcohol may help you fall asleep initially, it can disrupt your sleep cycles during the night. Nicotine will make you jittery.
- Limit the use of electronic devices: the blue light emitted by phones, tablets and computers can interfere with the production of melatonin , the sleep hormone. Try to avoid using these devices at least an hour before bed.
- Relax: Relaxing activities such as reading, listening to sleep music, or meditation can help prepare your body and mind for sleep. Try taking a warm bath or practicing deep breathing exercises to relax before going to bed.
If you can't sleep, try comfortable pajamas
I left a very important tip at the end, that of wearing comfortable pajamas. As mentioned, pajamas and bedding play an important role in rest. If you have physical discomfort, you may be dealing with insomnia and not finding the exact cause.
Choose pajamas made of natural materials, such as cotton, bamboo, modal or viscose, which allow the skin to breathe and absorb moisture, maintaining an optimal body temperature. Pajamas made of synthetic materials can cause overheating and discomfort, which can disrupt sleep.
Another important aspect is the cut of the pajamas. They should be loose enough to allow free movement during sleep without being too loose to become uncomfortable.
The soft seams and absence of irritating labels can also contribute to a more restful sleep by eliminating factors that can cause itchiness or skin irritation.
Body temperature plays an essential role in the sleep cycle, and the right pajamas help regulate it.
Last but not least, pajamas help create a sleep routine. By simply putting on your pajamas, you signal to your brain that it's time to relax and prepare for sleep. This simple ritual can improve sleep hygiene and help fight insomnia by creating a strong mental association between wearing pajamas and rest.
That being said, if you can't sleep, consider these tips and see a doctor if you feel like you can't deal with it.
Sources:
https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
https://ce.mayo.edu/internal-medicine/content/mayo-clinic-talks-episode-60-insomnia-and-best-practices-management-sleep-specialists
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