Causes of Insomnia
You might be surprised at the vast range of factors that can cause sleep problems.
Health and lifestyle issues such as stress, illness, or sleep environment might
be at play. Or you might have a sleep disorder that interferes with the quality
of your sleep. Whatever the cause or causes of your insomnia, there are effective
solutions.
Health and lifestyle issues
Your emotional life
- Stress, anxiety, worry. Temporary anxieties (such as having to give a presentation
at work) as well as periods of life change (a death in the family, a divorce) can
lead to trouble sleeping.
Stress solutions: See Prepare for Sleep
- Depression and other mood disorders. Depression and sleep problems are closely
linked: insomnia can be an early sign of depression.
Depression: Consult your healthcare provider
about your sleep problems. If you have a history of depression, let your healthcare provider
know, even if you do not currently have symptoms; this information will help your
healthcare provider recommend the most appropriate sleep solutions for you.
Your physical health
- Chronic medical conditions: Asthma, arthritis, and other long-term problems
can be at the root of sleep problems.
- Medications: Medicines for chronic conditions can contribute to sleep problems.
Common examples: antidepressants, arthritis medications, asthma medications, blood
pressure medications, cold/allergy medications, and diet pills.
- Health solutions: Consult your healthcare provider;
make sure your healthcare provider knows your medical history and all medicines you take (both
prescription and nonprescription).
- Food, drink, and other stimulants: Alcohol consumed at night may help you
fall asleep but may cause you to wake during the night.
- Caffeine-containing beverages (coffee, tea, cola) can hinder sleep if ingested in
the evening. For some people, drinking caffeine at any time of day can cause sleep
problems at night.
- Likewise, smoking cigarettes in the evening can be problematic, as nicotine is a
stimulant.
- Heavy, spicy, or high-sugar foods eaten at night can cause indigestion strong enough
to wake you.
- Sleep routine (or lack thereof). Going to bed and waking up at vastly different
times each day can make sleep more difficult.
- Lifestyle solutions: See Things to Avoid;
Promote Sleep
Your sleep environment
Your bedroom may not be as conducive to sleep as it could be.
Are any of the following a problem in your home?
- Noise: Even if you fall back to sleep after noise wakes you, the quality
of your sleep may be lessened.
- Light: The issue isn’t merely how light affects your eyes. Light also
affects the way your brain produces hormones that regulate your sleep rhythms. Even
a minimal amount of daylight shining through closed curtains can disrupt your sleep.
- Room temperature: If you are too warm or too cold, you are less likely to
sleep soundly.
- Your partner: A sleep partner who snores, tosses and turns a lot, talks while
sleeping, or gets up often can compromise your own sleep.
- Environment solutions: See Do a
Bedroom Check
Sleep disorders
The following disorders can disrupt your or your partner’s sleep, sometimes
without your even being aware of it. If you or your sleep partner suspects you have
a sleep disorder, talk to your healthcare provider.
Snoring
While snoring can be an annoying problem (mostly to your sleep partner), it can
also be a sign of sleep apnea, which is a serious condition.
If you know or are told that you’re snoring, discuss the issue with your healthcare provider.
Back to Sleep disorders
Sleep apnea (breathing
problem)
With sleep apnea, your breathing is briefly interrupted while you sleep. These interruptions
can occur dozens or even hundreds of times during the night. A tell-tale sign of
sleep apnea is a distinctive snore: snoring followed by a period of silence that
ends with a loud gasp as you start to breathe again. You could remain completely
unaware of this gasping (although your sleep partner is sure to be aware), even
if it disrupts your sleep throughout the night. The most common type of sleep apnea,
obstructive sleep apnea, occurs when the tongue or other soft tissue blocks
the airway. Treatments include breathing devices that keep the airway open during
sleep, and surgery that reduces the amount of soft tissue near the airway. Sleep
apnea may be associated with serious heart problems. If you suspect you could have
sleep apnea, consult your healthcare provider.
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Restless legs syndrome
(RLS)
Restless legs syndrome is characterized by an uncomfortable urge to move the legs.
The condition usually entails a tingling feeling, but in some people there may be
pain. RLS symptoms can happen while you are trying to fall asleep or during sleep,
but can also occur when you’re awake. It is not a serious condition in itself,
but it can interfere with the quality of your sleep. A similar condition, periodic
limb movement disorder (PLMD), involves spasmodic twitching of the legs. In people
with RLS and PLMD, medication is often effective. If you suspect you have RLS, consult your healthcare provider.
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Narcolepsy
This neurological disorder brings on sudden, uncontrollable bouts of sleepiness
throughout the day; sufferers typically fall asleep involuntarily — even when
actively engaged in interactions and tasks. About one in 2,000 Americans has narcolepsy;
medications can help to control it.
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Teeth grinding
Also known as bruxism. In addition to disrupting your sleep, this behavior can also
damage the teeth, gums, and jaws. You may not know you grind your teeth unless you
wake up with pain (and not everyone does) or your sleep partner tells you. If you
suspect you may be grinding your teeth, talk to your dentist.
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Night sweats
If you are a woman, night sweats might be a sign of menopause. They can also be
a sign of other hormonal or endocrine disorders. If you are experiencing night sweats,
you should talk to your healthcare provider.
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Sleep talking
Many people talk in their sleep occasionally. However, if your partner tells you
that this happens frequently or lasts for minutes at a time,
talk to your healthcare provider.
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Sleepwalking
Sleepwalking occurs more often in children than adults and typically resolves itself
during puberty. The condition may run in families. If you or someone in your household
is a chronic sleepwalker, take safety precautions such as keeping doors and windows
closed.
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Nightmares
Everyone has occasional nightmares. But sometimes nightmares can be a sign of an
underlying medical or psychological problem that needs treatment. You should
talk to your healthcare provider.
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