Mental Health: Insomnia Answers From A to Zzz’s

Reviewed by: Dr. Steven Knauf, D.C.

By: Martha Michael

While curling up in bed and drifting off to sleep may sound like a dream come true for some, it can be a nightmare for others. Sleep quality varies greatly from person to person, and for those dealing with insomnia, the experience can be far from restful. The nightly challenge of falling asleep or staying asleep can be a far cry from the serene dream state many of us take for granted.

What is insomnia?

Insomnia is a sleep disorder where you struggle with an inability to fall asleep or stay asleep for a healthy length of time, according to WebMD. If you’re experiencing sleep disruptions that leave you feeling unrested and unrefreshed for a few weeks, you might be dealing with acute or short-term insomnia. Chronic insomnia, on the other hand, is a longer-term issue, affecting your sleep three or more nights a week for at least three months.

Types of insomnia

There are various reasons a person has sleep issues and different ways a lack of sleep affects their daily lives. Most cases of insomnia fall into one of two categories, but there are also other types of insomnia experiences.

Primary insomnia

When your sleep deprivation is relatively inexplicable you may have primary insomnia. It means you have the disorder but it isn’t caused by a separate health condition or illness.

Secondary insomnia

When your sleep problems are linked to other conditions, it is considered secondary insomnia. Health issues related to insomnia include:

• Asthma
• Depression
• Arthritis
• Cancer
• Heartburn

There are other factors with more specific insomnia-tic classifications, including:

• Sleep-onset insomnia - You can’t fall asleep
• Sleep-maintenance insomnia - You can fall asleep but can’t stay asleep all night
• Mixed insomnia - You have problems on both ends—falling asleep and staying asleep
• Paradoxical insomnia - You feel sleep-deprived because you underestimate the amount of time you sleep

What causes insomnia?

Insomnia is a multifaceted sleep disorder that can be unpredictable, sometimes improving or worsening over time. Several factors might contribute to insomnia, according to the Mayo Clinic.

Schedule

Your body follows a natural internal clock called the circadian rhythm, which regulates your metabolism, temperature, and sleep-wake cycle. Disruptions to this rhythm can lead to sleepless nights. To keep your internal clock on track, try to manage travel schedules carefully and opt for manageable day shifts.

Stressors

Life events like work pressures, childcare challenges, or even the loss of a loved one can weigh heavily on your mind. These stressors can lead to intrusive thoughts that interfere with your ability to fall and stay asleep.

Eating late night—and day—snacking

A light snack before bed usually won’t disrupt your sleep, but a heavy meal too close to bedtime can cause heartburn. When food lingers in your digestive system, stomach acid can back up into your esophagus, causing discomfort that keeps you awake.

Drinking caffeine

Caffeine and other stimulants can keep you wide awake, so it's wise to monitor your intake of coffee, tea, and sodas. While everyone’s sensitivity varies, consuming caffeine after noon can lead to insomnia for some people.

Mental health disorders

People who suffer from depression, post-traumatic stress disorder, or a range of other mental health issues can find it hard to fall asleep or stay asleep. Routinely waking up early or excessive sleeping has been linked to cases of depression.

In addition to lifestyle choices, experts at the Cleveland Clinic say there are risk factors that can make it more likely you develop sleep issues.

You may have trouble sleeping if you are:

• A light sleeper
• Living in a high-crime area
• In an abusive relationship
• Battling frequent nightmares

Taking a hard look at your circumstances enables you to make decisions about whether or not it’s in your best interest to consider changes to your living situation.

How does insomnia impact your overall health?

Your body uses your sleep state to refresh and reset, so when you suffer from insomnia, it can erode your sense of well-being, says an article by the Sleep Foundation. Both your body and mind need that recovery time.

Insomnia affects your physical function because it disrupts the health of nearly every system in your body. When you don’t get sufficient sleep, you increase the chance of developing:

• Hormone imbalances
• Heart disease
• Obesity
• Immunodeficiency
• Diabetes

Sleep is a pillar of good health, so when you examine the cause of your insomnia and turn it around, you will likely feel the results. People report higher levels of energy and a boost in mood when they get adequate sleep. Feelings of well-being often lead to greater productivity and healthier social interaction.

What are some lifestyle factors that can help alleviate insomnia?

If you’re having trouble sleeping, you can begin to address the issue by reversing some of the known causes of insomnia. For instance, don’t consume caffeine late in the day or eat a heavy meal too close to bedtime. If you have a health condition or you take medication that may contribute to sleeplessness, talk to your practitioner about making changes.

According to an article by Healthline, you can improve your ability to sleep by making simple changes to your sleep hygiene. Prevent the disruption to your circadian rhythm by sticking to a bedtime routine and add features that make your bedroom conducive to sleep.

To create a space that promotes sleep you can do the following.

• Get room-darkening shades
• Cool the temperature in the bedroom
• Choose a comfortable mattress
• Buy soft bedding
• Prohibit the use of electronics in bed

Spending your day getting enough exercise and limiting naps should also help you develop a wake-sleep cycle that provides enough healthful slumber.

When should someone seek professional help for insomnia?

If you make changes to improve your sleep environment and still suffer from chronic insomnia, it’s a good idea to get a medical examination to rule out sleep apnea or another physical cause. If there’s no medical explanation for your sleep deprivation, reach out to a mental health professional who treats insomnia by helping you sort through emotional factors. Sometimes, we can’t sleep because we’re stuck in an unhealthy pattern of behavior, says an article by the American Psychological Association.

Talking with a therapist about your emotional discomfort and underlying stressors can improve your overall physical and emotional health. They can offer advice and support you in making changes to unhealthy sleep habits, and introduce you to various treatments for insomnia. They may suggest journaling as a therapeutic practice as well as addressing the impact of such challenges as depressive feelings.

You may benefit from cognitive behavior therapy, or CBT, to combat insomnia, says an article by Stanford Medicine. A practitioner can use CBT to address major factors that contribute to insomnia by focusing on the following strategies.

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• Eliminating ineffective habits - Identifying behaviors that suppress your ability to sleep
• Addressing worries and anxieties related to sleep - Evaluating beliefs and triggers for anxious thoughts
• Conditioned arousal - Creating associations between bedtime and restfulness to improve your sleep patterns

From food intake to circadian rhythm, many factors play into your ability to sleep. An easy, restorative sleep pattern is a healthy way to offset the drama of waking life. If you lie in bed for hours before nodding off or wake up too early and can’t fall back to sleep, it may mean there’s something beneath the surface and you need to wake up to its effect on your health.

How routine chiropractic care can help you catch Zzz’s

Routine chiropractic care can play a significant role in promoting better sleep—though it’s not a direct treatment for insomnia. Regular adjustments help keep your spine aligned and your nervous system functioning smoothly, which can reduce physical tension and stress. When your body is in balance and free of discomfort, you’re more likely to experience restful, uninterrupted sleep.

While chiropractic care alone may not cure insomnia, it can certainly contribute to a more restful night by addressing underlying issues like muscle tension and spinal misalignments. If you’re interested in exploring how chiropractic care might help you snuggle up, consider visiting The Joint Chiropractic or talking with a chiropractor.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.