“Why Can’t I Sleep” - Part 1
We dive into the question: “Why can’t I sleep”.
Are you one of the many people who struggle with falling or staying asleep at night?
Do you always ask yourself, “Why can’t I sleep?”
Do you find yourself tossing and turning, watching the clock tick by as you desperately wait for sleep to come?
If so, you're not alone. Insomnia affects millions of people worldwide and can have serious implications for your health and wellbeing.
So why can't you sleep? In this blog post, we will explore some of the most common reasons why people struggle with sleep and what you can do to improve your chances of getting a good night's rest.
Number One! Difficulty Supporting Stress and Anxiety
One of the most common reasons why people struggle to sleep is stress and anxiety or stressed, your body produces the hormone cortisol, which can interfere with your ability to fall asleep. This is because cortisol triggers the "fight or flight" response in your body, which prepares you to deal with a perceived threat. This response can make it difficult to relax and fall asleep.
If you are dealing with stress or anxiety, there are several things you can do to help you sleep better. I always suggest practicing these techniques during the day to build fluency, then start incorporating them at night. For example, you can try relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. You can also try to reduce your exposure to stressors by practicing good time management, setting personal boundaries, avoiding caffeine and alcohol before bedtime, and creating a relaxing bedtime routine that really serves you.
Number two! Insomnia (Behavioral Support to the rescue!)
Insomnia is a sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling asleep or staying asleep, as well as waking up too early in the morning. Insomnia can have many causes, including stress, anxiety, depression, and certain medical conditions. Insomnia may come in short bursts, and may persist for longer periods of time. When speaking about insomnia it is important to work collaboratively with your health team as there may be some medical considerations involved.
The first line of support is recommended to be behavioural sleep medicine! No medication needed, and this comprehensive approach is to support building new habits and re-teaching your body to sleep.
If you are struggling with insomnia, there are several things you can do to support yourself in turning around your sleep. Insomnia is complex, sometimes we are unsure of what is going on. As a Behavior Analyst, my role is to support my client’s in understanding how sleep works and creating a specific solution that will work for their lifestyle. Some of my first recommendations is to start tracking your own sleep. You can download a sleep tracker here! Next, I suggest establishing a regular sleep routine that includes calming activities (avoiding screens), and wake up at a similar time 7 days a week. Avoid oversleeping on the weekends!
Number 3: Sleep Apnea
Sleep apnea is a condition that occurs when a person's airway becomes blocked during sleep, causing them to stop breathing for short periods of time. This can lead to disrupted sleep and daytime fatigue. Sleep apnea can have many causes, including obesity, smoking, and certain medical conditions. Sleep apnea in women can commonly go undiagnosed or misdiagnosed.
If you experience difficulty breathing or are told you gasp for air at night, or feeling daytime fatigue and you have tried everything speak to your family doctor about getting a sleep study to rule out sleep apnea.
Number 4: Restless Leg Syndrome
Restless leg syndrome (RLS) is a condition that causes an irresistible urge to move your legs, especially at night. This can make it difficult to fall asleep and stay asleep. RLS can have many causes, including iron deficiency, pregnancy, and certain medical conditions.
If you are dealing with RLS, there are several things you can do to improve your sleep quality. For example, you can try to establish a regular sleep routine, daily movement and create a relaxing sleep environment. You can also try to reduce your exposure to caffeine and alcohol before bedtime, as these substances can exacerbate RLS symptoms.
When it comes to RLS, it is important to speak to someone who will take a holistic approach to your support. RLS can be complex, it may be caused by iron deficiencies, hormonal, etc.
I hope this article helped you to answer the question: “Why Can’t I Sleep?”. It is a big question and I think we just cracked the surface!
If you are feeling lost, confused and just unsure of the next steps to support yourself in getting back into a healthier relationship with your sleep then book a free discovery call. During this call I can help be your sleep guide!
xoxo, Nicole
This article does not constitute medical advice. Consult your naturopathic doctor , medical practitioner or other health service provider before taking any supplement or medication.