Causes of Insomnia, Self-Diagnosis, and Testing Methods

I will explain the causes of insomnia, as well as how to self-diagnose and test for it. One of the greatest human needs is the need for sleep. However, insomnia can lead to stress due to the inability to get quality sleep, and it can make daily life patterns difficult. Please keep in mind the information about insomnia and hopefully it helps you find solutions.

Causes of Insomnia

There are various causes of insomnia. Below are a few common causes of insomnia.

1. Stress

One of the causes of insomnia is stress. Stress is something we can experience on a daily basis, and it can cause anxiety, anger, confusion, sadness, and feelings of instability in individuals. Stress is known as one of the main causes of insomnia.

Stress can lead to physical and mental imbalances that can cause problems with the quality or quantity of sleep. Stress can cause the release of hormones such as cortisol, which can be beneficial for us temporarily, but if it persists, it can negatively impact our health.

Stress management is necessary to prevent or treat insomnia. Daily exercise, meditation, breathing techniques, a positive attitude towards progress, social relationships where you can get support, and regular rest can help manage stress.

2. Depression

Depression is among the causes of insomnia. Depression typically causes symptoms such as fatigue, a heavy feeling, loss of interest, and lethargy, and if these symptoms persist, they can potentially lead to insomnia.

From a neuroscience perspective, depression can be triggered by various factors. These include everyday stress, brain chemical imbalances, genetic factors, lifestyle changes, and physical illnesses.

Depression and insomnia are closely related. Insomnia due to depression typically makes it difficult to fall asleep and reduces sleep quality. Conversely, insomnia can worsen the symptoms of depression. This interaction is a key consideration in the treatment plan for patients with depression and insomnia.

If you are experiencing depression and insomnia, it is important to consult with a professional and receive appropriate treatment through medication and behavioral therapy, if necessary.

3. Physical Illnesses

Insomnia is generally associated with an individual's daily life or mental factors, but it can sometimes be caused by physical illnesses.

Pain: Chronic pain or environmentally uncomfortable conditions (e.g., hot weather, noisy environments) can disrupt sleep.
Respiratory Problems: If you have respiratory problems such as sleep apnea, bronchitis, or asthma, you may have difficulty breathing, leading to interruptions in sleep.
Heart Disease: Heart conditions such as heart disease, hypertension, and heart failure can disrupt sleep due to increased heart rate or blood pressure at night.
Endocrine Disorders: Thyroid problems and diabetes, among other endocrine disorders, can have a direct link to sleep.
Digestive Disorders: Digestive disorders such as acid reflux and esophagitis can disrupt sleep when lying down due to reflux of esophageal or gastric contents.

If insomnia arises due to these physical problems, treating the underlying condition can alleviate or eliminate the symptoms. Additionally, since mental factors can also be involved along with physical issues, it's important to consult with a specialist to determine the best treatment approach.

4. Medications

Insomnia can occur due to sleep problems, and medications are one of the common causes that can trigger these problems. Medications can affect sleep in various ways.

One of the most common types of medications is those that suppress the central nervous system. These medications reduce brainwave activity to induce sleep. These include sedatives, antidepressants, and anti-anxiety medications. However, these medications can negatively impact the quality and quantity of sleep, and long-term use can lead to other problems.

Another type of medication is stimulants. These medications stimulate the central nervous system, which can interfere with sleep. These include caffeine and nicotine. These medications can cause temporary sleep disturbances.

Finally, some medications do not affect sleep but are used to alleviate symptoms of an underlying condition that can cause sleep disorders. These include steroids and weight loss medications.

Medications are only one of the possible causes of insomnia, and not everyone who uses medications will experience insomnia. However, if you experience sleep problems after using medications, it is advisable to consult with a doctor to address the issue.

5. Environmental Factors

Insomnia can be caused by a variety of factors. Among them, environmental factors play a very important role.

Noise: Noise from the surroundings reduces the quality of sleep. Especially if you live in a noisy city, noise can persist even at night, making it difficult to fall asleep.
Light: Light from lit light bulbs in the room at night or streetlights inhibits melatonin secretion, thus interfering with sleep. To reduce the effects of this light, it is good to sleep in a dark room and block out light with curtains, etc.
Temperature: If the temperature is not optimal, the quality of sleep can be reduced. If you sleep in a room that is too hot, you will sweat a lot, so the quality of your sleep may decrease. Conversely, if you sleep in a room that is too cold, your body temperature will drop, which can reduce the quality of your sleep.
Bed and Pillow: If your bed or pillow is uncomfortable, it can reduce the quality of your sleep. Therefore, it is good to use a comfortable bed and pillow.
Pets: If pets sleep with you, the quality of your sleep can be reduced. If pets run around or make noise, they can disrupt your sleep, so it is better to sleep in a separate room.
Bedroom Environment: If your bedroom is messy or has unpleasant odors, the quality of your sleep can be reduced. Therefore, it is good to keep your bedroom clean and well-ventilated.

6. Lifestyle

Insomnia refers to a condition where you have difficulty falling asleep or staying asleep. Lifestyle is one of the causes of insomnia.

a. Overtime Work and Lack of Regular Lifestyle Patterns
Workers often work overtime and fail to maintain regular lifestyle patterns, which affects their sleep. Maintaining a regular lifestyle pattern can naturally create a systematic sleep pattern.

b. Increased Screen Time
Increased screen time from computers, smartphones, and tablets is one of the causes of insomnia. These devices emit blue light, which interferes with sleep. To reduce screen time and improve sleep quality, it's best to turn off all screen devices an hour before bedtime.

c. Excessive Caffeine and Alcohol Consumption
Caffeine and alcohol are one of the causes of insomnia. Caffeine stimulates the central nervous system and affects sleep, while alcohol reduces the quality of sleep. Therefore, it is advisable to limit the intake of caffeine and alcohol.

d. Lack of Activity
Generally, lack of activity has a negative impact on sleep. Sufficient exercise improves physical fitness and can improve the quality of sleep.

e. Irregular Eating Habits
Not keeping meal times or overeating has a negative impact on sleep. Also, excessive meals cause the body to expend energy during the digestion process, interfering with sleep. It is advisable to maintain a regular and balanced diet.

In Conclusion

Insomnia is a common sleep disorder that can have a significant impact on daily life. While there are many causes of insomnia, it's crucial to talk to a healthcare professional to determine the best course of treatment. By trying the tips above, you can self-diagnose insomnia. However, if you continue to have sleep problems despite these efforts, it's best to seek professional help.