If you sleep better in hotel rooms or at a guest bedroom in someone house, it is a good sign that your sleep environment could be causing your insomnia. Sleeping in a room that you don’t mentally associate with sleepĪ good way to find out if a poor sleep environment could be contributing to insomnia is noticing how well you sleep when you’re away from home.If the room is either too hot or too cold.Small changes to your sleep environment can make a big difference to your sleep.Ī poor sleep environment can be caused by: Poor Sleep Environmentįalling asleep in a relaxing sleep environment is much easier than falling asleep in a stressful one. These sleep hygiene tips can appear to be small and insignificant but they have a powerful influence on your sleep. Having a 30 minute wind down period before going to bed.Habits that improve sleep hygiene include: Eating a large meal in the evening a few hours before bed.Habits that negatively impact sleep hygiene include: The better your sleep hygiene, the easier it will be to sleep at night. Sleep hygiene is the technical term used to refer to daily habits that affect sleep. There are a range of different relaxation techniques for you to choose from.
Insomnia causes how to#
Learning how to relax before bed can really help combat those stressful thoughts. Some people misinterpret the amount of sleep they need and so worry that they’re not getting enough sleep when they actually are. Ironically, worrying about not getting enough sleep can be the cause of not being able to sleep in the first place. This puts their body under an extreme amount of stress for things that will probably never happen. Many people get into the habit of worrying about the worst possible outcome of events before they’ve even happened. So if you vividly imagine going on that exiting holiday or failing to meet a deadline at work, your body will react with the same level of stress as if it were happening for real.
Your mind can’t tell the difference between a real event and a vividly imagined event. There are many reasons why your brain might be over active in bed, including: If your mind remains active, you’ll have a big problem trying to get to sleep.
This means putting the day on standby and letting everything go. To fall asleep your mind needs to become calm and clear to help your body slow down and prepare for the big sleep ahead. Your brain will then begin to re-associate your bed with sleeping. Learned insomnia can be resolved by using your bed (and ideally your bedroom) only for sleeping. The less your mind associates your bed with sleep, the harder it will be to relax and drift off to sleep. The effect of this causes your mind to associate your bed, not with sleep, but with those other activities. This can happen if you suffer from insomnia, and at the same time use your bed for other activities, such as watching TV. Conditioned or learned insomnia is where your mind associates your bed not with sleep, but with staying awake. This isn’t something that would have caused insomnia in the first place, but could contribute to it lasting longer than it should. The 6 causes of insomnia that we’ll look at in this article are: There’s no one size fits all solution to cure insomnia. Finding what causes your insomnia is a key step to make because the treatments for insomnia vary depending on the cause. Take a look at the list of causes below and try to identify which apply to you. While most people experience the same symptoms of insomnia, the root causes of insomnia often differ. This article provides a list of some of the most common causes of insomnia.
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