{"id":37206,"date":"2018-02-15T07:25:22","date_gmt":"2018-02-15T15:25:22","guid":{"rendered":"https:\/\/www.goodtherapy.org\/blog\/?p=37206"},"modified":"2018-02-15T14:24:54","modified_gmt":"2018-02-15T22:24:54","slug":"identifying-and-addressing-the-root-causes-of-your-sleep-problems","status":"publish","type":"post","link":"https:\/\/www.goodtherapy.org\/blog\/identifying-and-addressing-root-causes-of-your-sleep-problems-0215185","title":{"rendered":"Identifying and Addressing the Root Causes of Your Sleep Problems"},"content":{"rendered":"

\"AdultIt\u2019s 3 a.m. You see the clock and realize you have four hours left before your alarm sounds. You think about everything you must do the next day and how miserable it will feel doing it exhausted. You toss and turn. You try counting sheep. You\u2019re awake, and it feels like the entire world is sleeping.<\/p>\n

You\u2019re not suffering alone. Nearly 60% of adults lack sufficient sleep (Jacobs, 2009). How did this happen? Let\u2019s start by looking at root causes of sleep problems<\/a> and then identify ways to address them.<\/p>\n

Root Causes of Sleep Problems<\/h2>\n

Behavioral<\/strong><\/p>\n

Bad habits<\/a> breed many of our sleep problems. Staying up too late doing projects. Playing on the phone or computer. Responding to text messages or emails at all hours of the night. Engrossing oneself in a television show, particularly one with disturbing content, can negatively impact sleep. All these behaviors teach the brain that nighttime is a great time to be awake. The fear of missing out (i.e., FOMO) on an important post or text can keep our brains combing through social media or emails for hours.<\/p>\n

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Find a Therapist<\/a><\/h2>\n\t
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Environmental<\/strong><\/p>\n

Having a dark, quiet, and comfortable place to sleep promotes rest. The glow of an energy-efficient light bulb, computer screen, TV, or phone can stimulate the wake center of the brain (\u201cBlue Light Dark Side,\u201d 2017). Environmental disturbances including noisy neighbors, a snoring partner, or a playful pet in bed can make it challenging to catch some Z\u2019s. Having a bed that is too firm or provides inadequate support can leave you tossing and turning. Sleep can also feel elusive when the temperature is too hot or cold.<\/p>\n

Emotional Distress<\/strong><\/p>\n

Stress<\/a>, anxiety<\/a>, and depression<\/a> can adversely impact sleep (Jacobs, 2009, van Mill et al., 2013). When our brains perceive some type of threat (e.g., a meeting with a difficult coworker tomorrow, loss of a loved one), it activates the limbic system<\/a>. This system controls the brain\u2019s emergency response signal. It sends chemicals into our bodies which prepare us to fight or flee<\/a> danger. We cannot fight of flee if we\u2019re asleep, so the limbic system shouts, \u201cStay awake!\u201d This response is wonderful if we\u2019re being chased by a bear, but it creates problems when we need to rest. The limbic system can become particularly sensitive and activated when one has experienced a traumatic<\/a> event.<\/p>\n

Beliefs About Sleep<\/strong><\/p>\n

Negative thoughts<\/a> about sleep, such as, \u201cI\u2019ll never sleep well again … I am not going to sleep tonight … If I don\u2019t sleep, I am going to fail my test\/perform poorly at work,\u201d can perpetuate sleep problems (Jacobs, 2009). Additionally, beliefs that one must have sleep medication to sleep can interfere with the body\u2019s ability to sleep on its own.<\/p>\n

Substance Use<\/strong><\/p>\n

Caffeine, nicotine, and alcohol can negatively affect sleep (Lichstein, 2000). In addition to the common sources of caffeine (e.g., coffee, soda, and energy drinks), we also need to consider hidden sources. Certain protein bars, decaf coffee, chocolate, and some over-the-counter medications contain caffeine. A review of major sleep studies suggests alcohol users may fall asleep faster, but the second half of sleep will be poorer compared to those who don\u2019t drink (Ebrahim, Shapiro, Williams, & Fenwick, 2013). Both prescribed and illegal substances can leave one feeling wound up, depending on amount and frequency of use. Common contributors include stimulating antidepressants<\/a>, anti-hypertensives, bronchodilators, diuretics, beta blockers, and corticosteroids (Litchstein, Gellis, Stone, & Nau, 2006).<\/p>\n

Health Conditions<\/strong><\/p>\n

Individuals with the following physical conditions commonly experience sleep problems: heart disease, asthma, lung disease, gastrointestinal disorders (e.g., heart burn), kidney disorders, endocrine disorders (e.g., hypothyroidism), diabetes, HIV infection<\/a>, fibromyalgia<\/a>, menopause<\/a>, and cancer<\/a> (Parish, 2009).<\/p>\n

Ways to Address Root Causes<\/h2>\n

Behavioral<\/strong><\/p>\n

Creating a bedtime routine can play a vital role in getting good sleep. My grandmother followed the same routine every night. She would take a bath, put on her pajamas, feed her cat, turn down her bed, make a cup of tea, read for an hour, and then go to bed. She did this every night and never complained of poor sleep. Bedtime routines teach our brains it is time to go to sleep. Tips for a good bedtime routine include:<\/p>\n

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  1. Avoid blue light (e.g., TV, smartphone, computer) approximately one hour before you want to fall asleep.<\/li>\n
  2. If you shower or bathe at night, do so at least one hour prior to bedtime. You could have trouble falling asleep if your body temperature is too warm.<\/li>\n
  3. Cover the clock once your bedtime routine starts. Go to bed when your body feels tired (e.g., eyelids are heavy, head is drooping) as opposed to when a certain time shows on the clock. If you lay in bed awake more than 30 minutes, your brain could associate your bed with wakefulness instead of sleeping.<\/li>\n
  4. Wake up at the same time every day, even on weekends. You may feel groggy the first several days. However, sticking with this wake time teaches the body to go to sleep earlier and faster.<\/li>\n
  5. Do something relaxing and enjoyable before bedtime, such as reading a light-hearted book, knitting, or coloring. If you can\u2019t think of something relaxing to do, consider listening to a guided relaxation recording. You can find many free ones online.<\/li>\n<\/ol>\n

    It may seem like you\u2019ll never have a good night\u2019s sleep again, but there is hope. Addressing the root causes of sleep problems and enlisting support can lead to better sleep.<\/span><\/p>\n

    Environmental<\/strong><\/p>\n

    Create a comfortable sleep space. If possible, keep electronics such as TVs, computers, and smartphones out of the bedroom. Consider room-darkening shades or curtains if your room is exposed to bright light. A sleep mask is also an inexpensive alternative. If your bed is uncomfortable, explore options for supportive bedding. A new mattress can be expensive, but mattress toppers can be found for a fraction of the cost and make a positive difference in the coziness of one\u2019s bed. A supportive pillow can also provide great comfort. If intermittent noise keeps you awake at night, consider a white noise machine, fan, and\/or earplugs. If your partner is snoring, consider sleeping in a separate location (if possible) until your sleep is back on track.<\/p>\n

    Emotional Distress<\/strong><\/p>\n

    Consider establishing care with a therapist<\/a> if emotional distress is playing a role in poor sleep. Often, sleep improves over the course of therapy. Enlisting the support of caring others, such a friends and family members, can be helpful when you\u2019re trying to regulate your sleep. For example, it could be helpful to ask for support with implementing some of the strategies discussed in this article. It can be frustrating when well-intentioned others ask, \u201cHow did you sleep last night?\u201d when you\u2019re having sleep problems. It may be beneficial to ask them to support you in ways which feel more helpful\u2014for example, having them ask, \u201cHow can I support you right now?\u201d or sending a funny meme or encouraging quote.<\/p>\n

    Beliefs About Sleep<\/strong><\/p>\n

    Reframing our thoughts about sleep problems can help reduce the of suffering of sleeplessness. Some helpful sleep thoughts include:<\/p>\n