Causes and Solutions for Insomnia

Have you ever found yourself unable to sleep at night due to an accumulation of worries?

Many people have experienced being unable to sleep at night, such as when entrusted with an important project at work and feeling overwhelmed by the responsibility and pressure. Insomnia refers to having sufficient opportunity to sleep but lacking the ability to sleep, resulting in insufficient sleep, while sleep deprivation refers to having sufficient ability to sleep but lacking the opportunity to sleep, resulting in insufficient sleep. Which category do you fall into? If conditions such as "difficulty falling asleep," "waking up in the middle of the night," or "not feeling well-rested" persist for a long time, it can lead to physical and mental health problems. To improve insomnia, it's essential to understand its root cause.

Causes of Insomnia

Four Types of Insomnia

Insomnia includes "sleep onset insomnia" characterized by difficulty falling asleep, "sleep maintenance insomnia" where one wakes up multiple times during the night, "early morning awakening" where one wakes up too early, and "non-restorative sleep" where one doesn't feel well-rested despite getting enough sleep. If these conditions persist for more than a month and interfere with daily life, it can be diagnosed as insomnia. Insomnia is said to be more prevalent in women than in men, and most people have likely experienced symptoms such as difficulty falling asleep or frequently waking up at night as mentioned above. Even those who think "I'm fine!" are often on the verge of developing insomnia. It is crucial to deepen our understanding of insomnia, which is sometimes called a modern-day illness.

Causes of Insomnia in Modern Society

The main causes of insomnia are said to be physical illnesses, mental illnesses, disruptions in lifestyle rhythms due to work demands, mental stress, and the use of medications or alcohol consumption. In addition, there are cases where a genetic predisposition from parents makes one more susceptible to insomnia, but for most people living in modern society, the cause seems to stem from these five factors. According to research, people with insomnia have brains that remain in an active state even during sleep, meaning their brains are constantly under tension without rest. This continuous state of tension can lead to severe physical and mental effects. It is rare for insomnia to have a single cause; it is often caused by a combination of multiple factors. Review whether any of these apply to you, such as stress from work pressure leading to habitual nightcaps before bed and recent difficulties sleeping.

The Autonomic Nervous System's Deep Connection to Insomnia

The autonomic nervous system, which is closely related to insomnia, consists of two types of nerves with different functions: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system becomes dominant when expending energy, such as during exercise, while the parasympathetic nervous system becomes dominant when conserving energy and resting, such as during sleep or eating, thereby controlling the human body. It's helpful to remember that the sympathetic nervous system is active when you are awake and actively moving, and the parasympathetic nervous system is active when you are relaxed and sleeping. When the sympathetic and parasympathetic nervous systems effectively switch between each other, one can lead a healthy daily life both physically and mentally. If stress is placed on this autonomic nervous system and the timing of these switches becomes disrupted, the autonomic nervous system loses control, leading to symptoms of insomnia.

Impact of Insomnia on Mind and Body 

External Symptoms Caused by Insomnia

Lifestyle diseases such as diabetes, high blood pressure, and obesity are said to be deeply linked to sleep. Persistent insomnia can lead to eating late at night, and the disruption of the body's internal clock caused by insomnia can lead to hormonal imbalances, which interfere with the body's physiological functions and can cause high blood pressure. Additionally, sleeping less than 6 hours increases the risk of angina and myocardial infarction, and less than 5 hours increases the risk of brain and heart diseases. People with high blood pressure and insufficient sleep are especially advised to be careful about myocardial infarction and stroke in the early morning. Persistent insomnia can significantly shorten one's life.

Mental Symptoms Caused by Insomnia

Insomnia also has a significant impact on the mind. Due to sleep deprivation caused by insomnia, learning ability may decrease, making it difficult to remember new things. There is also a tendency to fall into negative thinking patterns, such as quickly forgetting positive events while remembering negative ones. If the cause of insomnia is unknown and left untreated, and this state continues, it can lead to mental illnesses such as depression, anxiety disorders, and schizophrenia.

Common Signs of Insomnia

If you have difficulty falling asleep for more than a month, it is highly likely that you have chronic insomnia. Next, loud snoring may be a sign of sleep apnea, which indicates a problem with breathing during sleep. If you frequently wake up multiple times during the night and remain awake for 15-30 minutes or longer, it is a sign of insomnia. People with sleep apnea often experience such frequent awakenings.

How to Improve Insomnia?

Relaxation for Insomnia Leads to Better Sleep

To improve insomnia, it is crucial to relieve stress and relax before going to bed. If you go to sleep while stressed, you may wake up multiple times during the night or have shallow sleep. In such cases, listen to relaxing music that promotes good sleep before bedtime. Gentle, steady-tempo instrumental music is said to relax the brain and be very effective for good sleep. Natural sounds like ocean waves or bird songs are also ideal for promoting sleep. When listening to music, dim the bedroom lighting to a gentle glow to further enhance the relaxation effect.

Improve Insomnia with Scent

It is often said that smelling your favorite scent has a relaxing effect, and the reason is that when you smell a pleasant scent, it activates the parasympathetic nervous system, which is dominant during rest, causing you to feel relaxed and happy. This relaxing effect then leads to restful sleep. When it comes to scents, aromatherapy comes to mind. While the effects vary depending on the type of aroma, a popular choice is lavender, which helps alleviate irritation, anxiety, and tension, and provides a relaxing effect. Mixing a few drops of essential oil with water in a spray bottle and lightly misting it onto your bedroom, mattress, or pillow is recommended, as the scent will linger.

Foods That Promote Good Sleep

It is well-known that you should finish eating 2-3 hours before bedtime, but the content of your meal also contains many factors that affect sleep. Tea, coffee, cola, chocolate, spicy foods, fatty fast food, and cheese all contain elements that hinder restful sleep and can exacerbate insomnia. Foods that promote good sleep include "bananas," which relax muscles and are rich in hormones beneficial for sleep, "almonds," which reduce muscle and nerve function and calm the heart rhythm, and surprisingly familiar foods such as "kiwi," "hot milk," "soybeans," and "honey" also promote restful sleep. Why not try them starting today?

Bedding That Suits Your Body

To get a good night's sleep, the basic principle is to choose bedding that fits your body comfortably and allows you to relax and sleep. Since sleeping positions vary from person to person—side, back, stomach—choose bedding that provides the optimal sleeping comfort for you. A mattress that combines both high-resilience and low-resilience foam is ideal because the high-resilience foam, with its spring-back force, assists with turning over, while the low-resilience foam, which gently conforms to your body's contours, supports a comfortable sleep. Furthermore, since the weight of different body parts such as the head, lower back, and feet is not uniform, a mattress designed with pressure distribution that supports each body part accordingly is recommended. This will firmly support your body, tired from work stress, and help you relax.

Improve Insomnia to Suit Your Needs for a Better Daily Life!

Most people, I believe, have experienced sleeplessness. Instead of ignoring it, address it with practical solutions that suit you, and strive to improve your daily quality of life.