Insomnia

Jerad Shoemaker
Dec 2, 2022
4 min read

Updated: Oct 18

Insomnia: Understanding the Causes and Finding Restful Solutions

Not being able to sleep well can be a complicated and distressing experience. Sleep, one of our most basic biological needs, influences nearly every aspect of physical and emotional health. Yet millions struggle nightly with insomnia, the persistent inability to fall or stay asleep. According to the National Institutes of Health (NIH, 2023), nearly one in three adults reports occasional insomnia, and up to 10% live with chronic insomnia that interferes with daily functioning.

Insomnia is not simply a problem of restlessness — it is often a symptom of deeper issues. This essay explores the common medical, behavioral, and psychological causes of insomnia, as well as evidence-based strategies to restore balance and promote lasting, healthy sleep.

1. Medical Causes: When the Body Disrupts the Mind

Many cases of insomnia begin in the body. Chronic pain, hormonal changes, and medical conditions such as obstructive sleep apnea (OSA) frequently interrupt rest. Sleep apnea, for instance, occurs when the upper airway becomes repeatedly blocked during sleep, causing brief awakenings and reduced oxygen levels. These micro-awakenings fragment the sleep cycle, leaving the person exhausted even after a full night in bed (Mayo Clinic, 2024).

Medications can also affect sleep architecture. Stimulants, corticosteroids, certain antidepressants, and even over-the-counter decongestants may cause alertness at night. Addressing the root cause — pain management, medication timing, or treatment of OSA — often improves sleep more effectively than relying solely on sleeping pills.

2. Habits and Environment: The Everyday Culprits

Sleep can’t flourish in an overstimulated environment. Behavioral and environmental factors often play a key role in insomnia. The 10-3-2-1-0 Sleep Rule, developed by sleep specialists, offers a practical framework for optimizing rest:

10 hours before bed: avoid caffeine
3 hours before bed: finish large meals and alcohol
2 hours before bed: stop working
1 hour before bed: turn off screens
0: hit the snooze button zero times in the morning

This simple rule emphasizes the importance of consistency and routine in sleep hygiene. Blue light from electronic devices suppresses melatonin, a hormone that signals the body to prepare for sleep (American Academy of Sleep Medicine [AASM], 2023). Reducing screen time, dimming lights, and keeping the bedroom cool and dark support the brain’s natural rhythm.

3. Psychological Causes: The Restless Mind

Perhaps the most challenging cause of insomnia lies in the mind itself. Anxiety, depression, and trauma can all interfere with the ability to unwind. Racing thoughts, emotional stress, and overthinking often keep the nervous system in a state of alertness — the opposite of what’s needed for sleep.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is now considered the first-line treatment for chronic insomnia (NIH, 2023). CBT-I helps people identify and change unhelpful thought patterns, like catastrophizing (“I’ll never fall asleep!”), and replace them with calm, reality-based thinking. Relaxation techniques such as mindfulness, deep breathing, journaling, or prayer before bed can also help transition the mind from stimulation to rest.

4. Lifestyle and Nutrition: Setting the Stage for Rest

Good sleep starts long before bedtime. Regular exercise, a balanced diet, and time outdoors support the circadian rhythm that governs when we feel awake or sleepy. Natural daylight exposure, especially in the morning, helps reset the body’s internal clock by regulating melatonin and cortisol levels (Mayo Clinic, 2024).

Certain foods also influence sleep quality. Diets rich in omega-3 fatty acids, magnesium, and complex carbohydrates promote serotonin production, a neurotransmitter essential for calmness. Conversely, high-sugar and high-fat diets can increase inflammation and disrupt sleep cycles. Hydration is important, but limiting fluids in the evening reduces night-time awakenings.

5. When to Seek Help

Occasional sleeplessness is normal, but persistent insomnia deserves professional attention. If symptoms last more than a few weeks or begin to impair concentration, mood, or work performance, it’s time to consult a healthcare provider. Sleep specialists can identify underlying causes, such as thyroid issues, anxiety disorders, or OSA, and create tailored treatment plans.

Medications may offer temporary relief but should not replace behavioral or medical interventions. Long-term reliance on sedative-hypnotics can lead to tolerance and dependence. A combined approach — addressing both mind and body — remains the most sustainable solution.

Conclusion: Reclaiming the Night

Sleep is not a luxury; it is a fundamental pillar of health. Understanding insomnia requires seeing it not as a single disorder but as a sign of imbalance across body, mind, and environment. By identifying triggers, improving habits, and addressing medical or emotional causes, we can often restore the body’s natural ability to rest.

Insomnia may begin as fear of sleeplessness, but recovery begins with trust — in the body’s rhythms, in stillness, and in the power of consistency. Rest is not something we chase; it’s something we cultivate.