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Why Can’t I Sleep?

This morning I woke up at 4:30. I don’t know why. I almost always sleep until 6:30, so why did I wake up so early? And, I can’t fall back asleep.

If you don’t sleep well, your physical and mental health will suffer. So, you must get a whole night’s sleep. In my work with clients, I have discovered that sleep problems can be the result of your mental health condition and your lifestyle choices (such as your diet. Stop the late-night snacking!) Pay attention and do an assessment; what may be affecting your sleep? This is a crucial step to uncover why you are sleeping poorly.

Stress, Anxiety, and Depression

One of the primary reasons you may experience sleep problems is stress and anxiety. You may stay awake because you are worried about your daily life and responsibilities. Some clients report racing thoughts that just won’t go away. High anxiety can activate your fight-or-flight response, making it hard to relax and fall asleep. When your mind is preoccupied with worries about life problems, your stress and anxiety levels worsen. It’s a vicious cycle sometimes - you are worried about life, then you are concerned that you can’t sleep. Good lord.

Feelings of depression can also lead to sleep problems. Having problems sleeping or sleeping too much can be a sign of depression. The emotional problems associated with depression can result in racing thoughts and an inability to shut off your mind at night. And the physical symptoms of depression, such as exhaustion, can lead to erratic sleep.

Life Changes and Lifestyle Choices

Changes in our lives, such as starting a new job, can also disrupt sleep. Unexpected life changes can lead to feelings of fear and instability. These changes can be hard to adjust to and can affect our sleep. The racing thoughts and anxiety you may feel can make it hard to sleep.

So, what do I mean by lifestyle choices that can affect your sleep? Let’s talk about food and screens. First, I have clients who report struggles with late-night snacking. It affects their weight and their sleep. Screens can also be a problem. I have clients who report an addiction to gaming or watching YouTube. One client was chronically late for work because his screen addiction led to a lack of good sleep.

Interestingly, the blue light emitted by screens can interfere with melatonin production. This is the hormone that regulates sleep. Not getting enough sleep adds to life stress. You may drink too much coffee (or energy drinks) in the morning. This helps you stay awake, but it can also contribute to sleep problems each night.

Your Physical Health

Your physical health must also be considered when examining your problem with sleeping. Unfortunately, my clients with chronic pain and breathing issues often report having sleeplessness. Sleep apnea disrupts your breathing at night, waking you up repeatedly. This can lead to problems getting up. One client lost his job due to chronic lateness. He later discovered that he had sleep apnea, and when treated, it changed his life. He was able to wake up on time, feeling rested. Recognizing and addressing underlying health issues is crucial in improving your sleep.

Nightmares

Some people experience nightmares that wake them up and affect their sleep. Those with post-traumatic stress disorder (PTSD) can experience significant impacts on sleep. These nightmares can affect your sense of safety, keeping you awake. Having this happen over and over can lead to exhaustion and pain.

Anxiety and Racing Thoughts

Another psychological aspect to consider is the fear of being unable to sleep. Your anxiety about sleeplessness can become a self-fulfilling prophecy. Some people go to bed with dread about their ability to fall asleep, which only heightens anxiety and makes it more difficult to sleep. Some of my clients have suffered from “sleep anxiety.” Cognitive therapy can help you if this is a problem.

Understanding why you may be having trouble sleeping is vital to solving the problem. However, this is only the first step. You will need to make life changes to address the problem.

For me, however, writing this blog post has kept me awake. It’s time for me to shower and prepare for my day. I do have time this afternoon to take a nap. Napping is excellent, but be careful not to nap for too long because this can also affect your ability to get a good night’s sleep.