What keeps you up at night? Is it the excitement of an upcoming trip, the stress of unfinished work, or perhaps the anxiety of a family gathering? For many, these stressors are temporary and quickly resolved. However, what if the very thing keeping you awake is the stress about losing sleep itself? This seemingly endless cycle is at the core of insomnia, the world’s most prevalent sleep disorder.
Occasional sleepless nights can be triggered by a variety of factors such as a snoring partner, physical discomfort, or emotional distress. Extreme sleep deprivation, like jetlag, can disrupt your biological clock, causing temporary havoc on your sleep schedule. Typically, sleep deprivation is short-lived, and eventually, exhaustion catches up with us. However, for some, long-term conditions such as respiratory disorders or gastrointestinal problems can overpower fatigue, leading to chronic insomnia.
As sleepless nights accumulate, the bedroom may become associated with anxiety and restlessness. At bedtime, insomniacs often experience heightened stress, activating the body’s stress response system. This floods the body with fight-or-flight hormones like cortisol, increasing heart rate and blood pressure, and jolting the body into a state of hyperarousal. In this condition, the brain is on high alert for potential threats, making it difficult to ignore even the slightest discomfort or noise.
When insomniacs finally manage to fall asleep, the quality of their rest is often compromised. The brain’s primary energy source, cerebral glucose, is typically conserved during healthy sleep. However, studies show that the adrenaline preventing sleep in insomniacs also accelerates their metabolism. As a result, their bodies work overtime, depleting the brain’s glucose supply. This poor sleep quality leaves insomniacs waking up exhausted, confused, and stressed, perpetuating the cycle of insomnia.
When these cycles persist for several months, they are diagnosed as chronic insomnia. While insomnia rarely leads to death, its chemical mechanisms are similar to those found in anxiety attacks, which are common in individuals experiencing depression and anxiety. Consequently, suffering from any one of these conditions increases the risk of experiencing the other two.
Fortunately, there are strategies to break the cycle of insomnia. Managing the stress that leads to hyperarousal is one of the most effective treatments. Good sleep practices can help rebuild a healthy relationship with bedtime. Ensure your bedroom is dark and comfortably cool to minimize perceived threats during hyperarousal. Use your bed exclusively for sleeping, and if you find yourself restless, leave the room and engage in relaxing activities such as reading, meditating, or journaling.
Regulating your metabolism by setting consistent sleep and wake times can help align your body’s biological clock. This circadian rhythm is also sensitive to light, so avoid bright lights at night to signal to your body that it’s time for sleep. In addition to these practices, some doctors may prescribe medication to aid sleep, though reliable medications are not available for all cases. Over-the-counter sleeping pills can be addictive and may lead to withdrawal symptoms that worsen insomnia.
Before seeking treatment, ensure your sleeplessness is indeed due to insomnia. Approximately 8% of patients diagnosed with chronic insomnia may actually suffer from a less common genetic condition known as delayed sleep phase disorder (DSPD). Individuals with DSPD have a circadian rhythm significantly longer than 24 hours, causing their sleep habits to be out of sync with traditional sleeping hours. While they struggle to fall asleep at conventional bedtimes, it is not due to increased stress. Given the opportunity, they can sleep comfortably on their own delayed schedule.
Our sleep-wake cycle is a delicate balance, crucial for maintaining physical and mental well-being. For all these reasons, it’s worth investing time and effort into sustaining a stable bedtime routine. However, try not to lose sleep over it.
Keep a sleep diary for one week. Record the time you go to bed, the time you wake up, and any disturbances or thoughts that keep you awake. At the end of the week, analyze your diary to identify patterns or triggers that may be contributing to your sleep issues.
Research and practice different stress management techniques such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation. Share your experiences with the class and discuss which techniques were most effective in reducing stress and improving sleep quality.
Evaluate your bedroom environment. Make a checklist of factors that can affect sleep quality, such as light, noise, temperature, and comfort. Make necessary adjustments to create an optimal sleep environment and report on any improvements in your sleep patterns.
Conduct an experiment to understand the impact of light on your circadian rhythm. For one week, avoid bright screens and artificial lights at least one hour before bedtime. Use dim lighting or natural light sources instead. Record any changes in your sleep onset and quality.
Create a presentation on different sleep disorders, including insomnia and delayed sleep phase disorder. Include information on causes, symptoms, and treatment options. Present your findings to the class to raise awareness and understanding of these conditions.
Insomnia – A condition characterized by difficulty in falling asleep or staying asleep, leading to daytime fatigue. – Many students experience insomnia during exam season, which can negatively impact their performance.
Sleep – A natural state of rest for the body and mind, essential for overall health and well-being. – Getting enough sleep is crucial for maintaining focus and concentration during school hours.
Stress – A physical and emotional response to challenging or demanding situations, which can affect mental health. – High levels of stress can lead to burnout and decreased academic performance among high school students.
Anxiety – A feeling of worry or fear that can be mild or severe, often affecting daily activities and mental health. – Many teenagers experience anxiety about their future, especially when applying to colleges.
Metabolism – The process by which the body converts food into energy, influencing weight and overall health. – A fast metabolism can help some students maintain their energy levels throughout the day.
Circadian – Relating to the natural, internal process that regulates the sleep-wake cycle, typically lasting about 24 hours. – Disrupting your circadian rhythm by staying up late can lead to feelings of fatigue and irritability.
Routine – A regular pattern of behavior or activities that can help establish stability and reduce stress. – Establishing a study routine can help students manage their time effectively and reduce anxiety.
Depression – A mood disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities. – It’s important for students to seek help if they experience symptoms of depression, as it can affect their academic performance.
Glucose – A simple sugar that is an important energy source for the body, especially for the brain. – Consuming balanced meals that include glucose can help students maintain their energy levels throughout the school day.
Hyperarousal – A state of increased psychological and physiological tension, often associated with anxiety and stress. – Students experiencing hyperarousal may find it difficult to concentrate in class due to racing thoughts.
