We have all experienced the feeling of anxiety when we wake up in the middle of the night and cannot fall back asleep. For one, why did you wake up in the middle of the night? Is this from anxiety, caffeine, alcohol, etc? Then, the realization that you’re awake when you should be sleeping kickstarts your adrenaline, making you feel wide awake with a racing heart as well. This makes it almost impossible to fall back asleep. Since these types of nights generally fall on a weekday when we are most stressed, we start to wonder how many hours of sleep we will get that night. And become anxious about that. The mental cycle continues…and no sleep is to be had that night.

Sleeplessness – the occurrence of insomnia that persists for a few days or longer. This sleeping disorder can affect a person emotionally, mentally, and physically, depleting them of stability.  

Some of the thoughts you may have:

“Why did I wake up in the middle of the night?”

“Didn’t I just fall asleep an hour ago?”

“Why is this the fourth time I woke up to use the bathroom?”

“My presentation is tomorrow, I need to sleep!”

“Why can’t I fall back asleep?”

According to the U.S. Department of Health and Human Services, it has been reported that about 60 million Americans suffer from insomnia each year. The National Sleep Foundation reports that disordered sleep, including difficulty falling asleep, light sleep or non-restorative sleep for several nights or more each week, affects nearly two-thirds of American adults. Studies also show that difficulty achieving restful and consistent sleep or sleeplessness increases with age. 

Signs you have insomnia:

• Lie awake at night
• Wake up early and can’t fall back asleep
• Feel tired and irritable when awake
• Still feel tired after waking up
• Find it difficult to concentrate during the day
• Have trouble falling asleep

What causes insomnia?

The reasons behind sleeplessness are the same for most adults, anxiety. Being an adult means having to manage stressful situations, which usually includes family life, work-life, or finances. Any source of stress can keep you up at night if you let it. This is often the reason for tossing and turning and unsuccessfully attempting to sleep. When your mind is active, it is either not receiving or blocking the signals which tell you to sleep. While anxiety/stress are the most common culprit for insomnia, others include alcohol intake, uncomfortable room or bed, and the use of recreational drugs. All of these factors can affect an individuals quality of sleep:

• Stress, anxiety or depression
• A room that’s too hot or cold
• An uncomfortable bed
• Alcohol, caffeine or nicotine
• Other noises
• Recreational drugs

How can you manage your insomnia?

There are ways to treat your insomnia without resorting to taking medications, which is always the preferred way. Many of these changes in habits can turn your sleep around in a matter of days if practiced consistently. It is mostly dependent on you and being able to have a disciplined schedule, which means, not sleeping in on weekends. 

• Go to sleep and wake up at the same time – even on weekends
• Turn off technology an hour before bed – this includes phones, tablets, and TV
• Exercise during the day – but not within a few hours of going to sleep
• Make sure your room is quiet and all lights are turned off – cover the clock 
• Have a mattress and sheets that are comfortable – make it so you want to sleep

When you have insomnia it feels like you are the only one suffering from it. Find comfort in knowing that this is a very common issue that afflicts millions of Americans. This means there is not something wrong with you individually. There are many ways to treat this condition with and without medicine, although the without medicine route is definitely recommended. As it involves you making healthier habits for your life rather than trying to solve your problems with a pill. It is easy to depend on medicine to feel better, however, it will make you healthier as a person to correct your own sleeping patterns. However, if your sleeping issues persist for months or even years, then you might need to see a professional.