Causes of insomnia

Insomnia is a sleep disorder that manifests as problems falling asleep, staying asleep, or getting quality sleep, even when the opportunity to sleep is present. This sleep disruption can have multiple consequences on daily health and well-being .

This is why it is essential to understand the origins of insomnia in order to better prevent and treat it.

Causes of insomnia

Psychological causes:

Stress and anxiety are the main causes of insomnia. They trigger the production of hormones such as cortisol , which disrupt the sleep cycle . Worries, concerns, and nervous tension therefore hinder the ability to fall asleep easily and stay asleep throughout the night.

Lifestyle-related causes:

Sleep can be significantly disrupted by certain behaviors and lifestyle habits. This is the case with the consumption of caffeine, alcohol, or nicotine before bedtime , which stimulate the nervous system and hinder sleep. Similarly, prolonged use of screens (computers, smartphones, televisions) before bed is also harmful, as the blue light emitted disrupts the secretion of melatonin, the sleep hormone.

Changes in lifestyle, such as night shifts or time variations when traveling, can also disrupt the body clock and cause insomnia . Failure to adhere to regular bedtimes and wake-up times leads to a disruption of the sleep-wake cycle , also known as thecircadian rhythm .

Finally, an unfavorable sleep environment can also be a cause of insomnia. Excessive noise , bright light , uncomfortable temperatures , an unsuitable mattress or pillows , or even disruptive sleep partners may disrupt the ability to fall asleep and stay asleep throughout the night.

Underlying medical conditions:

Chronic pain can make it difficult to fall asleep and cause frequent awakenings during the night, which can lead to insomnia. Similarly, medical conditions such as sleep apnea , gastroesophageal reflux disease (GERD), restless legs syndrome (RLS) , or neurological disorders can disrupt sleep and lead to insomnia.

Side effects of medications:

The side effects of some medications can disrupt sleep . Stimulants found in some ADHD medications , decongestants, or weight-loss medications can cause insomnia by increasing brain activity or disrupting circadian rhythms . Similarly, some psychotropic drugs, such as antidepressants or corticosteroids , can also affect sleep.

When to worry about insomnia

It's common to experience occasional bouts of insomnia, especially during times of stress or when there are changes in your daily routine. However, it's essential to understand when insomnia becomes a serious problem that requires attention. Here are some signs that may suggest it's time to address insomnia:

• If you have trouble sleeping for several nights a week over several months, this could indicate a chronic sleep disorder.

• If insomnia begins to disrupt your daily life , such as your concentration, memory, mood, or performance at work or school, it may be a sign that it's time to take action.

• If despite your efforts to get enough sleep, you consistently feel tired and exhausted during the day , this may be a sign that your insomnia has reached a problematic level .

• Chronic insomnia may be accompanied by physical symptoms such as headaches, muscle pain or tension, as well as emotional symptoms such as anxiety, depression or irritability.

Relieve insomnia naturally

There are several natural approaches to relieve insomnia and promote restful sleep:

• Know your rhythms:

Knowing your biological rhythms is essential for promoting quality sleep and good overall health. It is important to go to bed at the first signs of sleepiness, such as yawning or heavy eyelids . Indeed, our bodies follow regular sleep cycles , and if we are not in sync with the "sleep train", it can be more difficult to fall asleep afterwards. This is why it is advisable to be vigilant for these signals and to go to bed as soon as they appear .

Additionally, it's important to maintain regular bedtimes and wake-up times to reset our body clocks . By going to bed and waking up at the same time every day, even on weekends, we help our bodies maintain a stablecircadian rhythm . This promotes better sleep quality and can also improve our energy levels and mood during the day.

• Practice regular physical activity:

Regular exercise can help reduce stress and improve sleep quality . However, try to exercise during the day, and especially not just before bedtime , as this can increase your energy levels and make you more difficult to fall asleep .

• Favor infusions before bedtime:

Drinking caffeinated or alcoholic beverages a few hours before bedtime is likely to disrupt your sleep. Instead, opt for relaxing drinks like chamomile or valerian teas.

Hovie's sleep infusion is 100% natural , with CBD sprayed on a blend of aromatic plants (chamomile, valerian, lemongrass, etc.), with relaxing properties to enjoy better quality sleep. It will prepare you for falling asleep and help you fight insomnia. The sleep infusion can also be used in addition to the sleep oil composed of 10% CBD and 0.0% THC . It allows you to have a deeper and more relaxing sleep thanks to its anxiolytic action, thus limiting nighttime awakenings .

Consuming them before bedtime can help you fall asleep more easily and have a deep sleep.