Insomnia, sleep disorders – what causes them?

It is permissible to complain about poor sleep in the coffee corner at work, but the cause is rarely examined. According to Confido psychiatrist Mari-Liis Laanetu, these are anxiety, stress and depressive thoughts and feelings. "True sleep disorders are very rare. Most often, disturbed sleep shows what our mental state is and how we cope. It is noted that we are not sleeping well," said Laanetu.

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Waking up at night could be a sign of an anxiety disorder

If sleep is poor for a long time, it is likely to be a sign of a mood or anxiety disorder. "If you deal with the disorder, sleep usually normalizes. It goes hand in hand with your mental state," the psychiatrist confirmed.

A person with poor sleep is trying to improve their sleep and may not think about why they are sleeping poorly. So they take steps to see a family doctor, hoping to alleviate the situation with a sleeping pill. "Patients say that they take a sleeping pill in the evening, fall asleep, but are still awake at two or three in the morning. The background of anxiety does not allow them to stay asleep," Laanetu noted. Nightmares, which tend to wake them up, also arise mainly from tension.

If a mood or anxiety disorder is left untreated and people use sedatives and sleeping pills to make themselves sleepy, in addition to worsening the original disorder, they may develop a dependence on the sleeping pills.

No need to worry about a few poorly rested nights

The psychiatrist confirmed that if you sometimes experience a short circuit in your sleep rhythm during stressful times – for example, before an exam – it is completely normal and you shouldn't worry too much about a few poorly rested nights. However, if you have been having difficulty falling asleep for a long time, you tend to wake up constantly at night, or you constantly wake up too early in the morning, you should find out the reason.

How to improve sleep quality?

Sleep should not be too short – seven to eight hours should be enough for the average adult. Children and teenagers need more sleep, while older people need less sleep. During sleep, the brain gets rid of excess, including toxic proteins, and information is stored in long-term memory. The next day, a good night's sleep means improved attention and a more alert mind.

Habits that can disrupt sleep

Taking energy supplements can also lead to sleepless nights because the body becomes overstimulated. You should definitely not drink coffee or other caffeine-containing drinks after lunch, including tea, Coca-Cola, and energy drinks. You should also not go to bed on a very full or empty stomach. You should go to bed at about the same time every night.

Exercise and sleep

Evening exercise can also be a sleep thief. According to Laanetu, people want to tire themselves out, but in reality, high physical activity increases body temperature, which prevents the body from switching to a calmer mode. Those who have problems with sleep should avoid skiing after 4 p.m. and prefer to exercise before noon.

Aerobic physical activity is extremely important for sleep and mental health. Jogging, cycling, or brisk walking that makes you feel slightly out of breath and increases your heart rate should be part of your routine at least three times a week for half an hour.

Take a break.

"Very often, you don't know how to rest at all. It seems like you should be doing something useful all the time, otherwise you feel guilty. No one can and will be active all the time - it's not sustainable. If you've been overloaded and you're starting to lose sleep, you have to draw conclusions from that," the psychiatrist said.

Rest is the best way to avoid stress and burnout

You need to wean yourself off of constantly checking your phone and email in the evening, which keeps your brain constantly on edge, even though it may seem like self-soothing. "The brain doesn't rest because it's constantly switching from one piece of information to another. It can't switch itself off or do other nice things." However, according to Laanetu, resting is the best way to avoid stress and burnout.

When you can't sleep: Worrying thoughts keep you from falling asleep

If the maze of worrying thoughts keeps you from falling asleep, you could try a simple way to interrupt the thread of problems spinning in your head. You need to choose one neutral word that you start repeating in your mind every two seconds – this will break the cycle of thoughts and sleep should soon come. However, if sleep does not come, you should get out of bed. “Don’t stay there tossing and turning and thinking more and more anxiously about why I can’t fall asleep. Go to another room or do something else until sleep starts to come,” Laanetu taught. If sleep is often disturbed, you can also try a melatonin preparation, which you can get from a pharmacy.

Alcohol disrupts sleep cycles

People often try to treat insomnia with alcohol. "People often say that if they have a shot of cognac or a glass of wine, they fall asleep. But then they still wake up in the middle of the night. Alcohol disrupts the sleep-wake cycle even more," confirmed Laanetu. People with disturbed sleep and anxiety-mood disorders should avoid night and shift work, because this increases the level of stress hormones and makes it more difficult to maintain mental balance and, consequently, sleep patterns.

Depression and sleep

Depression can also be accompanied by hypersomnia – a tendency to sleep too much. "The main symptom of depression is a lack of energy and fatigue, which can manifest as a desire to just sleep. It is also an opportunity not to deal with difficult issues, to escape from everyday life," said Laanetu. For longer-lasting sleep problems, which may be related to anxiety and mood disorders, you should contact your family doctor , psychiatrist or psychologist .