Can You Develop Insomnia From Working Nightshifts
I think I might have it. I was dead tired after working, then I got home, laid down in my bed, then BAM, I couldn’t sleep. I was wide awake.
Shift work sleep disorder is a circadian rhythm sleep disorder characterized by insomnia and excessive sleepiness affecting people whose work hours overlap with the typical sleep period. There are numerous shift work schedules, and they may be permanent, intermittent, or rotating consequently, the manifestations of SWSD are quite variable.
Absolutely. 7.5 years of nightshift & my “sleep” is totally screwed up. I consider myself lucky if I get 4 or 5 consecutive hours per day.
After working audit for 8 years I’ve had to step back and only do it one night a week instead of 5 shifts. It’s gotten better, thankfully.
I tend to sleep about 4 hours a day and that’s not consecutive most days, either. I’ve forgotten what it’s like to not be on autopilot constantly.
Yeah, it’s the middle of my off week and I’m typing this at nearly 2am.
When i first started audit i use to sleep 8 hours during the day, now i get home, stay up until probably 10, sleep for 5 hours tops and stay up the rest of the day because i cant sleep for more than a few hours and its so irritating to me so yeah. Im sure it can happen
The Way Chronic Insomnia Works Also Reveals Its Cure
What I found so fascinating about the 3P model of insomnia is this: the way chronic insomnia works also reveals its cure. By looking at this model, you gain objectivity and valuable insights why your sleeplessness started, but more importantly, why it doesnt go away.
As every person is to some degree vulnerable to develop insomnia, there is no uniqueness or magic about this condition. Even if you are not predisposed to develop insomnia, it still could be kicked off by a trigger event.
If your sleep problem persists, the model indicates the way to solve it. You may not be able to change the predisposing/risk or precipitating/trigger factors, but what you can influence are the perpetuating factors , the way you respond to your insomnia. Here lies the real secret of curing insomnia. It is your doing, your focus on trying to get rid of insomnia which is the main contributor to your sleep struggle by testing different experiments and remedies and by blocking out unpleasant thoughts you spend your time and energy on resistance rather than changing the situation.
Why Is Sleep Important
Sleep is essential for good health. During sleep, our bodies and brains repair themselves. Some research suggests our brains use the time during sleep to clear away toxins that build up during the day.25 Sleep is also important to our ability to learn and form memories. Not getting enough sleep puts people at risk for health problems, including high blood pressure, obesity, and depression.
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Insomnia And Neurological Problems
Problems affecting the brain, including neurodegenerative and neurodevelopmental disorders, have been found to be associated with an elevated risk of insomnia.
Neurodegenerative disorders, such as dementia and Alzheimers dementia, can throw off a persons circadian rhythm and perception of daily cues that drive the sleep-wake cycle. Nighttime confusion can further worsen sleep quality.
Neurodevelopmental disorders like attention-deficit/hyperactivity disorder can cause hyperarousal that makes it hard for people to get the sleep they need. Sleeping problems are common for children with Autism Spectrum Disorder and may persist into adulthood.
How To Cure Chronic Insomnia
If you want to cure insomnia effectively, you must target your unhelpful coping strategies and learn to accept how things are right now. Without the awareness and acceptance of your current condition, the things you are resisting and avoiding persist and change can not occur.
Start by taking a step back to gain more objectivity. Then, instead of trying to get rid of your troublesome thoughts while lying awake at night, acknowledge and accept what is happening in that very moment. It wont be easy to feel the pain, the tension, the anger, or whatever else comes up. But acceptance is the most crucial ingredient for stopping your insomnia battle. If done wholeheartedly it can provide instant relief and enable you to take the next smalls steps that are required to return to restful sleep.
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Medication Or Substance Use Or Abuse
Insomnia can be an unwanted side effect of many prescription or over-the-counter medications. Common cold and allergy medicines contain pseudoephedrine, which can make it difficult for you to fall asleep. Antidepressants and medications to treat ADHD, high blood pressure or Parkinsons disease can also cause insomnia.
Using some drugs or drinking alcohol close to bedtime can make it difficult to fall asleep or cause you to wake up during the night. Caffeine and other stimulants can prevent you from falling or staying asleep. When you stop taking some drugs or stop drinking alcohol there may be withdrawal symptoms that can include insomnia.
Tell your medical provider about all prescription and over-the-counter medications that you take. Tell her about your use of certain substances, like caffeine and alcohol. She will need to know if you use illicit drugs to ensure that you receive the appropriate treatment.
Insomnia Due To Mental Disorders
Most chronic psychiatric disorders are associated with sleep disturbances. Depression is most commonly associated with early morning awakenings and an inability to fall back asleep. Conversely, studies have also demonstrated that insomnia can lead to depression: insomnia of more than 1-year duration is associated with an increased risk of depression.
Schizophrenia and the manic phase of bipolar illness are frequently associated with sleep-onset insomnia. Anxiety disorders are associated with both sleep-onset and sleep-maintenance complaints.
To meet the formal definition of this form of insomnia, a mental disorder must be diagnosed according to the criteria of the Diagnostic and Statistical Manual, Fifth Edition . The insomnia must be temporally associated with the mental disorder however, in some cases, insomnia may appear a few days or weeks before the emergence of the underlying mental disorder.
The insomnia is more prominent than that typically associated with the mental disorders, as indicated by causing marked distress or constituting an independent focus of treatment. The sleep disturbance is not better explained by another sleep disorder, medical or neurologic disorder, medication use, or substance-abuse disorder.
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Advancing Research For Improved Health
In support of our mission, we are committed to advancing insomnia research in part through the following ways.
- Investigating the link between insomnia and heart disease. People who have insomnia have a higher risk of heart disease and high blood pressure. We support research to explore this link and develop comprehensive treatment plans for people who have insomnia and other serious health conditions. View Sleep Quality and Mechanisms of Cardiovascular Risk in Adults With Hypertension and Disentangling Subclinical Cardiovascular Risk Associated With Insomnia, Short Sleep Duration, and Their Combination for more information.
- Preventing insomnia in teens. Insomnia in teens can cause long-term physical and mental health problems. We support research to discover new ways to prevent and treat insomnia in teens, including improving our understanding of why insomnia is more common in teen girls than in boys. View Sleep and Cardiovascular Health in Adolescence for more information.
- Understanding the risks of current insomnia treatments. Certain medicines used to treat insomnia can have serious side effects. We fund research to discover whether these medicines can cause heart disease, especially in older adults. We also support research to develop new medicines to treat insomnia with fewer side effects. View Discovering GIRK Channel Direct Activator as a Novel Chronic Insomnia Therapeutic and Prescription Hypnotics and the Risk of Cardiovascular Death for more information.
The Root Cause Of Your Struggle To Sleep Is Faulty Thinking
Worrying about sleep makes your sleep problem worse it is as simple as that. Of course, you should also keep an eye on your sleep habits and routines. But chronic insomnia is primarily a mental problem, and thats why it is necessary to seek for psychological solutions.
The root cause of your struggle to sleep is faulty thinking and negative beliefs, so thats where you need to put your focus on to improve your situation and not on implementing new sleep rituals or taking sleeping pills. These coping strategies may give you some relief in the short term, if at all. But in the long run, they wont help you at all and will keep you even more awake.
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What Are The Causes Of Insomnia During Pregnancy
Multiple factors can cause insomnia during pregnancy:
- Discomfort: Increased weight and changed body composition can affect positioning and comfort in bed.
- Disrupted Breathing: Growth of the uterus places pressure on the lungs, creating potential for breathing problems during sleep. Hormonal changes can increase snoring and the risk of central sleep apnea, which involves brief lapses in breath.
- Reflux: Slower digestion can prompt disruptive gastroesophageal reflux in the evening.
- Nocturia: Greater urinary frequency can create the need to get out of bed to go to the bathroom.
- Restless Leg Syndrome: The exact cause is unknown, but pregnant women have a greater risk of RLS even if they have never had symptoms before becoming pregnant.
Studies have found that more than half of pregnant women report sleeping problems consistent with insomnia. In the first trimester, pregnant women frequently sleep more total hours, but the quality of their sleep decreases. After the first trimester, total sleep time decreases, with the most significant sleeping problems occurring during the third trimester.
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Considering The Causes Of Insomnia
Insomnia is defined as difficulty falling or staying asleep or sleep that is not refreshing in the absence of another sleep disorder like sleep apnea. Our understanding of the cause of the condition relies on three factors: predisposition, provocation, and perpetuation. Considering each of these factors, in turn, can be helpful to determine if insomnia will resolve.
Everyone has the potential to develop the difficulty sleeping that characterizes insomnia. This is referred to as a predisposition or threshold. For some people, the threshold is high and they rarely experience insomnia. For others, unfortunately, a lowered threshold may easily tip a person into trouble sleeping with even minor provocation.
Provoking factors are diverse and variable. Consider what has previously caused you to have trouble sleeping: an uncomfortable bed, a warm room, a noisy street, a crying baby, stress, and the list goes on. Although the triggers are familiar, something that leads to insomnia for you may have little effect on your spouse, and vice versa. Typically when the cause is removed, insomnia abates. However, it can also become perpetuated by changes you make and become chronic insomnia.
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Dietary Supplements For Insomnia
There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins youre taking. For more information, talk to your doctor or pharmacist.
Why Do More Women Than Men Have Insomnia
Women may be more likely to have insomnia than men because women experience unique hormonal changes that can cause insomnia symptoms. These include hormonal changes during:
- The menstrual cycle, especially in the days leading up to their period when many women report problems going to sleep and staying asleep.13 This is especially common in women who have premenstrual dysphoric disorder , a more severe type of premenstrual syndrome .14
- Pregnancy, especially in the third trimester, when women may wake up often because of discomfort, leg cramps, or needing to use the bathroom.
- Perimenopause and menopause, when hot flashes and night sweats can disturb sleep.
Also, some health problems that can cause secondary insomnia are more common in women than in men. These include:
- Depression and anxiety. People with insomnia are 10 times more likely to have depression, and 17 times more likely to have anxiety.15 Researchers aren’t sure if mental health conditions lead to insomnia or if insomnia leads to mental health conditions.4 But not getting enough sleep may make mental health conditions worse.
- Fibromyalgia. The pain experienced with fibromyalgia can make it difficult to fall asleep and stay asleep.
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Behavioral Insomnia Of Childhood
A child’s symptoms meet the criteria for insomnia based on parents or other adult caregivers observations. Two types of this sleep disturbance are recognized: sleep-onset association and limit-setting.
The sleep-onset association type is characterized by the following:
Falling asleep is an extended process that requires special conditions
Sleep-onset associations are highly problematic or demanding
In the absence of associated conditions, sleep onset is significantly delayed or sleep is otherwise disrupted
Nighttime awakenings require caregiver intervention for the child to return to sleep
The limit-setting type is characterized by the following:
The child has difficulty initiating or maintaining sleep
The child stalls or refuses to go to bed at an appropriate time or refuses to return to bed following a nighttime awakening
The caregiver demonstrates insufficient or inappropriate limit-setting to establish appropriate sleeping behavior in the child
Mental And Behavioral Aspects Of Insomnia
First, it is important to understand that chronic insomnia is almost always based on both mental and behavioral aspects, meaning the interaction between your thoughts, feelings, and behavior. While a stressful life event can contribute to triggering insomnia, it is often the excess worrying coupled with wrong coping strategies that make the problem worse.
Paradoxically, although our intrusive thinking about our situation digs deep into our psyche, we often focus purely on external ways such as prop, pills, and potions in trying to get rid of our pain. We end up spending a lot of money for all sorts of sleep remedies and cures we rearrange our bedrooms, try different relaxation techniques, take hot baths, change our diet and avoid social activities which might interfere with our meticulously planned sleep rituals. And, yet we still find ourselves lying wide awake in bed at night.
On top of this unhelpful behavior, many of us turn to the internet and start reading about other insomniacs experiences by joining one of the many online insomnia communities. I did that too one of my biggest mistakes. Instead of trying to find a way out of the vicious cycle of worries, frustration and anger, I was either identifying myself with other peoples suffering, or I was torn between panic and relief when I learned that there are people whose sleep problems were even worse than mine. Will I end up like him or her or is my situation not that bad after all?
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What Type Of Relaxation Routine Is Good For Insomnia
Well, the thing about having a routine is that its a pattern you take part in on a regular basis. So a relaxation routine must be done consistently to do you any good when it comes to relieving your insomnia. You cant perform your routine on Mondays and expect to cure your insomnia for the rest of the week.
Turn off those screens, grab a book, listen to relaxing music, light a candle, take a bath whatever you need to do in order to find your bedtime zen.
And guess what? We can help you find that zen. We have a seriously great addition to your bedtime routine that will help you fall into a deeper, more restful sleep. And that, friends, can be life-changing!
Kava is great for sleep issues!
Kava is a natural way to change those brain waves that seem to be running around like a squirrel in your mind. It can help with twitching and relax those tense muscles.
The calming effect that kava has can be used to reduce symptoms of stress, anxiety, restlessness, chronic pain, and sleeplessness. It is able to do this while you sleep and allows you to wake up without feeling like youre in a groggy fog.
It works because it doesnt just affect your body, it also affects your mindboth of which need to be calm in order to achieve a night of truly restful sleep.
Insomnia And Specific Sleep Disorders
Specific sleep disorders can be a cause of insomnia. Obstructive sleep apnea, which causes numerous breathing lapses and temporary sleep interruptions, affects up to 20% of people and can be an underlying factor causing insomnia and daytime sleepiness.
Restless Leg Syndrome detracts from sleep by causing a powerful urge to move the legs. Abnormal behaviors during sleep, known as parasomnias, can interfere with sleep. Some well-known examples of parasomnias include sleepwalking, nightmares, and sleep paralysis.
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What About Chronic Insomnia
Chronic insomnia is awful. It is often caused by another underlying condition. Some of those conditions may be anxiety, depression, or post-traumatic stress disorder.
It may also be caused by certain prescription drugs, over-the-counter medications, or medical conditions like diabetes, asthma, Parkinsons, Alzheimers, chronic pain, or cancer.
Or maybe a persons chronic insomnia is caused by sleep-related disorders like sleep apnea or restless leg syndrome. Both of these conditions interrupt your sleep pattern.
If your daily drug of choice is alcohol, nicotine, or caffeine, you can find yourself having a hard time falling asleep on a regular basis. This will hold especially true if you partake in any of these substances later in the afternoon or evening.
You may be thinking that alcohol makes people drowsy, so of course, it must help you sleep. But does it? Well, it helps you fall asleep, but it doesnt help you fall into a deeper state of sleep. People often wake up throughout the night after drinking alcohol.