Causes of insomnia and ways to cope with the problem

INSOMNIA: WHY WE DON'T SLEEP AND HOW TO FIGHT IT

Insomnia has become a real scourge of modern society. If previously it was considered just a temporary phenomenon associated with stress, today scientists have identified a whole spectrum of factors that deprive us of proper rest. Let's examine the causes of nighttime wakefulness and look for ways to solve this common problem.

1. Stress and anxiety

The main enemy of healthy sleep is psycho-emotional problems. When the brain is filled with anxious thoughts about work, personal relationships, or upcoming events, the body literally resists falling asleep. The release of adrenaline during stress activates the nervous system, preventing natural relaxation and immersion in sleep.

2. Disruption of circadian rhythms

Our body functions according to internal biological clocks that regulate periods of sleep and wakefulness. A key role in this mechanism is played by light and darkness. Evening time spent in front of gadget screens disrupts the natural balance — blue light blocks the production of melatonin, the sleep hormone. The result is a failure of natural cycles and problems with falling asleep.

3. Caffeine and other stimulants

Consuming coffee and energy drinks in the evening is a direct path to insomnia. Caffeine blocks adenosine receptors responsible for the feeling of fatigue, which leads to increased brain activity. It's important to remember that this stimulant can circulate in the body for up to 6 hours, continuing to act even after evening consumption.

4. Gadgets and internet addiction

Modern humans often can't imagine falling asleep without first checking social networks or browsing news feeds. This habit negatively affects both physiological processes and psychological state. Gadget addiction provokes anxiety and constant brain stimulation, significantly complicating the transition to healthy sleep.

5. Unhealthy habits and nutrition

Overeating in the evening hours seriously disrupts sleep quality. Heavy food increases blood glucose levels, and the body is forced to spend significant resources on digestion instead of preparing for rest. Alcohol, despite its initial soporific effect, destroys sleep structure, making it superficial and inadequate.

6. Physical activity

Both insufficient and excessive physical activity can cause sleep disorders. A sedentary lifestyle slows metabolism and impairs blood circulation, which negatively affects the quality of rest. On the other hand, intense workouts immediately before sleep stimulate the release of adrenaline, making falling asleep almost impossible.

7. Diseases and medications