![]() Poor sleep hygiene can lead to issues trying to sleep,' says Hall. 'It refers to positive habits we use to help us sleep. Sleep hygiene has nothing to do with being dirty or clean. ![]() If you fly into a different time-zone, your body may have trouble adjusting, and sleep suffers. Your body doesn't like it when it can't sleep at the same time each night. 'They may work long hours, which change regularly, meaning the time when they sleep varies.'Ī consistent bedtime is vital for restful sleep. 'Those who work shifts are likely to find their circadian rhythm is disrupted,' says Hall. If your circadian rhythm gets disrupted, so does your rest. Your circadian rhythm, or body clock, regulates many functions like hunger, temperature, hormone production, and sleep. 'This fight or flight state is important for human survival, but it's not helpful when you need to sleep! 'When you're stressed, your body and mind are on high alert, looking for danger and ready to take action,' she adds. When we experience stress in our lives, particularly when it's over a long period, it can lead to insomnia, says Hall. Other insomnia causes include the following: Some people find sleeping in a room that's too hot or cold, alcohol, caffeine, and drugs can cause insomnia. There's a range of factors that may bring on a sleepless night, from having a lot on your mind through to underlying medical conditions. Prostock-Studio Getty Images What causes insomnia? Or, for the unlucky few, it's a chronic problem, lasting much longer. It can be a short-term issue, lasting up to three months. 'You aren't getting the sleep you need for your mind and body to function optimally,' explains Hall.Īs a low estimate, 10% to 30% of adults live with chronic insomnia, although this figure jumps to 30% to 48% in older people and is as high as 50% among pregnant women. During the day, you may have trouble with your usual activities due to the lack of sleep. It's not only nighttime symptoms that be problematic. 'Symptoms can vary for someone over time, depending on external factors and how proactive they are in treating their insomnia,' she adds. Insomnia occurs on a sliding scale, affecting individuals differently. 'If you struggle with insomnia, you might find it difficult to fall asleep or stay asleep - or both!' says Hall. Insomnia is a common sleep disorder that most people experience at one time or another. To find out more about insomnia causes, symptoms and treatment, we spoke to Sleep Psychologist Katherine Hall: What is insomnia? Understanding the causes of insomnia and how you can best manage sleep patterns can help resolve this exasperating problem. Aside from feeling exhausted, the accumulated effects of sleep deprivation can be significant. But if you have an uneasy relationship with sleep, you've likely experienced endless nights troubled by insomnia. Postpartum depression.Sleep is essential, and most of us drift off into slumber without a second thought. Sleep in the Postpartum: Characteristics of First-Time, Healthy Mothers. doi:10.1378/chest.14-2973Ĭreti L, Libman E, Rizzo D, Fichten CS, Bailes S, Tran DL, Zelkowitz P. ![]() Elevated upper body position improves pregnancy-related OSA without impairing sleep quality or sleep architecture early after delivery. Zaremba S, Mueller N, Heisig AM, Shin CH, Jung S, Leffert LR, Bateman BT, Pugsley LJ, Nagasaka Y, Duarte IM, Ecker JL, Eikermann M. Randomized controlled trial of digital cognitive behavior therapy for prenatal insomnia symptoms: Effects on postpartum insomnia and mental health. Cognitive behavioural therapy and light dark therapy for maternal postpartum insomnia symptoms: Protocol of a parallel-group randomised controlled efficacy trial. Verma S, Rajaratnam SMW, Davey M, Wiley JF, Bei B. Sleep hygiene tips, research & treatments. Should we target insomnia to treat and prevent postpartum depression? J Matern Fetal Neonatal Med. Determinants of Insomnia among Mothers during Postpartum Period in Northwest Ethiopia. Treatment for women with iron deficiency anaemia after childbirth.īelete H, Misgan E. Anemia and insomnia: a cross-sectional study and meta-analysis. Neumann SN, Li JJ, Yuan XD, Chen SH, Ma CR, Murray-Kolb LE, Shen Y, Wu SL, Gao X. Tired and apprehensive: Anxiety amplifies the impact of sleep loss on aversive brain anticipation. Insomnia and sleep deficiency in pregnancy.
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