21 Sep How to Understand Difficulty in Falling Asleep: Causes and Solutions

Sleep is an essential element of health and so people’s claims that they have more difficulty in falling asleep remain very common. Irrespective of whether this is a passing phase or an established and chronic problem, recognizing the reasons can assist individuals in seeking possible solutions. This article discusses possible sources of sleep hindrances and recommends how to fall asleep faster. 

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What is Difficulty in Falling Asleep?

‘Difficulty in falling asleep’ as it sounds, by definition falls under the category of sleep disturbances that can best be referred to as sleep-onset insomnia. It is the failure to fall asleep after lying down over a period that is reasonable after bed. A person’s parents who have this disorder are also more likely to have this disorder. This condition can have a detrimental influence on multiple aspects of health, resulting in low energy levels, high levels of mood swings, and poor concentration during working hours.

Common Causes of Difficulty in Falling Asleep

Falling asleep is not such an easy task for everyone. A combination of many factors may contribute to this including one’s way of life, psychological stress that they may be undergoing, and certain medical conditions. Some of the most common ones include the following:

Stress and Anxiety

One of the biggest reasons why people experience difficulty in falling asleep is stress. It does not matter whether it is stress from work, personal matters, or financial issues, such tension affects one’s ability to calm down and go to sleep. The presence of anxiety increases the readiness of the body to fight or fight thus the brain remains on alert avoiding relaxation. If this situation is not solved properly, it tends to turn into chronic insomnia.

Wrong sleeping patterns

Some people keep changing when they sleep, others watch TV or use computers excessively, and some take caffeine or voluminous food right before going to bed. Each of these examples brings about an imbalance in the natural pattern of sleep and wakefulness that a person has. One of the most important factors in falling asleep quickly is the body’s clock otherwise known as the circadian rhythm. This rhythm is often disrupted by activities which include the above-mentioned ones making sleeping difficult – difficulty in falling asleep.

Medical Conditions

The first relates to some medical issues that may lead to difficulty in falling asleep. Other sleep disorders such as restless leg syndrome (RLS), sleep apnea, or chronic pain may also keep the person active at night, no matter what effort is made. Recent studies have stressed the effect of diseases including depression or hyperthyroidism on the capacity to fall asleep.

Environmental Factors

The factors affecting the sleeping routine also start from the immediate sleeping area. Temperature, noise, or lightning are important factors in determining whether or not sleep can be achieved. Many environmental conditions sometimes contribute to difficulty with sleep, such as when the room is very cold, or hot, or too much noise exists.

Consequences of Difficulty in Falling Asleep

Daytime Fatigue

Many find it hard to wake in the morning or stay awake during the day. Such daytime sleepiness can hinder performance, attention, and even the day-to-day activities effectively. Moreover, due to extending sleep debt, once again, chronic access to sleep deprivation also increases illnesses in one’s immune system.

Affect Disorders

Lack of sleep is often blamed on depression one of the mood disorders. Another relationship has been found between sleep deprivation and other mood disorders such as anxiety. Poor sleep quality may worsen the emotional state. Stress or anxiety leads to insomnia, and insomnia intensifies depression, which is then aggravated by stress or anxiety again.

Cognitive Impairment

Studies have found that a lack of proper sleep can impact areas of cognition including memory, judgment as well as problem-solving abilities. During the daytime, overly tired people particularly those who have had problems with difficulty falling asleep may suffer from a lack of focus and greater error rates as a result of poor mental clarity.

Establish a Regular Sleep Schedule

One of the best ways to overcome difficulty in falling asleep is to establish the right times for sleep by developing a healthy sleep routine. It is recommended that the individual goes to bed and awakens every single day at the same time, and the practice remains the same on the weekends. It helps normalisz the body clock therefore making it easier for one to sleep.

Practice Relaxation Techniques

Sleep problems have been helped by changing one’s routine especially the last hour before bed, to include relaxation techniques that have been shown to promote faster sleep. Stress management techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation may help by reducing stress and anxiety which impair sleep.

Limit Screen Time Before Bed

As screens emit blue light, it hampers the production of the sleep hormone, melatonin.

Create a Sleep-Friendly Environment

Check for external disturbances like noise, temperature, and light to make sure that your bedroom is sleep-friendly.
It is recommended that darkness be achieved using blinds, and to drown out any outside noise.  White  noise machines may also be helpful.

For more information:

1. Ansari Targhi M, Mazandarani AA. Executive dysfunction, negative pre-sleep cognitions, and sleep problems: examining a cyclical model. Sleep Biol Rhythms. 2024 Jun 19;22(4):481-488. doi: 10.1007/s41105-024-00535-y. PMID: 39300988; PMCID: PMC11408440.
2. Park KM, Lee SE, Lee C, Hwang HD, Yoon DH, Choi E, Lee E. Predicting sleep based on physical activity, light exposure, and Heart rate variability data using wearable devices. Ann Med. 2024 Dec;56(1):2405077. doi: 10.1080/07853890.2024.2405077. Epub 2024 Sep 19. PMID: 39297306; PMCID: PMC11413959.
3. Scott H, Guyett A, Manners J, Stuart N, Kemps E, Toson B, Lovato N, Vakulin A, Lack L, Banks S, Dorrian J, Adams R, Eckert DJ, Catcheside P. Circadian-informed lighting improves vigilance, sleep, and subjective sleepiness during simulated night shift work. Sleep. 2024 Jul 30:zsae173. doi: 10.1093/sleep/zsae173. Epub ahead of print. PMID: 39078935.

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Last Updated on September 21, 2024 by Marie Benz MD FAAD