by Karen Bailey
When you find difficulty at night falling asleep or staying asleep, there can be a number of causes of this insomnia. Firstly there could be things in you local environment; your home, your bedroom, locality etc. Environmental noise can be a huge problem in this "24/7" world.
Road traffic and sirens, barking dogs (and wild animals) a partner who snores, aircraft, the list is endless. Even if you don't wake up fully or regularly, noise factors seriously effect the quality of sleep and therefore the amount of rest you get. Where humanly possible, elimination of the source of noise is essential. As a very last resort you may have to consider moving house. If it is a partner snoring try to find the cause and work to eliminate it. if this is unsuccessful, separate sleeping arrangements can save a relationship as well as your sanity!
Another environmental cause of insomnia is when a new baby is in the home. While many fathers are able to sleep through all of the middle of the night feedings, usually it is the mother who lacks sleep, and lots of it at that. Unfortunately, there is not much that you can do about this. This is one form of insomnia that you will have to just wait to pass.
A really important factor is light. Our Circadian rhythm has a profound affect on both our sleep and wakefulness. Circadian cycles (from circa, meaning “about,” and dies, a “day”) are internal periodic rhythms that control many things like body temperature, hormone levels, sleep and wakefulness, digestion, and excretion. The circadian cycles go way back in evolutionary time. They are in our very roots, our cells live through a 24 hour cycle.
Our Circadian rhythm is fundamentally effected by light and dark. When it is dark when should be asleep. By extending the light period artificially by electric light, environmental light, TV and so on, we do effect our Circadian rhythm, of that there is no doubt.
It is imperative that If bright light is entering your bedroom from any source, invest in some light proof blinds that will make your room stay dark as long as you need it to. This is especially useful if you are a night worker who sleeps in the daytime.
The environmental temperature is also something to consider when looking for the cause of insomnia. Both if it is too hot or too cold. Carefully consider how best to regulate the temperature in your bedroom to the maximum benefit of you and your partner if there is one. If you need an air conditioner, don't forget the noise factor! Can be better to consider ceiling fans as they can be a lot quieter.
Part two:- Insomnia and anxiety