Risk Factors For Insomnia: Stress, Environment, Substance Abuse, And More

To prevent insomnia, you must first identify the risk factors for insomnia and triggers for insomnia. Common risk factors include:

• stress hormones including cortisol
• environment
• alcohol abuse
• smoking
• obesity
• caffeine

Let's take a closer look at each of these risk factors.

Stress

Stress and the hormones produced by stress can contribute to insomnia. Stress is something many doctors find easier to treat than other risk factors for insomnia. If you lead a stressful life, you can help eliminate or reduce insomnia by reducing your stress. Too much stress increases levels of hormones in the body including cortisol, which may cause you to wake often during the night. A simple way to reduce stress is by participating in a regular exercise program like Yoga.

Environment

The environment we live in can also cause insomnia. If you live in a noisy neighborhood or in a busy apartment complex, you may find it difficult to fall asleep. Certain lifestyle changes like moving to a quieter neighborhood or wearing a sleep mask or earplugs at night may help reduce noise so you can sleep better.

Alcohol

Drinking too much alcohol before bed can cause insomnia. While you initially may feel drowsy, eventually you will wake up and have trouble falling back asleep. It is best to avoid alcohol at least two hours before bedtime. Make sure you also drink lots of water to help prevent a headache or hangover in the morning.

Smoking

Like any toxic substance, smoking has many negative affects on the body. It can act as a stimulant, causing you to feel restless and experience difficulty falling asleep at night.

Obesity

Many also consider obesity a primary cause for insomnia, and may contribute to obstructive sleep apnea. Obstructive sleep apnea, can contribute to insomnia, and sometimes resolves on its own when a patient loses weight. Remember to eat a healthy diet and exercise to help reduce stress, lose weight and help you sleep better at night.

Caffeine

Drinking too much caffeine during the day can also contribute to insomnia. People who drink caffeine after 1:00 p.m. usually have more trouble sleeping than those who avoid caffeine or drink it minimally. If you feel you need a hot coffee or beverage at night, try decaf coffee or decaffeinated herbal teas instead. You can read more about caffeine in this article.

Of course, there are many other risk factors for insomnia.

Other Key Risk Factors for Insomnia

There are many triggers and other risk factors for insomnia. Some examples include...

• Heredity - some people have a family history of sleep disorders or insomnia.
• Chronic pain -people with chronic pain are more likely to experience insomnia than those that do not suffer.
• Women - women are more likely to suffer autoimmune disorders including arthritis,which can lead to insomnia.
• Psychiatric disorders - people with psychiatric diseases or mental illnesses including depression and anxiety are more at risk for insomnia.

If you feel you may be at risk for any sleep disorder, make sure you schedule an appointment with your healthcare provider. Together the two of you can decide the best course of treatment and lifestyle changes needed to help you recover.

Outlook

Most people with a sleep disorder find with proper care and treatment they can sleep well most of the time. Some people will require invasive medical procedures to help correct sleep disorders, including sleep apnea caused by a deviated septum. Many others will find a combination of medical treatment and lifestyle changes are all that is necessary to relieve many of the signs & symptoms of common sleep disorders.