Over 30% suffer globally: Breaking down the causes, cures of insomnia and link with Vitamin D
Insomnia is a disorder relating to the usual sleep pattern—its rhythm, duration, and depth. Sleep that's too shallow, short, or restless results in an insufficient body regeneration, negatively impacting day-to-day functioning.
8:37 AM EST, January 13, 2024
The most prevalent symptoms of insomnia encompass: difficulties in falling asleep, challenges in maintaining continuous sleep (frequent awakenings, restless sleep), waking up too soon with an inability to fall back asleep, and non-refreshing sleep.
Causes of insomnia
The origins of insomnia can be manifold. It's a problem that has been under study for years due to its widespread occurrence. Nowadays, it is estimated to affect nearly 30% of the overall population. Today, based on many years of research, chronic insomnia is recognized as a disease that requires comprehensive treatment.
The treatment methods primarily hinge upon the cause – insomnia can be primarily or secondarily induced. The latter is associated with the manifestation of other somatic diseases and psychological disorders. Various factors that contribute to insomnia are taken into consideration during therapy.
Causes of primary insomnia
Primary insomnia isn't related to the manifestation of other psychological or somatic ailments, or the misuse of drugs or psychoactive substances. The usual cause of these problems is an excessive amount of stress, anxiety, and pain. This condition is characterized by a short duration (usually less than a month), and often dissipates once stress-related factors are addressed.
The factors responsible for disorders lasting longer than a month include:
- A personality type susceptible to stress, anxiety, and tension,
- Familial issues,
- An improper daily rhythm such as frequent time zone shifts or night work,
- Unhealthy diet,
- Lack of moderate physical activity,
- Disrupted sleep hygiene such as sleeping on an uncomfortable bed or couch, lack of exhaustion before sleep, the bedroom being too hot or cold,
- Eating excessively before sleep,
- Consumption of coffee, stimulating beverages, or high-alcohol contents before sleep,
- Smoking excessively before sleep,
- Fear of falling asleep (e.g., due to nightmares),
- The overuse of sleep medication.
Also read: Understanding high sensitivity: Who are highly sensitive people?
Causes of secondary insomnia
Secondary insomnia typically lasts longer than a month and is often deemed chronic insomnia, significantly hindering daily activities. Major causes include psychological disorders and diseases, primarily depression, bipolar affective disorder, and neurosis-based disorders.
Over half of the people diagnosed with chronic insomnia also have psychological disorders. Other potential causes of secondary insomnia include:
- Addictions (especially alcoholism),
- Somatic diseases, particularly those connected to metabolic and endocrine problems, insomnia amid menopause and pregnancy, neurological origins, or inflammatory conditions.
The link between vitamin D deficiency and insomnia
Research conducted by scientists at Louisiana State University points to a possible correlation between a deficiency in vitamin D and sleep issues. This crucial vitamin, often referred to as the sunshine vitamin, is synthesized in our skin when exposed to sunlight.
Its significance is large as the right amount affects our entire body's functioning - it drives the production of melatonin, the hormone that regulates our daily rhythm.
Vitamin deficiencies in the B group, mainly B3, B5, B6, B9, B12, can also contribute to sleep disorders. They affect the operation of the nervous system and regulation of tryptophan supply, influencing the production of melatonin.
According to some sources, a deficiency in vitamin E might contribute to insomnia as well.
The effective way to deal with insomnia
Treatment for insomnia mostly depends on its cause - there isn't one universally accepted method to tackle this issue. In some scenarios, drug therapy or applying appropriate therapeutic measures (often a visit to sleep clinics is advocated in troublesome cases) is required. The causes of insomnia are diagnosed by a doctor or psychotherapist.
Regardless of medication usage, it's usually recommended to maintain a steady lifestyle. It encompasses: stress reduction or utilization of calming and relaxing techniques; proper nutrition; regular physical exercise; attention to sleep hygiene; and respect for a controlled daily rhythm.
Insomnia for two
"Along for the Ride" is an American film that premiered on May 6, 2022. Directed by Sofia Alvarez, this melodrama unravels the story of a diligent student, Auden, who meets the intriguing Eli during the summer before her college begins.
During their twilight escapades, Eli unveils a carefree teenage lifestyle to Auden, something she had been missing out on. Emma Pasarow portrays Auden, along with Belmont Cameli playing Eli. The cast also includes Andie MacDowell (Victoria), Dermot Mulroney (Robert), and Kate Bosworth (Heidi).
