Top 10 Common Causes of Chronic Insomnia

Stimulants like coffee, alcohol, and cigarettes are harmful to the well-being of many young people. Excessive consumption of these substances keeps the brain alert and awake, making it hard to fall asleep. Research shows that nicotine and caffeine are responsible for keeping the brain active. Drinking these substances before bedtime disrupts sleep and leads to insomnia.

You might have seen on TV or in magazines that a small drink of alcohol or a can of beer before sleep could help you get a good night’s rest. While this may be true in moderation, overuse of alcoholic beverages will actually harm your sleep. It leads to restless sleep, fatigue, and sluggishness inside your body.

Due to certain work demands or personal habits, you might find it hard to put away your computer or smartphone before bed. Excessive use of social media and technology devices is common.

Young people often stay up late to use their phones, computers, and other gadgets before bed. The electromagnetic waves from phones and blue light emitted from screens are harmful to the nervous system, causing eye problems and disrupting sleep. Your mind becomes distracted, preventing it from signaling that it's time to sleep.

Bệnh cơ tim thường được gọi với tên là bệnh tim động mạch, cuống tim bị xơ cứng. Với bệnh cơ tim thường gây ra chứng khó ngủ, mất ngủ. Ngược lại, nếu thường xuyên bị khó ngủ, mất ngủ trầm trọng thì cũng dễ bị dẫn đến bệnh cơ tim và nó có thể ảnh hưởng nghiêm trọng đến sức khỏe cơ thể và cuộc sống hàng ngày.

Đôi khi nguyên nhân gây bệnh này lại không xuất phát từ các tác nhân chính gây hại có liên quan trực tiếp mà phải thông qua các căn bệnh khác. Người mắc các bệnh xương khớp, viêm xoang, nóng trong người, tiểu đêm, đau dạ dày,… sẽ ảnh hưởng rất nhiều đến giấc ngủ, dẫn đến mất ngủ kéo dài thường xuyên.

Ngày nay càng có nhiều người đi du học, đi du lịch, công tác dài hạn ở nước ngoài về và khó có được một giấc ngủ ngon. Nguyên nhân do họ phải di chuyển khá nhiều, không nhanh chóng đuổi kịp đồng hồ sinh học của mình.

Mất ngủ do thay đổi múi giờ là tình trạng thường xuyên gặp phải ở những người đi du lịch khá lâu hay làm việc, học tập ở những nơi có múi giờ khác xa với nơi đang sinh sống. Khi ấy, đồng hồ sinh học trong cơ thể bạn chưa thích ứng với sự thay đổi múi giờ gây ra chứng mất ngủ, khó ngủ.

Experts suggest that the ideal afternoon nap should last between 15 to 30 minutes. A nap of 10 to 15 minutes helps quickly restore alertness and improve focus on tasks.

Additionally, a 30-minute nap is considered the best and is widely recommended by professionals. It allows the body enough time to relax, recover muscles, ease the mind, and refresh the spirit. However, napping for too long can make it difficult to sleep at night, and over time, this can develop into a long-term insomnia habit.

Environmental factors can directly affect your sleep. Just imagine how well you could sleep if you were surrounded by noise. The sounds of traffic, doors slamming, people talking loudly, or even a roommate or bedmate snoring or talking in their sleep can prevent you from resting well. It's believed that falling asleep involves five stages: light sleep, deep sleep, very deep sleep, and dreaming. The first two stages are particularly vulnerable to disruptions from noise.

Aside from noise, factors like an excessively hot or cold room, overly bright lights, direct light hitting your face, or an uncomfortable bed can prevent you from having a restful, deep sleep. A room filled with harmful chemicals or pollutants can also disturb your sleep cycle.

For some people, the nature of their work requires them to work night shifts while others are asleep. This situation makes it difficult for them to sleep during the day while others are working and living their daily routines. As a result, they experience constant fatigue and long-term sleep deprivation but are unable to rest.

To manage this, try tricking your body between the day and night cycles by sleeping during the day in a dark room. At night, simulate daylight with artificial lighting. Ideally, try adjusting your work schedule to a more normal routine to avoid sleep disturbances.

Do you still have the habit of enjoying a cup of coffee at the end of the afternoon to regain energy and alertness after a tiring workday? In reality, your body needs more than 10 hours to fully absorb and process the caffeine intake. Therefore, a cup of coffee in the afternoon can negatively impact your sleep at night.

Did you know that caffeine in coffee, tea, or nicotine in cigarettes are stimulants that greatly affect your sleep? These substances, when entering the body, stimulate the central nervous system, impacting the quality of your sleep. If you wish to consume coffee or tea, it’s best to do so in the morning and avoid drinking them before bed or in the evening.

Your workload is so heavy that you often forget the habit of having dinner around 8 – 9 PM every day. Overloading your stomach with a big meal too close to bedtime can cause discomfort and disrupt your sleep. The recommendation is to have dinner about 3 hours before going to sleep.

Late-night eating is also one of the leading causes of insomnia. Instead of resting during sleep, your body ends up focusing on digesting the food you just consumed. This disruption can lead to health problems, not just sleep issues. Try to establish a consistent dinner time and avoid eating too close to bedtime.

One of the most significant factors that contribute to frequent insomnia is psychological stress. Everyone has their own unique circumstances, worries, and concerns, ranging from work pressures, financial strain, family dynamics, to fears about the future, unfulfilled high expectations that create overwhelming stress.

We all know the harmful effects of stress, but not everyone can control it. When the brain doesn't get proper rest, the first thing that will suffer is your sleep. Before going to bed, try to relax and clear your mind of any lingering thoughts.