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About Sleeplessness

If you have trouble falling asleep, then join the club of one in three Canadians who have the same problem. Insomnia isn’t about the amount of hours you sleep at night; it’s determined by how you feel the next day. Some can get by on just a few hours a night and wake up energized and invigorated. Others need up to eight or nine hours to feel the same way.

We’re all programmed with a complex sleep/wake cycle. This cycle is controlled by a 24-hour internal body clock that uses daylight to synchronize itself with a normal day and night cycle. We normally don’t know this synchronization is even happening until we’re in a situation where our internal clock must be reset — for example, when traveling to a different time zone.

Sleep itself also has a cycle that repeats about five times a night. This up-and-down cycle includes four phases:

1. Dreamless sleep

2. Deeper sleep

3. Shallow sleep

4. Dream or REM (rapid eye movement) sleep

A normal sleep/wake cycle is essential for good physical and mental health. As a matter of fact, we can survive longer without food than without sleep.

Different types of sleeplessness

Insomnia isn’t the same for everybody. There are four types of insomnia:

1. Transient insomnia lasts a few nights and is caused by

  • A sudden change in sleep schedule
  • Too much stress
  • Too much excitement

2. Short-term insomnia lasts about two or three weeks and is most often caused by moderate stress — both at work or at home.

3. Intermittent insomnia comes and goes over an extended period of time. If this lasts over 2 weeks, you should see your doctor.

4. Chronic insomnia lasts more than three weeks and is due to excessive stress or an underlying illness. If you think you have chronic insomnia, you should see your doctor.

Common causes of sleeplessness

Sometimes it’s hard to pinpoint what’s keeping you up at night. Other times, you know exactly what the problem is. Ask yourself if any of these common causes are preventing you from good quality sleep:

  • Anxiety — bad news or thinking of a challenging task in the coming days
  • Cycle disruptions — your internal clock may need to be reset due to shift work or traveling 
  • Lifestyle choices — not exercising, smoking, drinking too much alcohol or caffeine, an inadequate bedtime routine or a bedroom that doesn’t encourage sleep 
  • Discomfort — due to a headache, body aches and pains, pregnancy or menstruation
  • Physical illnesses, especially those that cause pain or discomfort — including arthritis, hyperthyroidism (over activity of the thyroid gland), asthma, cystitis, allergies and an enlarged prostate with nocturnal urinary symptoms.
  • Depression — excessive need for sleep or early waking are classic signs of depression 
  • Age — the older we get, the less time we spend in slow wave or deep sleep; therefore, a 60-year-old will have a harder time falling asleep, and can get up at night twice as often as a young person 
  • Medications you may be taking — some antidepressants or anti-anxiety medications or decongestants or illicit drugs can cause insomnia as well as withdrawal symptoms from some sleep medication
  •  Medical problems
  • Restless leg syndrome (RLS) — irresistible urges to move your legs in order to relieve unpleasant leg sensations
  • Sleep apnea — obstructive sleep apnea (stop breathing for 10 seconds or longer during sleep) or central sleep apnea (problems with the body’s mechanisms to control breathing, which can be life threatening)

You should see your doctor if you suspect that you sleeplessness is caused by medications you may be taking or a medical problem.

Common symptoms of sleeplessness

People who suffer from insomnia have some or all of these common symptoms: 

  • Trouble falling asleep
  • Wake up throughout the night 
  • Wake up too early in the morning
  • Feel groggy or tired in the morning
  • Feel fatigued, tired or irritable throughout the day 
  • Have problems coping throughout the day

Sleeplessness can also lead to:

  • Compromised immune system
  • Falling asleep at times when you need to be alert (for example, at work or while driving)
  • Moodiness or irritability
  • Inability to concentrate or focus
  • Loss of memory
  • Depression
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