Trouble Counting Sheep? Or Counting the Reasons You Can't Sleep?
- Ray Reynolds, Ph.D.
- May 3
- 5 min read
Define irony. You’re gonna love this one. Just bear with me…
Every night, almost without fail, I play rain sounds through Alexa to go to sleep. Sometimes I use an app or YouTube videos. Always the same thing. Rain sounds. Loud rain. No thunder. Just rain. And I sleep like a baby. Zzzzzzzz.
BUT, tonight, it’s actually raining. Buckets of soft rain with an occasional rumble of thunder in the distance. And guess what? I can’t. Sleep. A. Wink! That’s irony.
Have you ever had a night of restlessness? Maybe a few nights? Or a week? You know, that feeling of staring at the ceiling while the rest of the world dreams? Yeah, we've all been there. Insomnia, the persistent difficulty falling or staying asleep, can be incredibly frustrating and leave you feeling drained and unproductive. But what exactly is keeping those elusive Zzz's away? It's rarely just one thing.
I did a deep dive tonight from midnight to 1:30 AM. And it’s a Friday night/Saturday morning. Before you judge, yes I know scrolling is not helping the situation (more in a minute). Let's dive into some of the common culprits behind those sleepless nights. According to Google that is.
The Usual Suspects: Lifestyle Factors
* What you drink: That afternoon latte or Coke Zero with dinner might seem appealing, but they can wreak havoc on your sleep cycle. Caffeine is a stimulant, and driving late can lead to fragmented sleep later in the night. You might also frequent the bathroom throughout the night if you drink too much at night.
* What you eat: Avoid late night meals or snacks. Eating a heavy meal close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Also the urge to snack in the middle of night is wildly frowned upon (unless it’s ice cream or pudding - then I’m all in). This can interrupt your rhythm.
* What you watch: The blue light emitted from our phones, tablets, and computers suppresses melatonin, the hormone that regulates sleep. Scrolling through social media right before bed signals your brain to stay awake.
* What you schedule: Bouncing between drastically different sleep and wake times on weekdays and weekends throws off your body's natural clock (circadian rhythm). Consistency is key for quality sleep. Resist the urges to sleep the weekend away and burn the midnight oil during the workdays.
* How you sleep: This encompasses a range of bad habits, from an uncomfortable sleep environment (too hot, too noisy, too bright) to engaging in stimulating activities in bed (working, watching intense shows). Invest in a great bed and constable sheets. We have a Tempur-pedic, listen to rain sounds (as I said before) set the temp at 64 degrees, turn on three fans and set the alarm.
Mind Matters: Psychological and Emotional Factors
* Stress & Anxiety: Worries about work, relationships, finances, or just the general anxieties of life can keep your mind racing when you should be winding down.
* Depression: Insomnia is a common symptom of depression, often manifesting as difficulty falling asleep, staying asleep, or waking up too early.
* Trauma & PTSD: Past traumatic experiences can lead to hyperarousal and nightmares, disrupting sleep patterns.
* Fear: Worry and dread of the unknown or unseen has plagued us since our youth. Some adults still need a night light (don’t judge me). Thinking about burglars, clowns, lions and tigers and bears… oh my!
Body Talk: Physical Health Conditions
* Chronic Pain: Conditions like arthritis, back pain, and fibromyalgia can make it difficult to find a comfortable sleeping position and cause nighttime awakenings.
* Respiratory Issues: Conditions like sleep apnea, asthma, and allergies can disrupt breathing during sleep, leading to fragmented rest.
* Restless Legs Syndrome (RLS): This neurological condition causes an irresistible urge to move the legs, often accompanied by uncomfortable sensations, making it hard to fall asleep.
* Hormonal Changes: Fluctuations in hormones during menstruation, pregnancy, and menopause can contribute to sleep disturbances.
* Thyroid Problems: Both an overactive and underactive thyroid can interfere with sleep.
The Role of Medications
Certain medications can have insomnia as a side effect. These include some antidepressants, stimulants, cold and flu medications, and blood pressure medications. It's always a good idea to discuss potential sleep disturbances with your doctor when starting a new medication.
Tonight, I’ve come to the conclusion that medication is my issue. Not my normal medications but one for my recent illness. I’ve had bronchitis and an ear ache for a week. The bronchitis is much better but I’m on my second round of steroids to knock out the nagging right ear ache.
I went to the doctor 3x in 8 days. And the ear seems worse now than when I first went to the doctor last week. My next appointment is at 7:30AM on Monday. So I’ve got Saturday and Sunday to potentially wait for the antibiotic and steroids to work. Tylenol and ibuprofen are virtually worthless at this point. But I’m optimistic my ear will not fall off my face.
Getting to the Root of the Problem
As you can see, insomnia can stem from a complex interplay of factors. Identifying the underlying cause (or causes) is the first crucial step towards finding a solution. Keeping a sleep diary to track your sleep patterns and associated lifestyle factors can be incredibly helpful. You could keep it on your nightstand for easy access. I use my notes section on the iPhone.
If sleepless nights are becoming a regular occurrence and significantly impacting your daily life, don't hesitate to reach out to your doctor. They can help you identify any underlying medical conditions, discuss potential lifestyle changes, and recommend appropriate treatments to help you finally get the restful sleep you deserve.
As for me, at 2 AM, we’ve put the “thunder” vest on Lily (the therapy dog that needs therapy) and she’s in the bed. She’s still shaking but content between our feet. Misty was up with me for a bit but now settling down so sweet and snug next to me. It’s time to post this blog, say a prayer, and lay perfectly still. I’ll focus on breathing slowly. And ask God to quiet my mind. Sweet dreams!
You are loved.
Ray Reynolds, PhD
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