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Individual predispositions can have a significant impact on insomnia. Its development is influenced by three types of factors: predisposing, precipitating, and perpetuating. Predisposing factors include genetic susceptibility and personality traits. These make an individual more prone to reacting with arousal and anxiety in various situations, which in turn affects sleep. In this context, personality traits include higher emotional reactivity, sensitivity, excessive worrying, and ruminating on past events. Such individuals are more frequently aroused and tense. If these predispositions are present and are met with precipitating factors—such as stress related to various life situations—sleep problems may arise. This can lead to short-term insomnia, which is a perfectly normal reaction to stress. When the precipitating factor weakens or subsides, sleep should return to normal. However, it sometimes happens that short-term insomnia develops into chronic insomnia. This is influenced by perpetuating factors, which are most often habits we engage in when we cannot fall asleep: watching TV in bed, drinking alcohol, or spending more time in bed by going to sleep earlier and waiting to fall asleep.
This is a counterproductive strategy that reinforces sleep problems. Sleep becomes shallower, there are more awakenings, and we stop associating the bed with sleep. The more we think about not being able to sleep while waiting for sleep to come, the harder it becomes to fall asleep. Fears and anxiety arise regarding the situation and its consequences—such as the negative impact on health and daily functioning—which creates a vicious cycle of thoughts. This causes the body to react with even greater arousal, which in turn intensifies the insomnia. The cycle closes.
Unfortunately, we have little influence over predisposing or precipitating factors. However, we can work on our mindset, thoughts, and habits—the perpetuating factors. It is worth paying attention to this. Insomnia affects an increasing number of people and is one of the most common mental health disorders.
People struggling with insomnia very often worry about their health. Sleep problems are, of course, a risk factor for the development of many diseases, including heart attack, diabetes, heart failure, and hypertension. They also increase susceptibility to depression, negatively affect mood and social functioning, and increase the likelihood of traffic accidents. Serious health consequences primarily affect patients who do not seek treatment, remain ill for a long time, or are passive about their condition.
It is also common to rely on perpetuating factors, such as alcohol, which can lead to further problems. Remember that excessive worrying leads to a vicious cycle of thoughts, restlessness, and anxiety, which in turn translates into a state of physiological arousal, thereby worsening insomnia. Excessive thinking does not bring any benefits; instead, focus on what might be causing the insomnia and what you can do to regain a sense of control over your sleep.
A helpful tool for addressing perpetuating factors is therapy with a qualified psychotherapist.
Symptoms of insomnia occur in various mental disorders and during the course of many diseases. In anxiety disorders, patients have difficulty falling asleep,
as well as with nighttime awakenings. In depression, early morning awakenings are common, while in the manic phase of bipolar disorder, sleep is very short. In conditions involving pain, patients very often wake up during the night. These are causes of insomnia that do not necessarily lead to chronic insomnia. Sometimes, a patient with chronic insomnia may also have another mental disorder. To determine if you meet the criteria for insomnia or other sleep disorders, you should see a doctor specializing in sleep medicine. If you are wondering whether another disorder might also be present, it is worth seeking a psychiatric consultation.
