Sleepless nights have become a common issue in modern life. When people do not get regular and sufficient sleep, various problems arise in both body and mind.
Sleep is essential for human physical and mental health. Although six to seven hours of sleep is needed every day, many people sleep less or more than this.
However, some people cannot sleep even if they want to. Sometimes sleep does not come at all, sometimes sleep breaks repeatedly in the middle; again, sometimes nights pass awake for no reason.
This insomnia is not only uncomfortable but also harmful to health in the long term.
What causes sleep not to come and how it can be solved has been explained by Associate Professor Dr. Farzana Rahman Dina of the National Institute of Mental Health.
Causes of Sleeplessness
Dr. Farzana Rahman Dina says, “Insomnia can occur for any reason or even without reason.”
Common causes include—
Family and Social Problems
Family disputes, social pressure, or bad news disrupt sleep. The illness of a loved one or excessive worry can also take away sleep.
Physical Illness
Stomach pain, headache, fever, or excessive fatigue become barriers to sleep. In children, illness or disturbances at night create sleep problems.
Mental Health Issues
Diseases like ‘schizophrenia’, ‘mood disorder’, or ‘depression’ cause problems with sleep not coming.
In the elderly, age-related problems or excessive daytime sleep create sleep issues.
Lifestyle Habits
Excessive alcohol use or suddenly stopping it disrupts sleep. In children, fear, not being accustomed to the environment, or excessive restlessness become barriers to sleep.
Sleepless nights often start with small triggers. Stress from work builds up. A single disturbing thought loops in the mind. The body stays alert when it should rest.
Physical discomfort adds fuel. Chronic pain keeps the brain active. Even mild fever signals danger to the nervous system.
Mental health plays a huge role. Depression changes brain chemistry. Anxiety raises cortisol levels. Both fight against natural sleep cycles.
Darkness triggers melatonin release. Use blackout curtains if needed. Street lights disrupt hormone production.
Cool temperatures help. The body drops core temperature to initiate sleep. Keep the room between 60-67°F (15-19°C).
Comfortable bedding matters. A supportive mattress aligns the spine. Breathable pillows prevent neck pain.
Silence promotes rest. White noise machines mask sudden sounds. Earplugs work for light sleepers.
Aromatherapy can help. Lavender scent calms the nervous system. Chamomile reduces anxiety naturally.
Light Exercise
Before sleep, do exercises by tightening and slowly releasing hands, feet, or body. This relaxes the body.
Progressive muscle relaxation works wonders. Start from toes and move upward. Tense each group for five seconds.
Release slowly while exhaling. Feel the tension melt away. This technique reduces physical stress quickly.
Walking earlier in the day helps too. Morning sunlight sets the circadian clock. Evening strolls burn excess energy.
Yoga combines movement and breath. Gentle poses release stored tension. Deep breathing activates the parasympathetic system.
Avoid intense workouts close to bedtime. They raise heart rate and adrenaline. Finish exercise at least three hours before sleep.
Mental Peace
While lying in bed, read a book or recall old happy memories. Avoid thoughts of frustration and think of yourself as victorious. You can count backward in your mind (for example—from 1000 to 999, 998).
Meditation calms racing thoughts. Focus on breath for ten minutes. Notice each inhale and exhale without judgment.
Visualization creates peace. Picture a calm beach or forest. Engage all senses in the scene. Hear waves or birds.
Gratitude journaling shifts focus. Write three positive things from the day. This rewires the brain toward optimism.
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