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Causes and management of insomnia

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2026-08-21 03:44 UTC → 2026-08-28 18:42 UTC · added ~~removed~~

Nighttime awakenings and insomnia are linked to various physiological and psychological factors. Common causes include stress, sleep apnea, hormonal changes, and environmental factors such as high bedroom temperatures. While alcohol may assist with initial sleep onset, it is noted as a factor that can lead to awakenings later in the night. Psychological contributors include anxiety regarding work, school, or finances, which can create a cycle where stress about sleep deprivation further prevents rest. The National Heart, Lung, and Blood Institute (NHLBI) notes that this anxiety regarding remaining sleep hours can exacerbate the issue. Physiological factors such as natural cortisol fluctuations can also cause premature ~~arousal.~~ arousal, particularly between 2:00 and 4:00 AM in chronically stressed individuals. Other physiological contributors include mineral deficiencies, such as magnesium. Environmental disturbances such as street noise, light pollution, or discomfort from a partner or an inadequate mattress can also trigger interruptions. Frequent disruptions may lead to exhaustion, mood changes, and difficulty concentrating. To manage these issues, the American Academy of Sleep Medicine (AASM) suggests that standard sleep hygiene may be insufficient for chronic cases, recommending multi-component Cognitive Behavioral Therapy for Insomnia (CBT-I). Strategies include stimulus control, such as leaving the bed if sleep does not occur quickly, and reducing the anxiety associated with monitoring the time. Experts warn against ‘clock watching’—the habit of checking the time upon waking—as a 2007 study in the Journal of Behavior Therapy and Experimental Psychiatry suggests this behavior triggers pre-sleep anxiety and a distorted perception of sleep duration. Additionally, sleep expert Shelby Harris suggests a technique called ‘fake blinking’—intentionally opening and closing the eyes for approximately 30 seconds—to limit visual stimuli and redirect focus away from stressful thoughts to promote relaxation.

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