Understanding Insomnia and What Causes Sleep Disruption

Sleep is essential for physical, emotional, and mental well-being. While most adults require approximately 7–9 hours of continuous sleep to feel rested, insomnia isn’t defined solely by the number of hours you sleep. Instead, it is about the quality of sleep and how sleep disruptions affect your daily functioning.

What Is Insomnia?

Insomnia occurs when someone is unable to achieve sufficient restorative sleep, leading to daytime fatigue, difficulty concentrating, irritability, and impaired functioning.

Everyone’s sleep needs differ, so it’s possible to sleep less than 7–9 hours yet feel well-rested— while others may sleep more and still struggle.

Understanding insomnia requires understanding sleep quality. Sleep is not uniform; it consists of multiple stages, including REM (rapid eye movement) sleep and non-REM sleep.

• REM sleep is critical for memory consolidation, emotional regulation, and stress recovery. Interruptions during REM sleep—such as frequent awakenings, restlessness, or nightmares— can prevent the restorative benefits of sleep.

• Continuous, uninterrupted sleep is essential for completing normal sleep cycles. The more disrupted your sleep, the lower the overall quality, regardless of total sleep hours.

Because poor sleep affects mental and physical health, insomnia is considered a significant mental health concern.

What Causes Insomnia?

The causes of insomnia are often multifactorial, involving both physical and emotional factors. Some causes are clear, such as:

• PTSD or trauma-related nightmares

• Physical pain or discomfort

• Stress, anxiety, or depression

Other causes may be less obvious, requiring careful tracking and observation. This is where a sleep diary or sleep record can be invaluable.

How a Sleep Diary Can Help

A sleep diary is a detailed log of your sleep patterns and daily routines. Keeping one can help identify factors contributing to sleep disruption and guide your therapist, psychologist, or doctor in developing a tailored treatment plan.

A sleep diary typically includes:

• Bedtime and time taken to fall asleep

• Number of awakenings during the night and reasons, if known

• Wake-up time and total sleep hours

• Caffeine consumption (type, amount, and time)

It may also track lifestyle factors that influence sleep quality:

• Other stimulants or medications taken

• Alcohol consumption

• Exercise (type and time)

• Daytime fatigue levels

• Napping habits

• Eating within 3 hours of bedtime

Recording this information allows healthcare professionals to identify patterns, triggers, and contributing factors to your insomnia. From there, they can help you implement evidence-based strategies and treatment plans to improve your sleep.

Takeaway: Insomnia is more than just “not sleeping enough.” It’s about sleep quality and its impact on your life. By understanding the stages of sleep, tracking your habits, and addressing contributing factors, you can take concrete steps toward better rest and improved daily functioning.

If you’re struggling with insomnia, contact us today to set up a consultation and see how a psychologist or therapist can help improve your sleep. We are available in Hamilton and online across Ontario.

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