Understanding Insomnia: Why You Cannot Sleep and How to Break the Cycle

Insomnia is one of the most common sleep disorders in the world. It is defined by difficulty falling asleep, staying asleep, or waking up too early and being unable to get back to sleep. What makes insomnia challenging is that it affects both the body and the mind. When sleep becomes unreliable, everything from cognitive performance to emotional stability starts to suffer.

What Causes Insomnia

Insomnia has many possible causes, and most people experience more than one at the same time.

1. Stress and Hyperarousal

The most common driver of insomnia is stress. When the nervous system stays alert at night, cortisol and adrenaline remain elevated. This prevents the brain from shifting into the slow wave patterns needed for deep sleep. Studies show that people with chronic insomnia often have an overactive sympathetic nervous system, even during rest.

(Source: Riemann et al., Nature Reviews Disease Primers, 2015.)

2. Irregular Sleep Schedules

The sleep cycle runs on the circadian rhythm. When bedtime changes often or light exposure is inconsistent, the brain loses track of when to release melatonin. This can lead to prolonged sleep latency or fragmented sleep.

(Source: Czeisler et al., Sleep Medicine, 2011.)

3. Mental Health Conditions

Anxiety and depression can significantly influence sleep quality. Anxiety keeps the mind alert while depression alters REM patterns. Both conditions can make the transition into restorative sleep more difficult.

(Source: Baglioni et al., Journal of Affective Disorders, 2011.)

4. Stimulants and Lifestyle Factors

Late caffeine, alcohol, nicotine, nighttime screen exposure, or heavy meals close to bedtime can disrupt sleep processes. Even small amounts of caffeine in the afternoon can reduce total sleep time.

(Source: Drake et al., Journal of Clinical Sleep Medicine, 2013.)

5. Medical Reasons

Pain disorders, sleep apnea, thyroid issues, and medication side effects can mimic or worsen insomnia.

How Insomnia Impacts the Brain and Body

Insomnia is not just a nighttime inconvenience. It has measurable neurological and physiological effects.

• It reduces activity in the prefrontal cortex which weakens decision making and emotional regulation.

  
  

• It lowers immune function and increases inflammation.

  
  

• It disrupts hormones that control appetite which can lead to weight gain.

  
  

• It increases the risk of anxiety, depression, and cardiovascular disease.

  
  

Research shows that even a single night of poor sleep can impair cognitive performance as much as mild intoxication.

(Source: Killgore, Progress in Brain Research, 2010.)

Evidence Based Ways to Improve Insomnia

1. Cognitive Behavioral Therapy for Insomnia

CBT I is considered the first line treatment. It helps rewire unhelpful sleep associations and trains the brain to respond differently to nighttime anxiety.

(Source: Edinger and Means, Sleep Medicine Clinics, 2020.)

2. Sleep Hygiene

Simple changes can create major improvements:

• Keep regular sleep and wake times.

• Limit screens one hour before bed.

• Make the room dark, cool, and quiet.

• Avoid caffeine after early afternoon.

3. Relaxation Based Practices

Meditation, breathwork, progressive muscle relaxation, and yoga can lower sympathetic activation and help the body prepare for sleep.

4. Light Regulation

Morning sunlight strengthens circadian rhythm. Dim evening light signals melatonin release.

5. Medical Evaluation When Needed

If sleep problems continue, it is important to check for sleep apnea, chronic pain issues, or

thyroid abnormalities.

Final Thoughts

Insomnia is both physical and psychological which is why it can feel so challenging. But it is also highly treatable. Understanding the brain’s role in sleep and learning how to regulate your nervous system can make a dramatic difference. With consistent habits and the right tools, the brain can relearn how to rest.