Sleep-Wake Cycle (Circadian Rhythm)
Our body has a built-in clock that tells it to wake up as the sun comes up and go to sleep when the sun goes down. We call it circadian rhythm or sleep-wake cycle.
The Mediators for Sleep
Our brain goes through some changes as night comes in. These changes gradually lead us into the valley of sleep.
There are three mechanisms to sleep that science has been able to figure out. Perhaps there are many others that science does not know.
1. Melatonin
The primary regulator of sleep-wake cycle is situated deep inside the brain; a small structure ( SupraChiasmatic Nucleus, or SCN) inside the hypothalamus. It senses darkness as the sun goes down and sends signals to another small structure in the brain, we call the pineal gland. Subsequently, the pineal gland produces a chemical, called melatonin, which prepares us to go to sleep.
2. Adenosine
Another brain chemical, called Adenosine, helps us to go to sleep. It keeps increasing while we are awake. Eventually, high levels of adenosine make us sleepy.
Caffeine interferes with the action of adenosine.
3. Cortisol
Cortisol is a hormone that is important for our wakefulness during the day. It is at its highest level in the early morning and prepares our body to perform physical work. Its level gradually goes down as the day progresses. Cortisol is at its lowest around midnight.
What Causes Insomnia?
Lack of sleep may be due to some physical pain, noisy environment, or medical condition that wakes you up repeatedly such as sleep apnea, enlarged prostate.
Rarely, a medical disease such as Overactive Thyroid – Hyperthyroidism may be responsible for chronic insomnia. Occasionally, the cause of insomnia may be some drug that you are taking.
However, the most common cause of insomnia is our modern lifestyle.
1. Caffeine
Consumption of caffeine (tea, coffee, cocoa, etc), especially in the evening is the leading cause of insomnia. As we just observed, adenosine helps us to go to sleep and caffeine interferes with the action of adenosine in our brain. In this way, caffeine becomes a stimulant for the brain.
Next morning, we are tired due to lack of adequate sleep. But we have to get up and go to work. So, we drink more caffeine which stimulates our brain and keeps us awake while we drive and do our work. After a few hours, tiredness comes back. So, we drink more caffeine. This is how caffeine addiction takes place.
2. Stress
Stress of daily living frequently leads to insomnia. All the frustrations, annoyances, anger and fear triggered by your interactions with clients, customers, friends and family members surface as you try to go to sleep. Additionally, you also get stirred up after watching news, social media comments and movies in the evening. The result: An inner voice that goes in circles and keeps you awake.
Many of us travel long distances by air. Inside the airplane, we watch movies, TV or news on a bright screen for hours. We may start our journey during the daytime. Often it is still daytime by the time we reach our destination thousands of miles away. It is totally confusing for the brain and often leads to total disruption of our sleep – wakefulness cycle. We call it “Jet Lag,” which can last for days if you are elderly or a frequent traveler.
3. Addiction To Screens
Most of us are addicted to screens: smart phones, computers, and TV. The content of these screens – news media, social media, movies, video games – control our thoughts, emotions and actions.
Most of the content is sensational and causes an excessive release of adrenaline which overstimulates our brain. Consequently, we have difficulty falling asleep. Even if we go to sleep, we keep waking up and don’t get deep sleep.
Who Is Pulling Your Strings?
Behind the screen is the mastermind; the manufacturers of these screens, internet and moguls of news media, social media, movies and video games. They are not interested in your well-being. Instead, they are in the rat-race to make more money. Even billionaires are discontent and want to make more money.
4. Late Night Dinners And Partying
Food provide energy to the body as well as the brain. In addition, all the exciting conversations, bright lights and drinks further stimulate your brain. Afterwards, you try to go to sleep but your brain is all stirred up and keeps you awake.
5. Long Distance Air Travel
Many of us travel long distances by air. Inside the airplane, we watch movies, TV or news on a bright screen for hours. We may start our journey during the daytime. Often it is still daytime by the time we reach our destination thousands of miles away. It is totally confusing for the brain and often leads to total disruption of our sleep – wakefulness cycle. We call it “Jet Lag,” which can last for days if you are elderly or a frequent traveler.
In Summary
The main cause of insomnia is our lifestyle, which is dictated by our Acquired Self.
Once you rise above your Acquired Self, you are automatically free of the causes of insomnia.
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