Sleep onset insomnia: no sleep even after lying on bed, know the reasons
New Delhi (The Uttam Hindu): In today’s fast-paced life, getting proper sleep at night has become a major challenge for many people. Often, even after lying on the bed, sleep does not come. In medical terms, this condition is called sleep onset insomnia. It is not just a minor issue, as it directly affects daily energy levels, mood, and overall health. Lack of sleep leaves both the mind and body exhausted, leading to stress, irritability, and poor concentration throughout the day.
One of the main reasons for sleep onset insomnia is excessive use of mobile phones, laptops, and televisions before bedtime. Using screens late at night reduces the production of melatonin, the hormone responsible for sleep. The blue light from screens signals the brain that it is still daytime, preventing the body from relaxing even after going to bed.
Another common cause is overthinking. Many people start replaying events of the day or worrying about the next day as soon as they lie down. When the mind remains alert and restless, the body fails to enter a relaxed state, making it difficult to fall asleep. Over time, this habit strengthens and turns into a regular sleep problem.
Caffeine consumption is also a major factor. Drinking tea or coffee, especially after the afternoon, can keep the brain active for several hours. Scientific studies show that caffeine can remain effective in the body for 6 to 8 hours, which delays sleep and reduces sleep quality.
Irregular sleep schedules further worsen the problem. Sleeping and waking up at different times every day confuses the body’s internal clock. As a result, the body does not get clear signals about when it is time to rest, leading to delayed sleep and disturbed sleep patterns.
To overcome sleep onset insomnia, simple lifestyle changes can help. Reducing screen time before bed, keeping the room dark and quiet, and practicing relaxation techniques like deep breathing can calm the mind. Avoiding caffeine after noon and maintaining a fixed sleep-wake routine can significantly improve sleep quality and help the body return to its natural rhythm.