Many of us struggle with sleep at some point in our lives, whether it’s due to a stressful work situation, a family issue, or simply a mattress that’s seen better days. But for the unlucky minority, poor sleep can be a lifelong issue.
If you count yourself among the 10% of adults who suffer from a long-term sleep disorder, perhaps you’ve already asked yourself, is this a genetic issue? If no amount of relaxing music, herbal teas or specialist pillows help you drift off, perhaps the problem is a biological one.
Here is what the experts have to say about whether your genes play a role in the quality of your sleep.
Nature vs Nurture
Insomnia is a health condition. It’s common knowledge that certain other health conditions, such as Alzheimer’s, breast cancer, alcoholism, and mental health problems tend to run in families, so is the same true for sleep disorders?
According to sleep psychologist Dr Joshua Tal, the answer is, partly. If you have a parent or grandparent who suffers from insomnia or similar sleep disorder, you are more likely to develop it yourself.
It’s already known that genetics play a role in how much sleep we need, and when we tend to require sleep, in other words, whether we’re a night owl or an early bird. Psychiatrist and sleep doctor Nishi Bhopal states that genetics may account for 31 – 58% of a person’s likelihood of developing insomnia, though there is still plenty of research that needs to be done before doctor’s are able to perform genetic tests like those used to determine a person’s likelihood of developing breast cancer.
Can you become a better sleeper?
So, if your sleep issues are at least partly affected by your genetic make-up, is it even worth trying to become a better sleeper?
Of course! Just as there are ways to combat a genetic predisposition to developing Alzheimer’s or mental health issues, there are plenty of steps you can take to turn yourself from a ‘bad sleeper’ to a ‘good sleeper’, or at least, a better sleeper.
As Dr Bhopal says, genes are not your destiny. You may have inherited the gene for depression, alcoholism, or insomnia, but that does not mean that gene will ever be activated, or that it can never become dormant again once it has been activated.
Environment plays just as big a role, if not bigger, than our nature. Certain environmental stressors can trigger insomnia, but once those stressors are removed, the insomnia will likely disappear.
Removing these stressors can be difficult if they are something big, like a bad relationship, a difficult job, or a poor living situation, but there are several smaller steps you can take to promote better sleep and take control of your life again.
How to improve the quality of your sleep
While genetics likely do play a part in how well or badly you sleep, telling yourself you are a ‘bad sleeper’ because of your DNA will do more harm than any gene will.
Maintain a positive mindset if you are serious about overcoming your sleep issues. Giving up on ever becoming a ‘good sleeper’ will make you more likely to engage in harmful sleep practices, such as worrying about getting enough sleep and overindulging in alcohol and other sedatives.
To promote healthy sleep, maintain good sleep hygiene. Go to bed and wake up at the same time every day, get enough fresh air and light exposure during the day, cut down on alcohol and caffeine, and create a sleep environment that is dark, cool, quiet, and comfortable.
Lastly, if you really do find getting a good night’s sleep impossible, visit a doctor to check for any underlying health problems which may be impacting your ability to sleep through the night. If nothing else, this will put your mind at rest, which is the first step to putting your body at rest too.