Can Genetics Affect How You Sleep?

Do you find yourself struggling to fall asleep, keeping waking up in the middle of the night or unable to get enough restful sleep no matter how many hours you spend in bed? If so, you're not alone. According to the World Health Organization, nearly 50 percent of adults report chronic sleep problems, and it's often tempting to blame genetics for our struggle to rest.

But is there something inside us that makes some of us genetically predisposed to being bad sleepers? It's an intriguing thought—but what does the science say?

The truth is that genetics can play a role in how well we sleep at night as scientists have identified certain genes that appear to be associated with a tendency to have trouble sleeping. Research has also found that having a hereditary predisposition to poor sleep increases your chances of developing insomnia.

In terms of what causes this sleep-disrupting tendency, researchers find that certain genetic variants can make it more difficult for your body to regulate its natural rhythms (circadian rhythms). This means that if you have a certain gene variant your body may struggle to reset its internal clock, resulting in a lack of energy during the day and bedtime issues come nightfall.

Furthermore, studies have found that certain genetic variations may indicate an increased sensitivity to stress or anxiety, making it even more difficult to relax and put your body in the frame of mind for successful sleep. One particular study even linked certain genetic variants with a greater risk for anxiety disorders and depression, both of which can negatively impact your quality of sleep.

However, it's important to note that genetics is only one factor when it comes to sleep. Lifestyle factors are responsible for a large part of how well we sleep each night. So while genetics may increase your risk of developing sleep problems, it's not the only contributor.

Other lifestyle factors that can affect your sleep include how much caffeine you consume, how much physical activity you get, practices like meditation and yoga, what time you eat dinner, and most importantly, the quality of your environments—which I believe to be one of the biggest determinants of sleep!

Therefore, feeling like genetics is the cause of your bad sleep is not quite accurate. While there is evidence showing that certain genetic variants can indeed influence how easily you sleep, there are myriad other lifestyle factors that could be contributing to your bad sleep, too.

Here's my advice: If you're finding it hard to rest well at night perhaps take a look at your environment and lifestyle habits. Start tracking your sleep in a journal and note any patterns as to what may have helped you sleep better or worse. Then, focus on improving certain areas of your life, such as getting more exercise, utilizing relaxation techniques, or improving your sleep hygiene (like avoiding screens late at night).

So, no- the answer isn't to simply throw your hands up in the air and attribute it to a lack of gene luck! Instead, take a holistic approach to plumbing the depths of your sleep patterns and see if you can use lifestyle adjustments to improve the situation. Your body and mind will thank you.