Do you frequently wonder, “Why can’t I sleep?” or “Why do I wake up more fatigued than when I went to bed?” There are many possible causes for insomnia, and each one can make a good night’s sleep more elusive than half-remembered dreams . If you’re having trouble falling or staying asleep, it’s likely that something you’re doing (such drinking coffee late in the day) or something you’re not doing is to blame (like getting rid of the stress that keeps you awake). Fortunately, there are several steps you may do to improve your situation.
Signs of Having Trouble Sleeping
There are a few telltale indicators that you’re having difficulty sleeping.
- Irritability
- Difficulty concentrating
- Mood swings
- Lack of energy
- Slow thinking
- Short attention span
- Poor memory
- Decision-making difficulties
Why Can’t I Sleep?
There are numerous reasons that could be contributing to your sleep problems. Lifestyle choices, poor sleep patterns, stress, and medical issues can all contribute to depression.
Alcohol
A single glass of alcohol before bedtime may not prevent you from falling asleep, but if you drink too much, your sleep may suffer. This is because alcohol disrupts your sleep cycle, particularly REM sleep, which includes dreaming. Because the first consequence of ingesting alcohol is relaxation, you may not recognize it. While this can help you fall asleep quickly after drinking, it also leads to fragmented, unrefreshing sleep. This effect is even more noticeable in persons who consume a lot of alcohol, as this frequently leads to insomnia .
Anxiety
Anxiety and sleep are mutually exclusive. If you have difficulty sleeping, your anxiety may rise, and if you have excessive anxiety, you may also have difficulty sleeping. In fact, sleep disruption is linked to practically every mental health disorder. According to one study, the type of sleep disruption differs depending on the type of anxiety. Individuals with condition anxiety (anxiety triggered by a current circumstance) have a harder time falling asleep, whereas those with trait anxiety (an anxious nature) have a harder time staying asleep.
Sleep Habits
Poor sleep might be caused by your sleeping habits. Staying up too late and having an erratic sleep schedule are two habits that might lead to poor sleep quality. Napping later in the day might also cause sleep problems. Poor sleep habits might not only cause difficulty falling or staying asleep, but they can also have a severe impact on your mental health, since studies have linked poor sleep hygiene to poor mental health.
Bed Sharing
Sharing a bed with a human or four-legged companion affects sleep quality significantly—especially if your spouse snores, crowded you, hogs the covers, or otherwise makes you uncomfortable. You and your human spouse may also have varied sleeping preferences (such as temperature, light, and noise level). Sharing a bed with an infant can result in a parent’s sleep being disrupted and the child getting up during the night. 7 This can also be deadly if you roll over on the baby in the middle of the night, resulting in hypoxia or suffocating.
Sleep Temperature
Many best Neurologist advocate sleeping in an environment that is between 60- and 67-degrees Fahrenheit. 8 However, many individuals prefer to save money by setting the thermostat to the freezing point in the winter and turning off the air conditioning in the summer. However, both of these extremes will derail your journey to the Land of Nod. For the best sleep, your body needs to chill gradually at night, which is impossible in an overheated bedroom. A room that is overly cold will, on the other hand, wake you up.
Caffeine
You already know that a cup of coffee before bed is a bad idea, but did you know that caffeine has a three-to-five-hour half-life? That implies only half of the medication is eliminated during that period, leaving the other half in your body to linger. That’s why a late-afternoon cup of coffee can keep you awake later in the evening. Caffeine has been linked to a harder difficulty falling asleep, spending less time asleep overall, and having a lower subjective quality of sleep—especially in older persons, who are more susceptible to the chemical.,
Stress
You’re not alone if “I can’t sleep” is followed by “I’m so stressed.” Stress has kept 43 percent of American adults awake at night at least once in the recent month. The routines of daily life tend to distract you during the day, but once you’re in bed, your mind is free to wander. Most people’s minds prefer to focus on the unpleasant parts of their lives rather than the positive ones. This may make it difficult for them to get a decent night’s sleep.
Medications
Do you take any prescription drugs? If so, this could be the source of your insomnia. Drug-induced insomnia is becoming more common, and it can be caused by a variety of prescription drugs, including
- Psychiatric disorder meds
- Cancer medications
- Hypothyroidism medications
- Smoking cessation medications
Screen Time
Whether it’s from your bed partner’s reading lamp, the alarm clock display, or outside your window, light exposure at bedtime degrades your sleep quality. Electronic device light can have the same effect, which might be a problem if you like to watch TV or use your smartphone immediately before bed. Longer screen time has been linked to a harder difficulty falling asleep, shorter sleep lengths, lower sleep efficiency, and poorer sleep quality in studies.
What Should I Do If I Can’t Sleep?
If you’re wondering what to do when you can’t sleep, the first step is to address some of the sleep-robbing factors that are interfering with your sleep. These techniques can help you get more and better sleep each night.
- Drink in moderation, especially in the evening.
- Make sure your thermostat is set correctly to avoid being overly hot or cold.
- At least an hour before night, turn off electronics.
- Close the door and hang blackout shades or drapes in your bedroom to keep the light out.
- Caffeine usage should be limited to less than 400 mg per day. If you’re stressed out, consider meditating on a daily basis.
- Go to the gym first thing in the morning or during your lunch break.
- Eat a light snack beforehand.
ENDING NOTES
If you’re like most people, you have trouble sleeping from time to time. You toss and turn in bed for hours on end, trying desperately to get comfortable and fall asleep. And when the sun starts peeking through your window in the morning, you realize that you only got a few measly hours of sleep again. Sound familiar? Don’t worry – you’re not alone. Insomnia is one of the most common sleep problems, affecting an estimated 30-50% of adults at some point in their lives. But if it’s been going on for more than a few weeks and is causing distress or impacting your daily life, it might be time to seek help from the best psychiatrist at Marham.
