Getting a good night’s sleep is essential for physical and mental health, yet many of us struggle to get the rest we need. There are numerous potential causes for sleeplessness, ranging from environmental factors to lifestyle choices.
Let’s explore some surprising reasons why you might not be sleeping well and how to fix them. From understanding your body’s natural rhythms to exploring new ways of managing stress, you can find solutions that will help you achieve better rest.
Unhealthy Sleep Habits
Poor sleep habits are linked to increased risk of heart disease, stroke, cognitive decline, depression and weight gain. It’s important to recognize unhealthy sleep habits so you can take steps to improve your sleep quality and quantity. Here are a few of the most common unhealthy sleep habits:
- Going to bed too late or waking up too early without giving yourself enough time for a full night’s rest.
- Eating heavy meals or drinking caffeinated beverages before bed, which can cause indigestion and make it hard to drift off.
- Not having a proper sleep routine which can make it hard to wind down and get the restorative sleep you need.
- Oversleeping, which can lead to feeling groggy throughout the day and reduce productivity.
How to Combat Sleeping Issues
If your poor sleeping habits are getting in the way of a good night’s sleep, here are some tips on how to fix them:
- Establish a bedtime routine. Going through the same steps each night will help your body understand it’s time to get ready for sleep.
- Avoid caffeine late in the day. Caffeine has a half-life of up to six hours, meaning it can stay in your system for a long time.
- Avoid heavy meals right before bed. Eating too late will cause indigestion and make it harder to fall asleep.
- Wind down before bed. An hour or two prior to bed, unplug from all screens and get ready for sleep by reading a book, doing some yoga stretches, or listening to calming music.
- Take naps earlier in the day if you must nap at all. Taking naps too close to bedtime can disrupt your sleep cycle.
Natural Remedies
Natural supplements such as melatonin, valerian root, and magnesium can also be taken to help promote sleep. Herbal teas such as chamomile or lavender are also known to have calming properties that may help you drift off into a good night’s rest. One option is to try CBD products, which have been found to help people with sleep disorders. CBD works directly on the brain’s neuroreceptors, helping to relax and calm the body.
It also has anti-inflammatory properties that can reduce pain, as well as other benefits for overall health and wellbeing. CBD gummies are a great way to get your body and mind back on track. They have no psychoactive effects, so they’re perfectly safe to take at any time of day or night. They also contain natural healing ingredients like melatonin which can help you stay asleep longer and enjoy a more restful sleep throughout the night.
Insomnia Symptoms
Insomnia symptoms can be divided into two categories: difficulty falling asleep (sleep onset insomnia) and difficulty staying asleep (sleep maintenance insomnia). Common symptoms of insomnia include difficulty falling asleep, waking up often during the night, feeling unrested upon waking, fatigue during the day, irritability, and trouble concentrating.
Stress and Anxiety
They are two major factors that can cause sleep deprivation. The best way to combat these issues is to practice mindfulness and relaxation techniques such as deep breathing, progressive muscle relaxation, guided imagery and meditation. Incorporate some form of physical activity into your daily routine, such as yoga or a light jog in the park to help reduce stress levels.
Caffeine Intake Too Close to Bedtime
Caffeine is a stimulant, and it can take up to 8 hours for the body to process it completely. This means that if you consume caffeine within 8 hours of your desired sleep time, it can disrupt your ability to fall asleep. To get better rest, try limiting coffee and other caffeinated beverages after 2PM so that your body can wind down and prepare for sleep.
Poor Diet
A poor diet can interfere with your sleep in several ways. Eating too close to bedtime could make it difficult for your body to digest foods, leading to disruptions in sleep. Eating a diet that’s high in processed foods and refined carbohydrates can lead to spikes and drops in blood sugar levels during the night, which can make it harder to stay asleep or wake you up feeling groggy.
Consuming high amounts of sugar can cause a sudden burst of energy and an inability to relax in the evening. Finally, foods that are high in fat or cholesterol may also interfere with your sleep patterns by causing upset stomachs, indigestion, or other digestive issues, leading to pain and discomfort throughout the night. If you’re not getting adequate nutrition, this can further contribute to sleep disturbances.
Technology Overuse Before Bed
The blue light emitted by electronic devices such as smartphones, laptops, and tablets can disrupt your body’s natural circadian rhythm. This disruption prevents you from entering a deep sleep which is essential for restful nights.
The stimulation of smartphones and other devices can make it difficult to relax, leading to tossing and turning and an inability to fall asleep quickly. Finally, a pre-bed technology habit can also lead to increased anxiety which further impacts your ability to fall asleep.
Exercise Too Late in the Day
Exercising too late in the day can cause sleeping problems because exercising causes your body to release endorphins, hormones that give you an energized feeling. If you exercise too close to bedtime, your body will still be full of these energizing hormones which can make it difficult to fall asleep or stay asleep throughout the night. If you’ve been having trouble sleeping after exercising too close to bedtime, there are steps you can take to adjust your routine so that you can get better rest.
- Exercise earlier in the day, preferably at least a few hours before you plan on going to bed.
- If it isn’t possible to exercise earlier in the day, at least try to avoid exercising within three hours of your bedtime.
- Make sure to give yourself enough time to cool off after exercising. This can be done by taking a cool shower or drinking cold water before you go to bed.
- Try doing relaxing activities like yoga or stretching before going to bed in order to calm your body and mind so that you’ll have an easier time falling asleep.
- Make sure to have a consistent sleep schedule, going to bed and waking up at the same time each day. This will help your body get used to its new routine so that it’s easier for you to fall asleep when you need to.
Sleep Apnea
Sleep apnea is a condition in which your breathing pauses or becomes shallow during sleep, disrupting your body’s natural sleep cycle. These interruptions can happen repeatedly throughout the night, potentially dozens of times an hour, preventing you from reaching deep sleep and leaving you feeling unrested in the morning.
Sleep apnea can be caused by a number of factors, such as obesity, alcohol consumption and smoking, but can also occur in those who are not overweight or living an unhealthy lifestyle. If you think you may have sleep apnea, it is important to seek medical advice from your doctor. Treatments for this condition include lifestyle changes, such as weight loss and avoiding alcohol or smoking.
Getting treatment for sleep apnea is important in order to ensure you are able to get a good night’s sleep and stay healthy. If left untreated, it can have serious long-term health effects such as high blood pressure, stroke, and heart attack.
Jet Lag or Shift Work
Jet lag is the result of traveling across time zones, and it affects your natural body clock. In addition, shift work, which involves working outside of regular business hours, can also throw off your sleep cycle significantly. Both jet lag and shift work cause symptoms such as insomnia, difficulty falling asleep or staying asleep for a full night’s rest, feeling tired during the day, and even headaches.
Treatment Options for Better Sleep
The most important treatment for better sleep is to establish a regular sleep schedule and practice good sleep hygiene. This includes going to bed and waking up at the same time each day, avoiding caffeine late in the day, limiting alcohol consumption before bedtime, and creating a relaxing environment conducive to sleep. Other treatments may include cognitive behavioral therapy (CBT) to help address any underlying issues that may be interfering with your sleep, such as anxiety or depression.
In addition, medications such as sedatives, antihistamines, and melatonin can also be used to help promote better sleep. It is important to talk with your doctor if you are concerned about your sleep and they can recommend the best treatment options for you. It may also be helpful to keep a sleep diary in order to track and identify any patterns or triggers that are affecting your sleep.
Finally, lifestyle changes such as increasing exercise and decreasing stress can help promote better sleep. Exercise should be done at least 3-4 hours before bedtime in order to allow enough time for your body to wind down. Stress reduction techniques such as yoga and meditation can also be helpful in calming the mind and preparing for sleep.
These lifestyle changes, combined with a good sleep schedule, may help you get the restful sleep you need. If you continue to have difficulty sleeping despite trying these methods, speak with your doctor to discuss additional treatment options.
