Top 8 reasons why you don’t fall asleep at night, also, ideas to help you fall asleep.
The world looks sunny after a great night’s rest. But it’s a different story when sleep is frequently interrupted.
Nowadays, Many people find it hard to sleep at night. They have trouble sleeping at night or take them a while to sleep at night.
When we sleep well, we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.
To get the most out of our sleep, both quantity and quality are important. Teens or Adult need at least 8 hour and on average 9¼ hours a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day.
If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite.
Then we wake up less prepared to concentrate, make decisions, or engage fully in school, social activities, working place and so on.
This Article will teach you reasons that make you not to sleep and also give you to tips to sleep better at night.
Let’s discuss about the reasons you have trouble sleeping at night, first.
1. It could be your age
We see more interrupted sleep in older adults, although you shouldn’t automatically blame frequent waking on your age.
Sometimes older adults find they wake early in the morning, when they feel they should be sleeping. But that often reflects your schedule for sleeping and waking, not disrupted sleep.
Your circadian rhythm, or sleep-wake cycle, may dramatically shift when you’re older, causing you to get sleepy earlier. So if 8 p.m. is the start of your ‘biologic’ night, then your natural wake time may be around 4 a.m.
Stress and worry from events in your personal or professional life might cost you precious sleep at night. Overthinking, being anxious, or just stressing over things you can’t change activate might lead to chronic stress and interrupted sleep.
3. Exercising too late.
Sometimes we just have to fit in exercise whenever we can, but certain times of day can be costly to our rest. Working out too close to bedtime can be overstimulating, causing us to lay wide awake when we should be slipping softly into sleep.
4. It could be your medication
Some medications can cause nighttime waking. Examples include
* Some antidepressants
* Beta blockers to treat high blood pressure
* Cold remedies containing alcohol
* Corticosteroids to treat inflammation or asthma
Ask your doctor if your medication might be the culprit and if there’s a different time of day to take it or another drug that won’t interfere with your sleep.
5. Inconsistent sleep schedule.
If you don’t go to bed and wake up at the same time every day, you simply cannot get the rest your body and mind need. A consistent sleep schedule will synchronize your body’s internal clock, so you feel sleepy at a regular time every night.
6. Too much light exposure before bed.
It’s easy to zone out in front of the TV or your smartphone after a day of work, but when you’re exposed to blue light in the evening, it can disturb your sleep cycle. This light emitted from electronics can delay your sleep onset, causing you to lay awake in bed.
7. It could be your lifestyle.
One of the common causes of disrupted sleep is lifestyle, including any of the following habits:
* Drinking alcohol within four hours of bedtime. A nightcap may help you fall asleep, but it also can interrupt sleep later in the night, and can also cause more trips to the bathroom.
* Eating within a few hours of bedtime. Lying down with a full stomach can promote heartburn, which makes it harder to fall asleep and stay asleep.
* Napping too much. Long naps in the afternoon or later make it harder to stay asleep at night.
8. Consuming too much caffeine.
Caffeine (in coffee, tea, and sodas) blocks a brain chemical called adenosine that helps you sleep. Go light on caffeine-containing foods and drinks beyond the early afternoon.
Ideas for Falling Asleep Quickly
A few practical and easy ways to fix your sleeping problems and start falling asleep fast every night, starting tonight!
1. Take time to relax in the evening.
Evenings should be your wind-down period, so try your best to let go of your worries and stresses for the day at night.
Instead of stressing out over tomorrow’s meeting, you can try some relaxing activities such as reading, aromatherapy, journaling, listening to a podcast, or even try a coloring book for adults!
2. Take a warm shower.
A warm shower or bath in the evening can get you in the right state for a solid 8-hour sleep. That, combined with sleeping in a cool room, is considered excellent sleep hygiene.
3. Exercise in the morning or at least 4 hours before bedtime.
You don’t want to stimulate your metabolism and increase your heart rate too close to bedtime. Moving your daily workout to the earlier parts of your day will make you feel good and tired when bedtime rolls around, thus allowing you to drift to sleep faster.
4. Practice good sleep hygiene and prioritize sleep.
Make your sleep health a priority. This is the best tried and true way to get into better sleep habits and in turn, be able to fall asleep faster with fewer tosses and turns.
5. Dim the lights at least 1 hour before bed.
Smart devices tend to keep us awake and suppress the production of melatonin, a hormone that’s important for your sleep-wake cycle.
Make sure you remove these kinds of disturbances from your bedroom. Start by dimming the lights at least an hour before you go to sleep and limit the use of smart devices at that time too.
You can also try blue light blocking glasses if you find yourself looking at electronics in the evening.
Now that you know why might be having trouble falling asleep, as well as a few solutions to try, you can start stepping in the right direction tonight to make a big difference for tomorrow!