Have you ever been unable to sleep and not known why?
Lack of good quality sleep increases your risk for diabetes, heart disease, and stroke by up to 50%, according to a recent study by the Harvard Medical School and Brigham Women’s Hospital in Boston, Massachusetts. There are many reasons why you can’t sleep, ranging from stress and anxiety to physical pain.
You may have a hard time falling asleep or staying asleep during the night, or you may even be waking up too early in the morning. But you’re not alone. Sleeping disorders are common and simple tweaks can help resolve them.
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In this article let’s take a look at some of the most common reasons why you have trouble sleeping, and how to fix them.
1. Stress
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Stress in life, whether it is personal or professional can cause insomnia.
It can put you in a coma-like state of mind that prevents you from falling asleep or staying asleep.
Stress can be caused by anything from work and school to family issues, relationship problems, financial troubles, or even something as simple as a noisy neighbor. The list goes on!
You might be going through a stressful time in your life right now. If so, ask yourself if there are ways you can reduce the stress in your life so that it doesn’t negatively affect your sleep quality.
How to fix it:
Reduce and resolve stress-causing factors in your life. You can also adopt a calming night routine, to help you decompress before bedtime.
Drinking chamomile tea, stretching, or listening to soothing music can help reduce stress and induce sleep.
2. Hormonal Changes
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Have you ever heard the saying “sleep late, wake up late”? This is because hormones are important for your body’s circadian rhythm, which controls sleep cycles.
Hormones are released during the day, and when they’re released at night, they signal your brain to sleep. If you’ve ever struggled with insomnia, it’s likely because of hormonal changes that happen in your body throughout the day.
This is a very common problem and it can happen to anyone, regardless of age or fitness level.
Some other things can increase your risk of insomnia due to hormonal changes, such as irregular eating patterns, too much caffeine, alcohol consumption, and smoking cigarettes.
How to fix it:
Consult a doctor to understand the underlying issues causing your hormonal imbalances. The right medication, proper diet, and hydration can help combat simple hormonal changes and regulate your sleep cycle.
3. Irregular Sleep Schedules
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Irregular sleep schedules make it harder to stay on top of things. When your body is consistently in a state of being awake, even when it should be sleeping, you’re constantly struggling with jet lag and other issues related to having woken up too early or too late for your body’s circadian rhythms (the internal clock that tells us when to be awake or asleep).
Nighttime awakenings may interfere with your ability to fall asleep after going to bed. This can make you feel moody and irritable—even depressed.
How to fix it:
Maintain a sleep journal to help you keep track of your sleep cycle. Set a regular bedtime and abide by it. Don’t sleep in during the day. This can cause a lack of sleep during the night. Consider melatonin supplements if you still have trouble falling asleep at night.
4. Poor Diet And Lifestyle
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We all know that if you don’t eat well and get enough sleep, you’ll be tired and cranky all day long. But what if there’s more to it than that? What if your diet and lifestyle are keeping you up at night?
Studies have shown that people who eat a poor diet are more likely to have trouble sleeping. This is because poor sleep can lead to weight gain, which in turn leads to obesity. The same goes for people who smoke or drink alcohol at night—both of these habits contribute to unhealthy sleep patterns, which can make it even harder to fall asleep when you wake up in the morning.
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In addition to a poor diet and lifestyle, some physical factors can cause insomnia. For example, high blood pressure, heartburn, and anxiety can all increase your risk of having trouble falling asleep at night.
How to fix it:
If you want to sleep better, it’s important to know what your habits are doing to your body so that you can change them for the better. Physical exercise, a good diet, and good emotional health are key to sound sleep. Reduce or eliminate intoxicants before bedtime. Limit your amount of caffeine during the day.
5. Your Environment
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Your sleeping habits can be affected by the surroundings you sleep in. If you have a roommate who snores, or if you have noisy neighbors nearby, these noises can decrease the quality of your sleep and make it difficult for you to get a good night’s rest. It’s important to consider how your sleeping environment affects your ability to sleep well each night.
Not only this, but If there’s too much light in your bedroom, or your bed is too hard or soft, and/or the temperature of the room is warm or cold, it can hinder your sleep quality.
Whatever the reason, it’s important to find out what could be keeping you from getting a good night’s rest and doing something about it!
How to fix it:
Invest in your room. Better lights, mattresses, and even pillows can help induce peaceful, uninterrupted sleep. Remove all factors that hinder your sleep like artificial lights, electronics, or your pets that may disturb your sleep.
6. Sleep Apnea
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Sleep apnea is a condition where you stop breathing during sleep. This can cause you to feel tired, and make it harder for you to fall asleep or stay asleep. It can also lead to daytime sleepiness and poor concentration, which can make it hard to focus on schoolwork.
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Daytime sleepiness is a common symptom of sleep apnea, and it’s often mistaken for just being tired from lack of sleep. However, if your symptoms are severe enough that they interfere with your quality of life, then you should see your doctor about them so that you can get treatment for this condition. Untreated sleep apnea can increase your risk for hypertension, heart disease, and stroke.
How to fix it:
Consult a doctor and get the right treatment to help manage symptoms.
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