13 Common Reasons People Lose Sleep And How To Prevent It
Sleeping should be easy. Go to bed, have your blanket and pillows ready for comfort, and suddenly it’s the next morning. In an ideal world, that’s how it should be. However, the reality is that so many people experience sleep problems, and some can’t seem to get to sleep whatsoever..
Lack of sleep not only reduces our ability to focus and function properly; it also messes up our body processes and contributes to various diseases. If deep sleep is becoming too elusive for you, then you should explore the most common reasons why this could be happening, and what you can do to sleep like a baby once again.
Most Common Reasons Why You’re Losing Sleep
Lack of sleep may be triggered by various processes happening in your body and can be influenced by your surroundings. Below are the most common reasons why you’re struggling to get that much-needed slumber.
Environment-related
- Your bedmate is snoring.
Many a couple’s marriage suffers because of snoring, which in special cases could reach a loud 90 decibels, similar to a lawn mower or blender. The sleep-deprived and aggrieved spouse will likely suffer from irritability on a regular basis. - There’s too much light.
Ambient light can interfere with your body’s natural sleep cycle, forcing it to interpret light as a signal that it’s daytime. Electronic appliances such as television, mobile phones, tablets and laptops emit blue light that produces the same effect. - Your mattress and pillows need changing.
Comfort is key to drowsing off. If your mattress is getting lumpy or if the strings are starting to stick out, it’s definitely time to change it. Also, invest in a pillow that helps you to doze off easily and more soundly.
Medical-related
- You’re thinking too much.
Most sufferers blame stress for sleep disruptions. The body’s acute stress response pushes you to become more alert to react to threats. When this happens for too long, you remain alert and get robbed of an opportunity for a good night’s sleep. - You lack magnesium.
Magnesium is responsible for numerous bodily processes, including muscle and mood regulation. Lack of this wonder-mineral triggers a reduction in serotonin production, the hormone responsible for regulating sleep, pain, mood and attention. - You’ve overeaten.
Late-night snacking causes your blood sugar and melatonin, another sleep hormone, to crash. Inversely, it elevates your cortisol levels, keeps you alert and prevents you from dozing off. - You may be sick.
Chronic illnesses such as diabetes, cardiovascular diseases, and musculoskeletal disorders trigger physiological stresses that prevent a person from sleeping soundly. - You’ve got anxiety or depression.
This one’s a vicious cycle. Just as sleep deprivation contributes to neurochemical changes in the brain and results in depression, the latter may also cause problematic sleeping patterns. - Your prescription meds.
Alpha and beta-blockers, corticosteroids, anti-depressants and statins are known to trigger insomnia. - Your period.
Thyroid problems, pregnancy and menopause trigger changes in hormone levels which in turn cause sleeplessness. - You’re in pain.
Another chicken and egg scenario, pain typically results in sleep deprivation, and sleep problems only aggravate pain further. - Sleep disorder.
There are over 80 types of sleep disorders which prompt a person to have difficulties falling and/or staying asleep. The most common sleep disorders are sleep apnea, narcolepsy and restless leg syndrome. These conditions need medical intervention, and it’s best to see a doctor or specialist to have them treated. - Your body clock is disrupted.
Our internal body clock controls the sleep-wake cycle. It gets messed up when you travel to a different time zone or start working a graveyard shift.
How to Prevent Sleeplessness
Oftentimes, simple lifestyle tweaks and physical room changes are all you need to avoid sleepless nights. Here are some easy-to-do suggestions in additional to using the Sleep Habit Survey.
During the day
- Exercise regularly.
Physical activities done in the morning and afternoon can help to correct your body clock or circadian rhythm. After exercising, your body temperature rises, and as it drops a few hours later, you’ll start to feel drowsy. - Have fun under the sun.
While the sun’s rays can be harmful, they offer benefits, too. Exposure to sunlight aids in increasing serotonin production and regulating cortisol levels in the body. - Avoid stimulants.
Caffeine, sugary drinks and nicotine consumption should be avoided up to eight hours before bed. - Daytime naps.
Power naps are known to restore energy and efficiency. If you take any mid-day siestas, make sure they happen before 3PM. - Don’t work too much.
Working too much can disrupt your body clock, too. Without enough time to wind down after work, your body remains alert event during bedtime. - Maintain a strict sleep-wake schedule.
Sleep and wake up at the same times daily to correct your body’s circadian rhythm. - Eat dinner early.
Avoid eating or consuming alcohol, chocolate, caffeine, and nicotine two to three hours before going to bed. Besides indigestion, caffeine with prevent you from dozing off.
Before bedtime
- Perform relaxation techniques.
If you’re too stressed out to sleep, teach your body to relax by performing meditation and breathing exercises. These techniques boost sleep hormones melatonin and serotonin while reducing heart rate and blood pressure. - Create your bedroom sanctuary.
Re- assess your bedroom and check whether there are things that you need to change. Are your mattresses firm and your pillows soft and comfy? Do you love sleeping on them?
When you’re in bed
- Keep devices away.
Electronic devices such as televisions, computers, cell phones and others emit a blue light that can impede your sleep. Keep them out of your bedroom if you can manage. If not, avoid using these electronics at least one hour before bedtime.
- Take sleep aids.
Valerian root, melatonin, gingko biloba and magnesium are all supplements that can help you to doze off. They work better when complemented with other sleep-promoting methods. - Keep it cool.
Ever wonder why you can’t get enough sleep during summer nights? That’s because our body needs a cold temperature to speed up the sleeping process. A cool temperature kept within the 60 to 68-degree range helps to boost melanin production.
Wrapping Up
Identifying the underlying cause of sleep deprivation is key to effectively addressing sleeplessness. Outside sleep disorders, which require medical solutions, a disruptive slumber can be treated with minor lifestyle and bedroom tweaks. Keep in mind that the more you relax your mind and body, the deeper and more restful you’ll be and the better sleep you’ll have.
