9 Reasons You’re Having Trouble Sleeping
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Sleep is essential and can make the difference between feeling energized and motivated or tired and unable to concentrate. Unfortunately, many people find it difficult to get a good night’s sleep for various reasons.
Here, we’ll discuss some of the most common causes of trouble sleeping and solutions you can consider to help you get the restful sleep your body needs, including the benefits of a good quality mattress, getting active, and the right sleep support supplements.
1) Stress Overload
It’s no secret that stress can majorly impact your ability to fall asleep quickly and stay asleep throughout the night. Your body releases cortisol when stressed out, which tells your brain it’s time to be alert.
Unfortunately, this makes it very hard for you to relax and drift into dreamland. If you’re dealing with overwhelming stress regularly, it might be time to take a step back and address the underlying issues causing you anxiety. Taking time for yourself to manage stress is one way of helping your body unwind at night.
A chiropractor in Flower Mound, TX, or nearby can suggest techniques to physically release tension, such as massage therapy or spinal adjustments. Physical activities like exercise can also help decrease stress and improve sleep quality.
Additionally, mindfulness and meditation practices can be extremely effective in managing stress and improving sleep. Deep breathing exercises, yoga, and guided meditation help calm the mind and prepare it for sleep.
2) Sedentary Lifestyle
Spending most of your day sitting around in an office chair or lying on the couch could also contribute to your difficulty sleeping at night. A sedentary lifestyle means your body isn’t getting enough exercise throughout the day, leading to restlessness when it comes to bedtime.
To combat this issue, try going for a walk or doing some light stretching before bed, as this will help tire out your muscles so that you can fall asleep faster. Additionally, ensuring you get up and move during the day will help keep your energy levels balanced by evening so that you don’t feel like sleeping is a struggle each night.
Experts recommend at least 150 minutes of moderate activity a week, which works out to about 30 minutes of moderate physical activity each day, five days a week.
3) Too Much Sugar
When trying to improve sleep quality, don’t forget about what you eat. Eating sugary snacks before bedtime can cause an increase in blood sugar levels which leads to more energy instead of less, precisely what you don’t want when trying to catch some much-needed Zzzs.
Instead, try substituting sweet treats for healthier snacks with complex carbohydrates like sweet potatoes or oatmeal. These will help regulate your blood sugar levels throughout the day so that they aren’t spiking unexpectedly by nighttime.
These foods also contain more nutrients, which supports your overall health.
4) Hormones Are Out of Whack
Women, in particular, can find that their hormones significantly affect how well they sleep. If your hormone levels are off balance due to things like pregnancy, menopause, or perimenopause, then this could be causing difficulty in falling asleep and staying asleep throughout the night.
In these cases, ensuring you take time to get your health back on track and practice good sleep hygiene is important. An excellent place to start is speaking with your doctor about hormone imbalance testing, which can help you determine the proper steps for restoring your hormonal balance.
5) The Wrong Mattress
A good quality mattress matters more than most people think. If yours doesn’t provide enough support or holds too much heat, it could also contribute to your sleep woes.
Make sure to get a mattress designed for comfort and support so your body can relax throughout the night, leading to deeper and more restful sleep. The three main mattress types (innerspring, memory foam, and latex) all have unique benefits, so do your research and find one that’s designed for you.
6) Sleep Support Supplements
Some people try supplements such as magnesium, valerian root, chamomile, or ashwagandha to help them relax at night. Evidence that these improve sleep is limited or mixed, and they can cause side effects, including next-day grogginess, and interact with medicines.
Melatonin is a hormone your body makes to help regulate the sleep-wake cycle. According to NCCIH, melatonin may help with jet lag, but there isn't enough strong evidence to recommend it for chronic insomnia.
Supplements are regulated less strictly than medicines, and tested melatonin products often don't contain the amount on the label. Before taking any sleep supplement, check with a doctor or pharmacist, such as a Top Rated Doctor in UAE if you live there.
7) Caffeine Late in the Day
Did you know that the half-life of caffeine is about five hours? That is an average, and the FDA notes that people differ widely in how fast they clear caffeine. Roughly, if you have a coffee at 5 o’clock, about half of the caffeine may still be in your system at 10 o’clock. Caffeine is a stimulant, so having it late in the day can make it harder to relax and get quality sleep.
To prevent this issue, try switching to decaf or herbal teas after 4 p.m. or reducing the amount of coffee you drink throughout the day.
8) Allergies
Allergies adjust our breathing, making it harder to take deeper breaths during sleep. If allergies are an issue, then take extra steps to limit exposure and reduce symptoms before bedtime. For example, use air filters, keep pets out of bedrooms, dust regularly, and invest in hypoallergenic pillows/blankets if necessary.
By reducing or eliminating your allergies, you can take deeper breaths and enjoy more restful sleep during the night.
9) Your Bedroom Isn’t Dark Enough
Lastly, if your bedroom isn’t dark enough, it can make it harder for you to get quality sleep. Light exposure at night suppresses melatonin, a hormone that helps control the sleep-wake cycle, and can shift your internal body clock, making it harder to fall asleep each night.
To combat this problem, invest in blackout curtains or an eye mask and ensure any electronics that generate light are turned off before bedtime.
When to See a Doctor
If trouble sleeping lasts for weeks or affects your days, talk with a doctor. Loud snoring, gasping during sleep, or constant daytime sleepiness can signal a sleep disorder that needs diagnosis.
For chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the recommended first treatment, ahead of sleep aids.
Final Sleepy Time Thoughts
By taking the time to correct these issues, you’ll be able to enjoy better quality sleep every night and wake up feeling energized and refreshed! So why wait? Start taking the steps today towards healthier sleep habits and finally get the good nights of rest you deserve!
