Saroj Choudhary
Every second person you meet will tell you that they don’t get enough sleep. Not everyone can fall asleep as soon as their head hits the pillow. Many of us toss and turn throughout the night.
Though some people may fall asleep easily, they may wake up in the middle of the night and find it hard to go back to sleep.
There are a number of reasons why people have difficulty sleeping. Stress, anxiety, depression, or other health conditions are some of the most common reasons. Poor sleep can also be a side effect of taking certain medications or environmental factors like noise pollution which are beyond our control.
Common Causes Of Poor Sleep
In order to relieve yourself of poor sleep, it is important to find out the root cause of the problem. Once you know what is causing your sleepless nights, you can look for a solution that will work for you.
Stress:
We all know how stress can wreak havoc on our lives. It can make us feel anxious, depressed, and irritable. It can also make it difficult to concentrate and make decisions. This can make it really hard to sleep since your mind is constantly racing.
Anxiety:
Anxiety can also make it difficult to fall asleep and stay asleep. If you’re worried about something, it’s hard to relax and let yourself drift off.
Depression:
Poor sleep is a common symptom of depression. If you’re feeling down, it’s hard to muster up the energy to get out of bed, let alone fall asleep. People who are depressed can spend hours in bed without sleeping.
Health Conditions:
There are a number of health conditions that can cause sleeplessness. These include heart disease, thyroid problems, asthma, and gastrointestinal disorders. While you may be on medication for these conditions, the side effects can sometimes include insomnia.
Medications:
Some medications can cause sleeplessness as a side effect. These include certain antidepressants, blood pressure medications, and steroids. If you’re taking any medication, be sure to check with your doctor to see if it could be causing your sleep problems.
Environmental Factors:
There are a number of environmental factors that can make it difficult to sleep. These include noise pollution, light pollution, and extreme temperatures.
Caffeine & Alcohol:
Caffeine is a stimulant that can make it difficult to fall asleep. It’s best to avoid caffeine in the evening if you’re having trouble sleeping. Alcohol, on the other hand, may help you fall asleep, but it can actually cause more sleeplessness later in the night. When you drink alcohol, your sleep patterns are disturbed, and you’re more likely to wake up in the middle of the night.
Work Culture:
We’ve all been there: working all day on a computer screen, then trying to sleep at night. I’m an IT professional and know how difficult it is to work for long periods of time in front of a computer screen and then try to sleep at night. The blue light emitted by screens can disrupt our body’s natural sleep rhythm, making it harder to fall asleep.
Poor Bedding Quality:
If you’re not comfortable in bed, it’s going to be hard to sleep. An old, lumpy mattress, pillows that don’t provide support, and scratchy sheets can all make it difficult to drift off to dreamland.
Tips to help you get a good night’s sleep:
While more serious conditions do require medical intervention, there are a number of things you can do to improve your sleep if the problem is not too serious.
1. Establish a regular sleep schedule: This means going to bed and waking up at the same time every day, even on weekends. This will help regulate your body’s natural sleep rhythm.
2. Keep a cool, comfortable environment in your bedroom: A cool, dark, and quiet room is ideal for sleeping. Make sure your bedroom is at a comfortable temperature, and use blackout curtains or an eye mask to block out light.
3. Avoid caffeine and alcohol before bed: Caffeine can keep you awake, so avoid coffee, tea, and energy drinks in the evening. Alcohol may help you fall asleep, but it will disrupt your sleep later in the night.
4. Avoid screen time before bed: Avoid watching TV, working on the computer, or using your phone in the hours leading up to bedtime. Too much blue light before bedtime can disrupt your body’s natural sleep rhythm.
5. Get regular exercise: You must have heard this over and over again, but that’s because it’s true! Exercise can help improve your sleep. Just be sure to avoid working out right before bed, as this can actually make it harder to sleep. A minimum of 30 minutes of moderate exercise is recommended.
6. Practice relaxation techniques: If you’re feeling stressed or anxious, practice yoga, meditation, and deep breathing. These will relax your mind and body, resulting in better sleep.
7. Check your medications: If you’re taking any medication, be sure to check with your doctor to see if it could be causing your sleep problems. Some medications can have insomnia as a side effect.
8. Check your medications: If you’re taking any medication, check with your doctor to see if it could be causing insomnia. Some medications have sleeplessness as a side effect.
9. Improve your bedding quality: A comfortable mattress, supportive pillows, and soft sheets can make a world of difference when it comes to getting a good night’s sleep. Everyone has different preferences, so do not settle for bedding that does not meet your needs.
10. See a doctor if your sleep problems persist: If you’re still having trouble sleeping after trying these tips, it may be time to see a doctor. Insomnia can be caused by underlying medical conditions, so it’s important to rule out any potential causes.
Now that you know some of the common causes of sleeplessness, as well as some tips to improve your sleep, you can get on the path to a good night’s rest. We’ve also reviewed some of the finest Mattresses, Pillows, and other bedding items on the market – see if any of them can help you get a better night’s sleep!
