It’s that time of the night when your eyes glaze over, you yawn uncontrollably, and your favorite TV show becomes less attractive. You are exhausted and it is clear that your body is desperate for a little wink. They crawl under the sheets and close their eyes just to wait for a sleep that never comes.
Whether you have trouble falling asleep or waking up all night, you could be suffering from insomnia. According to the American Sleep Association, there are two types of insomnia. Primary, formally known as idiopathic insomnia, refers to an inability to sleep that is not caused by an illness, psychiatric problem, or medication. Secondary insomnia is a result of a condition such as chronic obstructive pulmonary disease (COPD) or chronic pain.
No matter what kind of dozing dilemma you face, you need help quickly. According to Healthline, research shows that people who don’t get enough sleep are at increased risk of chronic illness, decreased coordination, poor concentration, and minor or life-threatening accidents.
Before sleep deprivation affects your health and functioning, it is important to find out what is keeping you up at night.
Here are five reasons you can’t fall asleep at night and what to do about it:
1. You don’t stick to a schedule
The hormone mElatonin is released in the body in response to a decrease in light, says Harvard Health Publishing. Melatonin plays a huge role in the circadian rhythm, which is essentially your body clock. During the day, when it’s light outside, melatonin is suppressed. When dusk falls, your body begins to release this hormone to help you fall asleep. To make this process run efficiently, try to stick to a consistent sleep schedule as recommended by Healthline. Even on the weekend, try to wake up at the same time each day. Your body will eventually adjust to the routine and help you fall asleep more easily at night.
2. They don’t turn off
If your nighttime routine involves snuggling up on your laptop, phone, or tablet, you may want to find another snuggly buddy. ThisShort-range electronics can emit blue light. According to Harvard Health Publishing, several studies have shown that exposure to blue light can suppress melatonin and affect the circadian rhythm. To prevent blue light from keeping you awake, it is recommended that you set an electronic curfew two to three hours before bedtime. Try to keep your tablets and laptops out of the bedroom. If you sleep nearby with your phone, tuck it in your bedside drawer or out of your reach so you aren’t tempted to surf the web before you go to sleep. You may also want to replace your nightly social media scroll with a relaxing pre-sleep activity like reading or meditating.
3. You eat or drink too late
The National Sleep Foundation suggests that if you want to sleep well, you should be careful when eating and drinking. E.Eating a large meal too close to bed can affect your circadian rhythm and affect your ability to sleep. Try to have your last meal a few hours before the sack and keep it light.
Caffeine is also a well-known stimulant that can keep you awake. So think about how much you consume throughout the day, says Healthline. If you have trouble falling asleep, you may need to reduce the amount or avoid drinking it too close to bedtime. Don’t forget that caffeine is in more than coffee. Chocolate, teas, and even medication can be sneaky sources of caffeine.
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4. You exercise too close to bedtime
Exercising at the right time of day can be more effective than counting sheep for a good night’s sleep. However, the National Sleep Association states that cRamming into a sweat session too close to bedtime can affect the quality of your sleep. It has been shown to increase your heart rate and body temperature and ultimately prevent you from drifting into dreamland. People who exercise in the morning tend to fall asleep faster than those who exercise later. However, this can vary from person to person. It is recommended Try different training plans to find out what works best for you. Do you hate morning exercise? Here are some tips to make it easier>
5. You are putting too much pressure on falling asleep
If it’s been about 10 to 20 minutes and you still don’t fall asleep, don’t stress yourself. The American Sleep Association recommends getting out of bed until you are sleepy. Try moving to another quiet place in your house and doing something relaxing, such as reading or listening to quiet music. Staying in bed longer can lead to frustration or anxiety. Getting out of bed and doing something relaxing may make it easier for you to fall asleep and prevent negative associations between your bedroom and the frustrating inability to fall asleep.