As we get busier and busier everyday, getting a good night’s sleep is becoming more of a luxury than a daily routine. There are several factors that affect the quality of our sleep, and adults are more likely to experience these.
More people are resorting to medications to help them sleep better, but doing so is only a short term fix to a larger problem. Finding out the cause of why you have trouble sleeping at night is the best way to find suitable remedies that can significantly improve your sleep in the long run. Here are some of the reasons why you can’t seem to get a good shut-eye:
Why can’t I sleep at night?
1. Sleep apnea
Sleep apnea happens when your breathing becomes interrupted in the middle of your sleep. This is often characterized by loud snoring, but several signs such as shortness of breath and sore throats also accompany this sleeping disorder.
2. Diet
The food that you eat also affects the quality of your sleep. Coffee drinkers may often find themselves wide awake at night due to the excessive amount of caffeine they have consumed. Additionally, eating large amounts of food may lead to sleepiness, this can result in obesity which causes sleep apnea.
3. Deficiency of exercise
Lack of exercise can also lead to poor sleep quality. Scheduling your workouts is important as well, because exercising everyday will be of no use if you schedule your workout a few hours before bed time. If you engage in physical activities everyday, preferably in the morning, you’ll find yourself sleeping better in no time.
4. Pain
Body pain can make sleeping highly uncomfortable. You can toss and turn all night but if you don’t address what’s causing the pain, you will definitely not have a good night’s sleep. Elderly people often suffer from arthritis, and lack of sleep can worsen the pain. There are several home remedies on how to relieve pain from arthritis, but it’s best to consult your doctor first.
5. Restless legs syndrome
Restless legs syndrome is that uncontrollable impulse to move your legs for unknown reasons. This usually happens at night when you are more likely to sit or lie down. Moving your legs does relieve the strange sensation but only temporarily. This can happen to anyone and can worsen as you grow old. Restless legs syndrome may sound like a trivial condition to have, but it definitely disrupts a person’s sleep.
6. Depression
Depression can happen to anyone, but it appears that this medical illness happens more often to women. They may have a longer sleep than the normal 7-9 hours, but it’s definitely far from a comfortable and peaceful one. There are certain antidepressants that can interfere with a person’s sleep. If this happens, consult your doctor to change your medication right away.
7. Stress
The daily demands of our lives can be too much, and this can prevent us from having a peaceful sleep every night. It is important to detach yourself from these responsibilities before bed time so you can focus on sleeping rather than be troubled with unfinished tasks, which can result in anxiety.
8. Poor sleeping habits
It is possible to develop insomnia from poor sleeping habits that you may have been doing for a long time. Staying up late and having an inconsistent sleep schedule can interfere with your body’s natural adjustment to sleep, that’s why it’s becoming increasingly difficult to get a good night’s sleep.
What tips can I do to have better sleep?
1. Reduce the room temperature.
Cooler room temperature can result in better sleep quality. This aids in cooling down the internal temperature of your body, which leads to a more restful sleep.
2. Do the 4-7-8 breathing exercise
The 4-7-8 breathing exercise involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Repeat these steps for at least 3 times.
3. Establish a sleeping program.
It’s possible to train yourself to achieve better sleep. Maintaining a consistent sleeping schedule, avoiding foods that can affect sleep, and increasing your exposure to natural light are some of the steps you can do everyday as part of your sleeping program.
4. Practice yoga.
Yoga is a great way to destress before sleep. Instead of taking medications, this is an all-natural way to achieve better sleep quality.
7. Avoid taking naps.
Taking a nap might be helpful to others, but recharging with a few minutes of sleep actually prevents you from having a longer and more comfortable sleep at night. This can lead to an unnatural sleeping schedule and you may end up feeling more sleepy during the day.
