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Causes And Solution For Sleeplessness

Causes and Solution For Sleeplessness
A sleepless night is horrible for all of us. After work we all like to sleep at night, but if don’t get enough sleep or stay awake all night reduce the efficiency of our work. Sleeplessness can be caused by many factors like medication, disease etc. There are so many sleep disorders like insomnia, sleep apnea etc. According to the National Center for Sleep Disorders Research, up to 40% of the population experiences signs of insomnia every year. Nowadays insomnia is common among people whether they are working in a company or studying in universities.

According to the National Heart, Lung, and Blood Institute (NHLBI), people with certain risk factors are more likely to have insomnia, risk factor like traveling to different time zone, night shift etc.

What is insomnia?

Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping What are the symptoms of insomnia?

The symptoms of insomnia include:

  • Difficulty falling asleep at night
  • Waking up in the middle of the night
  • Waking up too early
  • Not feeling well-rested after a night’s sleep
  • Daytime tiredness or sleepiness
    Irritability,
  • Depression or anxiety.
  • Difficulty paying attention, focusing on tasks or remembering.
  • Increased errors or accidents in daily life
  • Ongoing worries about sleep
  • Frequent urination
  • Fatigue
  • Nausea

Causes of Sleeplessness

Let’s see what are the various cause that leads to sleeplessness at night as well as we will see how to overcome this problem to get better sleep.

1. Chronic Pain

Chronic Pain
Chronic pain like Arthritis, low back pain, acid reflux, fibromyalgia etc can cause you to stay awake all night. If you are suffering from this chronic disease it’s better to consult with a sleep specialist. There was a survey by National Sleep Foundation’s in 2015 in America poll, the survey is all about the see the people with the chronic disease get good or not.

It is found that 36 percent of people with chronic pain said they consistently get good or very good sleep. Some prescribe medication also lead to insomnia, so if you take any medicine for your chronic disease on
daily basis, go and check with your doctor.

2. Anxiety

Anxiety
Anxiety is also a major cause of sleepless night. Many people experience sleepless night due to anxiety. Anxiety can be caused by many factors among people like social stress, financial problems, relationship problems etc. These things happen most of the time, leaving people helpless, afraid, anxious and eventually leads to sleeplessness.

The symptoms of anxiety can be found as Tension, Getting caught up in thoughts about past events, Excessive worrying about future events, Feeling overwhelmed by responsibilities, A general feeling of being revved up or overstimulated. In anxiety people normally thinks about tomorrow plan what to do, these thoughts don’t let them sleep as their brain is active at night.

3. Neurological Diseases

Neurological Diseases
According to the National Institute of Neurological Disorders and Stroke mostly people with brain condition usually suffer sleep problem at night. This could be due to brain changes in brain region or chemicals that interfere with our sleep or medication that is used to control these symptoms .

4. Depression

Depression
Depress people usually experience sleep problems. However, the relationship between depression and insomnia is complex. Depression can keep you up all night while in other case insomnia cause depression’s disorder.

People get depressed by unwanted events like a natural catastrophe, bad news, financial crisis, losing job etc. When these things occur in someone life usually they find it difficult to sleep. Mostly depressed people take some sleeping pills. As many as 80 percent of people with depression have trouble falling or staying asleep, according to WebMD. Some people with depression may also sleep too much. Symtoms of depression found among people such as low energy, loss of interest or motivation, feelings of sadness or hopelessness.

5. Health Problems

Health problems
Health problem also contribute to insomnia among people. Bad health leads to bad quality of sleep. Health problems like respiratory disease, hormone problems, heart disease, neurological disease, muscle or joint problems or problems with urinary or genital organs can lead to insomnia.

Those people who usually smoke, drink too much alcohol are more like to have health problems, which trigger insomnia. Always check your health. Insomnia for a week or more worse your health problem even more. So, if you have health problems go and check with doctors for good health. Stay away from all those things which contribute to bad health.

6. Medications

Medications
According to the American Association of Retired Persons (AARP), the following medications can cause insomnia in some patients:·

  • Corticosteroids
  • Statins
  • Alpha Blockers
  • Beta Blockers
  • SSRI antidepressants
  • ACE inhibitors
  • ARBs (angiotensin II-receptor blockers)
  • Cholinesterase Inhibitors
  • Second Generation (non-sedating) H1 Agonists
  • Glucosamine/Chondroitin
  • Over-The-Counter Meds-Caffiene
  • Pharmaceutical Drugs

If you having sleep problem for 2 to 3 days check your medicines with your doctor. Doctor will prescribe some alternate medicine to avoid sleep problems.

7. Stress

Stress
If you’re a stressful person you are more likely to have sleep problems. Concern more work, school, family etc can keep your mind active all night and you will find it difficult to fall asleep. Unexpected events or trauma like dead in a family or illness of a loved ones can give you more stress, eventually, it leads to insomnia. Stress is a psychological cause that lead to change in person behavior.

8. Travel Or Work Schedule

Travel or work schedule
Our body has an internal clock know as circadian rhythms. It helps our sleep-wake cycle, metabolism and body temperature. Disrupting our internal clock can lead to insomnia. Causing jet lags from travelling to different time zone, working late night or early shift or frequently changing shift. Your body don’t need an alarm for wake up because circadian rhythms automatically wake you up.

9. Poor Sleep Habits

Poor sleep habits
Poor sleep habit includes irregular sleep time, watching TV late night, using the bed for work, having too much meals before hit the pillow, drinking too much water before bedtime, using mobile or tablet on the bed, video games, take a long nap during the day time, drink too much alcohol etc. All these things can interfere with your sleep cycle.

10. Allergies

Allergies
Allergies can also cause insomnia. It is found that 59 percent of people with nasal allergies reported trouble sleeping due to their symptoms in a 2013 Asthma and Allergy Foundation of America survey. One study shows that sleep disorder and allergies is related. A 2006 study suggested that people with allergies were found to have more than twice as likely to suffer from the sleep disorder like insomnia.

Sleep specialist suggest that strict adherence to both rules the good sleep hygiene rule (cool, dark room, turn off TV etc.) and allergey symtoms alleviation like (showering bed, change bed sheet and pillow case, remove pets from beds) is key.

Solution For Sleeplessness

Now it’s to find for some solution in order to get a nice sleep. Here is the list of tips for better sleep.

1. Stick to a sleep schedule of the same bedtime and wake up time, even on
the weekends

sleep schedule
Try to sleep and wake up at the same time even on the weekends. Sleeping and waking up the same time every day adjust your internal clock Circadian rhythm of your body. Try to go to bed as early as possible and wake up in the morning so that you can do exercise it also helps you to reduce insomnia.

In weekends people normally go to bed late and wake at afternoon which will break your schedule. So, it is wise to stick to the sleep schedule. Sleeping schedule is more for health also.

2. If you have trouble sleeping, avoid naps, especially in the afternoon

avoid naps
It is found that people who follow the irregular sleep pattern they usually don’t get enough sleep. Maybe around 4 to 5 hours. To make up their lost sleep often they take a long nap in the afternoon. Taking the long nap in the afternoon is not good as it will keep you up late at night. To avoid that, you can take a nap for 20 minutes not more than that at afternoon. Nap refresh your mind and enhance its functionality.

3. Do some light physical activity after meals.

light physical activity
It is recommend to do a light physical activity after dinners. Don’t have too much meals in dinner as it may cause stomach ache which will make it difficult for you to sleep. Try to have meals before 2 hours of bedtime and do some light physical activity like walking in the park, washing plates, take a dog for a walk etc. These activity helps to digest the meal.

4. Keep a sleep log

Keep a sleep log
It’s is good to have a sleep log. It helps the medical professional to diagnose the sleep’s disorder of some sort. To keep a sleep log, make a chart to record your bedtime, wake up time, duration of sleep, number of times you woke up at night and the quality of sleep. If you keep this record it really help you to follow some pattern that leads to get good quality of sleep at night. You can also check yourself that which affecting your quality of sleep. Keeping a sleep log is a wise course of action for those who are suffering with sleep problems for the longest time.
It’s is good to have a sleep log. It helps the medical professional to diagnose the sleep’s disorder of some sort. To keep a sleep log, make a chart to record your bedtime, wake up time, duration of sleep, number of times you woke up at night and the quality of sleep. If you keep this record it really help you to follow some pattern that leads to get good quality of sleep at night. You can also check yourself that which affecting your quality of sleep. Keeping a sleep log is a wise course of action for those who are suffering with sleep problems for the longest time.

5. Be mindful of your light exposure

light exposure
Melatonin is a hormone that helps to control your sleep/wake cycle. In dark your brain secret more of this hormone which make tired and feel sleepy. It is control by light. When you are in light your body is more alert that is day and your brain secret this hormone in less quantity. Be careful that your room should be completely dark so that brain it more. Using the mobile phone on the bed, watching TV right before bedtime emits blue lights which will affect the production of melatonin which will then shift the natural sleep/wake cycle.

6. Spend more time outside during the day

outside
Try to get as much exposure to natural light during the day as you can. Take a break at the afternoon and go for a walk, take a dog for a walk in the park or meet a friend outside for a snack. This also helps you to avoid nap during the day. It refresh your mind.

7. Expose yourself to bright sunlight in the morning

bright sunlight
Get up as early as possible in the morning, then expose yourself to bright sunlight. Eat your breakfast outside on the porch. Exposing to bright sunlight will help your body and mind wake up and be ready for the day. You can do aerobic exercise also as it will help your body as well as the mind. Make it your daily habit and you will see the change in your sleep quality.

Try to get as much exposure to natural light during the day as you can. Take a break at the afternoon and go for a walk, take a dog for a walk in the park or meet a friend outside for a snack. This also helps you to avoid nap during the day. It refresh your mind.

8. Avoid bright screens one to two hours before your bedtime

Avoid bright screens
In order to get good sleep at night you need to avoid light one hour or two hour before you hit the pillow by turn off the TV, put the phone away, make the whole dark etc. Television screen or mobile or Tablet screen emits blue light that disturb the production of melatonin and keep you up all night. Don’t use anything which emits blue light. Avoid bright screen prior to bedtime help you to fall asleep quickly and stay asleep.

9. Avoid Watching Late-Night Television

watching late-night television
Watching late night television keep you awake late at night and also change your internal body clock Circadian rhythm. Television screen emits blue light which disturb the production melatonin hormone at night. Turn off television before 2 hours of bedtime is recommended.

10. Make Sure The Room Is Dark When It’s Time To Sleep

Dark Room
In order to get good sleep, you need to make sure that you room is dark enough, so that It won’t interfere with your sleep in the middle of sleeping. Turn off all the lights which can interfere with your sleep, use a black curtain for windows so that no lights comes to your room from outside. Dark room help your brain to secret melatonin hormone in large. As more melatonin hormone secret the more you will feel tired. It helps to fall asleep quickly.Watching late night television keep you awake late at night and also change your internal body clock Circadian rhythm. Television screen emits blue light which disturb the production melatonin hormone at night. Turn off television before 2 hours of bedtime is recommended.

11. Avoid Exercising Too Close To Your Bedtime

excercising
Exercising prior to bedtime give too much stimulation and decrease the ability to calm down and fall asleep. Try to finish exercise at least 2 to 3 hours before bedtime. It will relax your body as well as the mind.

12. Limit Caffeine And Nicotine

Caffeine And Nicotine
If you drink coffee too much or smoke on a daily basis, then you need to stop your habit as coffee contain caffeine and ciggrate or other tobacco contain nicotine. Caffeine and Nicotine are the stimulant that leads to insomnia. Try to avoid these things so that it won’t interrupt while you sleeping. Try to switch to water or decaf coffee afterdinner as it won’t interfere with your sleep. Stop using tobacco as it is not good for health as well as sleep.

13. Avoid Big Meals Right Before Bedtime

Big Meals
To get good sleep you need to avoid big meals right before bedtime. Big meals before bedtime can cause stomach ache. Mostly people experience heartburn or acid reflux at night. Eat a light dinner before 2 hours of bedtime help you to give better sleep. If you drink coffee too much or smoke on a daily basis, then you need to stop your habit as coffee contain caffeine and ciggrate or other tobacco contain nicotine. Caffeine and Nicotine are the stimulant that leads to insomnia. Try to avoid these things so that it won’t interrupt while you sleeping. Try to switch to water or decaf coffee after dinner as it won’t interfere with your sleep. Stop using tobacco as it is not good for health as well as sleep.

14. Exercising For Even Just 10 Minutes A Day Helps

Excercising 2
If you want to fall asleep faster and wake up rested, get some exercise during the day. Exercise for 10 minutes help a lot. Walking or running in the park have a huge impact in your sleep quality. Try to manage your time to giveyourself some free time and do some exercise. Exercise helps to reduce the developing sleep disorder such as restless leg syndrome and sleep apnea. People who don’t exercise experience insomnia. Try to do exercise for 10 minutes.

15. Don’t Drink Alcohol Before Bedtime

alcohol
Most of the people think that alcohol help a person to fall asleep, but this is true to some extent. It fall you asleep faster, but it will keep you up in the middle of the sleep. You will find it difficult to fall asleep after that. Alcohol contain nicotine stimulant and this stimulant interfere with your sleep.

16. Avoid Drinking Too Many Liquids In The Evening

liquids
If you drink too much before bed, you will have to get up in the middle of the night to use the bathroom. Try to drink your last cup of liquid about two hours before you go to bed so you can empty your bladder and not have to get up Most of the people think that alcohol help a person to fall asleep, but this is true to some extent. It fall you asleep faster, but it will keep you up in the middle of the sleep. You will find it difficult to fall asleep after that. Alcohol contain nicotine stimulant and this stimulant interfere with your sleep.

17. Cut Back On Sugary Foods And Refined Carbs.

sugary foods
If you tend to eat a lot of sugar and refined carbs, such as candy and white bread, you may experience more sleep arousals. This is because these types of carbohydrates delay the release of melatonin in your body.

If you want to get a better quality of sleep, try cutting back your sugar intake. Skip the dessert after dinner and try to limit your simple carbs during the day.

18. Some Nighttime Snacks Help You Sleep

BERRIES
There are some great things you can eat at night to help induce sleep.

These include:

  • Half a turkey sandwich
  • A small bowl of cherries
  • Whole-grain,
  • Low-sugar cereal milk
  • Greek yogurt A banana

19. Do Some Deep Breathing.

DEEP BREATHING
Doing some deep breathing can help you relax and prepare your body for sleep. Try this breathing exercise before
going to bed:

  • Close your mouth and inhale through your nose for four seconds.
  • Hold your breath for seven seconds.
  • Exhale through your mouth for eight seconds.
  • Repeat this three times.

20. Take A Warm Bath Right Before Bedtime

BATH TUB
Taking a warm bath will help you relax your muscles and your mind. Add some essential oils into your baths, such as lavender or ylang-ylang, which will also help you relax.

21. Try Progressive Muscle Relaxation

MUSCLE RELAXATION
Progressive muscle relaxation is an effective technique to help you sleep. This type of relaxation therapy involves systematically tensing and then relaxing all of the muscles in your body. Often, people have trouble falling asleep because they are physically tense and restless. Doing this exercise will help relieve your body of that tension. Additionally, when you focus on this exercise, you will calm your mind and allow it to rest for the day. To do progressive muscle relaxation, lie down on your back. You will be focusing on each muscle group in your body by tensing the muscles for a few seconds and then relaxing them. This process should take about 30 seconds for each muscle group.

22. Listen To Soft Music

MUSIC
This is a great alternative to watching TV at night. Listen to some relaxing music to help you escape from the day and relieve your mind from stress.

23. Write Down Your Important Tasks For The Next Day

Notes
One reason you may not be able to fall asleep at night is that you have so much going on in your mind. If you are constantly trying to remember your to-do list, you will not be able to quiet your mind.

Take some time each night to write down everything you need to remember for the next day so you know you won’t forget anything. This will help empty your thoughts before you go to bed, and help you relax and focus on sleep instead of the following day’s work.

24. Keep The Noise Down Or Use Soothing Sounds

Keep your noise down
Close your windows and doors so you are not disturbed by outside noise. In addition to this, as previously mentioned, look into white noise machines. Not every sound may be relaxing for you, but you can get a noise machine that plays sounds from the beach or the jungle if you find those to be more relaxing than white noise.

25. Sleep On A Comfortable Mattress And Pillows

Mattress And Pillows
Your mattress and pillow may not actually be right for your body type. Go to a mattress store to get fitted for the correct type of mattress and pillow to optimize your sleep. This will help you sleep deeper and wake up feeling more refreshed. Additionally, it will cut back on any aches and pains that you tend to feel during the day.

26. Teach Pets To Sleep In Their Own Beds

PET IN BED
Back pain is a common problem for people, and can certainly keep you awake at night. If you are experiencing back pain, try putting a pillow between your legs if you sleep on your side. This will help align your spine and relieve pain. If you sleep on your back, put a pillow under your knees so your lower back sits closer to the bed.

27. Try A Leg Pillow To Relieve Back Pain

PILLOW FOR BACK PAIN
Back pain is a common problem for people, and can certainly keep you awake at night. If you are experiencing back pain, try putting a pillow between your legs if you sleep on your side. This will help align your spine and relieve pain. If you sleep on your back, put a pillow under your knees so your lower back sits closer to the bed. In conclusion, many people are sleep deprived and are looking for solutions to get a better night’s rest. Try out a few of these tricks to see what works best for you.

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