Six Reasons Why You Can’t Sleep At Night

Posted by Bijal Panchal on July 31st, 2019

Not getting a proper sleep at night could be due to number of reasons starting from lifestyle changes, work schedule, caffeine consumption or stressful situations. Here’s a list of the 6 main causes behind your inability to sleep at night, and how you can solve it:

Stressful Situations at Work or Life

If you have a lot of things on your mind before going to bed, you are unlikely to get a relaxing sleep. Severe stress, anxiety, worries over work, finances, health or family could also be the cause of your sleep problems. But following some of the following practices can help you fall asleep fast and better.

Write down any worries, even your to-do list, before you go to bed. This helps clear the mind

Start a relaxing pre-bed ritual: taking a shower, stretching or reading a physical book. It helps your brain wind down

Avoid checking messages on social media while you are going to sleep

Avoid any big discussions, or arguments in the family or with your spouse at night. Postpone any catching up on work until the morning

Make a list of things you are grateful for. It will not only keep your worries at bay, and researches also indicate that grateful people often sleep better and easier

Practice some deep breathing exercises, meditation or some gentle yoga to relax your body before going to bed

Lastly, if you are in bed and can’t sleep, don’t just lie there worrying. Get up and do something relaxing, like any of the exercises mentioned above. Or listen to some soothing music to fall asleep

Usage of Electronic Devices

Another reason for your can’t sleep anxiety is probably because you use your mobile phone, computer, tablet or TV during bedtime.

Electronic screens are said to emit a blue light, which our brain identifies as daylight. As a result, it disrupts your body’s production of melatonin, a chemical that helps you sleep. It also disrupts our circadian rhythms.

The result? You are unable to sleep. Also, not having enough of melatonin can be the reason behind developing insomnia.

Thus it is advisable to shut off all your digital devices at least an hour before you go to bed. Instead, indulge in some relaxing activities like reading a book or listening to music. Also for the same reason, it is advisable not to keep your phone near your bed while you sleep.

Irregular Sleep Routine

Sleeping by 10 pm on Tuesday and at midnight on a Saturday can throw off your biological clock. And make it harder for you to fall and stay asleep at night, or wake up in the mornings.

Experts say that going to bed and getting up at the same time every day can help you maintain a regular sleep rhythm, and ensure that you get the much needed sleep for your body. It may not be possible to go to bed at the same time everyday, but try that you do not vary the time by more than 30-45 minutes, even on the weekend.

Scrimping on sleep because there is not enough time to complete your work during the day, is a big mistake. An on-going battle like this with your systemic body clock can lead to long term sleep problems.

Before sacrificing your sleep for a task that needs completion, remember that resting properly is as important as the task itself. A proper rest guarantees a clear mind, better focus and increases your productivity for the task in the morning.

Intake of Drinks Late Afternoon

Caffeine has many health perks, but it can disrupt your brain’s ability to track how long you have been awake, and keeps you more alert than you should be.

Stop the intake of coffee at least 5 hours before you go to bed - sooner if you are particularly sensitive. It is said to have a bad effect on the sleep of even the most experienced caffeine addict.

Secondly, taking more than 1-2 drinks in the evening can prevent you from getting the deep, relaxing sleep that you are in need of. Additionally, alcohol is a diuretic that leads to middle-of-the-night trips to the bathroom.

The solution? Stick to one drink everyday if you are a woman, can do two for men, and you are sure to get a sound sleep. Make sure that your last sip of alcohol happens at least 2 hours before your bedtime.

Uncomfortable Sleep Conditions

Where, and how you sleep plays an important role in the quality of your sleep. A cluttered bedroom, or one full of noise and brightlight, an uncomfortable mattress or a snoring partner could be the reason behind not getting a proper sleep.

Keep your bedroom neat and tidy. Avoid clutter, or pieces of laundry scattered around. Choose a position of sleep that makes you sleep comfortably. And a mattress, and pillow that help you rest well.

Use a sound machine or earplugs to mask any outside noise in your bedroom. Use eye masks or blackout curtains to keep the room dark and block out any light.

Avoid letting your pet sleep with you on the bed. Or a partner that takes a lot of space. Use a bigger mattress to ensure that you have room to move. It will make you sleep better.

Snoring

Lastly, if your partner snores, they can be a major reason behind you not sleeping at night. Use earplugs or sound machine to block the grunts and snores, and try getting your partner to change sleeping position or elevating their pillow.

If it still doesn’t help, encourage them to consult a doctor. You could learn how to stop snoring via natural or therapeutic ways.

However, if loud snoring is a constant problem, for you, or your partner, consider taking the sleep assessment test. Snoring is often related to sleep apnea, a major sleeping disorder. It is therefore advisable to get out of this “not-so-seemingly-harmful-habit” as early as possible.

So if you, or a loved one, are often complaining about not sleeping well at night, ensure that you bring the above changes in your lifestyle. Additionally, you can undertake a sleep apnea diagnosis to know if you have a sleep disorder.