We’ve all struggled with insomnia at some point in our lives, and it’s perfectly natural. However, if you find yourself waking up in the middle of the night on a regular basis, or unable to fall asleep in the first place, this could be a sign of a greater problem. A variety of things might hinder you from obtaining a good night’s sleep, from sleep apnea to anxiety, and many of them—though not all—may require medical care. The good news is that you can bring these illnesses under control—and your sleep schedule back on track—by adopting healthy behaviors and getting correct therapy.
Sometimes it’s not how much you drink, but what you drink that keeps you awake. If you drink a strong cup of caffeinated coffee before bedtime, then you may not be able to fall asleep—and if you do, you may not stay asleep for very long. Caffeine contains chemicals that tend to block sleep and stimulate your brain instead.
2. Room temperature
When your body is cool and your bedroom is cool, you’ll enjoy a ‘better night’s sleep,’ according to Rory of Bed Threads.
Because your body heat peaks in the evening and then decreases to its lowest levels while you sleep, a chilly 16-18 degrees Celsius is considered an optimal bedroom temperature.
Anything above 24 degrees Celsius is likely to be too hot and cause restlessness, while anything below 12 degrees is likely to keep you awake.
“Links between sleep and depression are significant,” according to University of Bristol experts. According to a 2008 study published in Dialogues in Clinical Neuroscience, over 75% of all sad people experience insomnia symptoms, and 40% of adolescent patients with depression experience excessive daytime sleepiness, or hypersomnia. Consider talking to someone—a friend, family member, or therapist—about how you’re feeling if you’re experiencing any symptoms of depression or have reason to believe it’s driving your sleeping troubles.
You may wake up in the middle of the night owing to a shortage of oxygen if you have asthma or another form of respiratory trouble. You may need to speak with your doctor about how to deal with this problem.
Hot flashes are common among women going through menopause, and they can keep you awake at night. “During menopause, I see a lot of people who wake up sweaty from sleep and have problems falling back asleep. Or [those] who wake up fatigued and unrested as a result of restless[ness] brought on by night sweats, “According to Michael Breus, PhD, a fellow of the American Academy of Sleep Medicine,
6. Sleep apnea
Sleep apnea is a condition in which your breathing slows or stops while you’re sleeping, causing your blood oxygen levels to plummet.
‘You’re then jerked awake to catch your breath, which is a bit of a shock to the system after a lovely rest,’ Rory explained.
If you think you’re having trouble with this, see your doctor, who may be able to help, and then begin treatment.
7. Too much light
It’s possible that you’re eating and drinking the right stuff and exercising properly.
However, if your bedroom is too light and dazzling, you won’t be able to sleep for eight hours.
‘Keeping your bedroom as dark as possible is the best way to guarantee you send a signal to your body that it’s time to sleep,’ Rory advised.
If there are any gaps or chinks of light coming in through the windows or underneath the door, use a sleep mask or block them out.
This ensures that you do not awaken before your body is ready.