One in every three people are not able to sleep properly at night and chronic insomnia is one condition that affects almost one in every 10 people, today.
Though waking up every night or not being able to sleep early is not considered to be a great problem. But if you are waking up almost three times every week for over three months then chances are that you have sleep maintenance insomnia.
Insomnia can be the result of relationship stress, loss, high stress at work, pain or illness as well as the racing worries and thoughts.
Added to that, the over-exposure towards the technological advancements can also keep you awake. This is especially true for the lights of the computer screens, televisions and phones and when you use them before going to bed, these lights supress the production of the sleep hormone called melatonin and augments your alertness.
In case of women, the menstrual cycles as well as heightened emotions play a major factor in contributing towards insomnia. Here are some of the reasons that explain why you can’t sleep early or properly at night.
• Your Room Is Not Dark –
Your bedroom must not have any lights on and this means you should especially prohibit the light of any electronic device or your television from reaching you. When the eyes are exposed to light, your body can be tricked into thinking that it is already time to wake up and the body stops the production of melatonin, the sleep hormone that reduces the body temperature and induces sleep. These lights mimic the sunlight and hence are especially troubling.
• You Are Depressed –
Just like with appetite, the physical alterations that depression brings can swing to both extremes. You can all of a sudden find that you are sleeping all day and are very tired. Again, it can also happen that you are not able to get even a bit of sleep at all. A specific kind of sleep deprivation can also make you wake up in the wee hours of night, night after night.
• You Are Working Out Too Late –
If you work out within 3 hours of sleep, your metabolism can be overstimulated and raise the heart rate as a result of which you can end up awakening several times at night getting restless. You should try to exercise in the morning or in the late or mid afternoon that will result in a sounder sleep.
• You Are Drinking Too Much Caffeine –
Do you feel like that you cannot pass the day without four extra-large lattes? Your caffeine intake can be keeping you awake at night. It is a bad idea to drink tea or coffee several times through the day as it can interfere with the normal sleep and can make you feel exhausted. So you should stick to the decaf beverages and limit the consumption of coffee so that it does not make it hard for you to fall asleep.
• You Are on Medication –
There are some drugs like the decongestants that can keep your eyes wide open at night and naturally you will end up feeling sleepy during the day. When you are congested or when you have caught a cold, then it is quite common to go for the decongestants. But remember that these types of medications are actually stimulants.
• You Are Drinking Alcohol –
Alcohol can be taken as a sleep inducer but it can affect the REM sleep in a great way that can make you weary the next morning. Though you may feel sleepy once you drink it, but that happens to be a short-term effect. So you should not drunk alcohol within 2 hours before retiring to bed.
• Your Bedroom is Too Warm –
When you are hot, it is quite hard to sleep. When you retire to bed your body-temperature is quite high. Then through the night, the temperature will drop to what is known as the core temperature. About a couple of hours before your normal waking up time, your core temperature is the lowest. If the room is too warm reaching that level is not possible. Therefore, your circadian rhythm is interfered with and the body clock can cause to wake you up. Ensure your room temperature remains between 60-67 degrees Fahrenheit. Though it may sound chilly but it better to be cold and sleep than to be warm and wake up early. The cotton sheets breathe better and are light-weight and can help in keeping the body temperature reduced.
• You Have a Kind of Sleep Condition –
There are a number of types of sleep disorders that can cause the disrupted patterns of sleeping and these can include the snoring and the sleep apnea. These conditions are not only capable of keeping you awake night after night but is also capable of making you feel lethargic and tired and can even impact your partner’s sleep. Again, narcolepsy happens to be a condition that is unable to regulate the sleep patterns and you can keep waking up all through the night and you can fall asleep several times during the day.
The above are some of the major reasons why you are unable to sleep early at night. If you are not achieving a good night’s sleep, you should see a sleep doctor immediately so that she can suggest you the right treatment and snoring solutions so that you can wake up fresh every