Lack of sleep can negatively impact your entire day’s activities. In most cases, your slumber is affected because of erratic sleeping patterns, i.e., sleeping late or during the day. This can be easily fixed once you follow a disciplined bedtime routine. However, at times you can have a hard time falling asleep even after hitting the sack early. Read on to know more about the different causes of sleepless nights.
- Stress – Frequent stress can trigger signs of anxiety and depression and lead to insomnia. During the day you are occupied with various responsibilities, however, once you hit the bed, your mind gets solitude to go through the recent episodes of life. You might notice that you tend to concentrate on your worries, which leads to overthinking. However, this can be dealt by some simple solutions. For instance, scribble all your problems on a piece of paper right before you sleep to banish the negative thoughts out of the system. Likewise, you can try meditating for 10 to 15 minutes a day so that your body and mind could learn to be calm.
- Caffeine – Having too much caffeine throughout the day can disrupt your sleep cycle, especially when it is consumed later in the day, i.e., in the evening or right before bedtime. You should limit your intake to three cups and strictly avoid it post lunch.
- Alcohol – You might quickly doze off after having a lot of alcohol, but it is bound to interfere with the sleep cycle, causing you to wake up in the middle of the night. This could be because you’re nauseous or want to use the bathroom. Therefore, it is better to stick to moderate amounts of alcohol rather than frequently indulging yourself.
- Midnight snacks – Foods like pizza, burger or potato chips as midnight snacks are a bad idea. This is because they have a high amount of protein and unhealthy fat, which can affect the digestive system causing problems like indigestion and heartburn. Rather than munching on these, pick snacks that have a perfect balance of good carbohydrates and protein. Banana with peanut butter, high-fiber cereal with milk, turkey slices on whole wheat bread or cheese with crackers are some healthier choices for late-night snacks.
- Light – Keeping the lights on for a long time or using electronic devices right before bedtime can affect the quality of sleep. The good part is that this problem can be easily addressed. Just make sure to switch off all the lights and devices at least an hour before you go to sleep. If there is any light coming from the window, put up blackout shades or curtains.
- Exercising in the night – Working out 2 to 3 hours before your bedtime activates your nervous system and makes it difficult for you to sleep. Therefore, it is better to workout during the day.
- Room temperature – Improper room temperatures during summers and winters can make it impossible for you to have a peaceful sleep. Hence, ensure that you adjust your thermostat or air conditioner accurately to enjoy uninterrupted sleep.
- Mattress – Using the wrong type of mattress can leave you uncomfortable for the rest of the night. Moreover, this can affect your body and cause pain in the neck, shoulders, and back. This problem can be only resolved by purchasing a new mattress that properly supports your body.