So over the past several days or weeks, you have been having trouble getting shuteye. Even after a long day, you always find yourself tossing and turning. We’ll you are not alone. Almost everyone has had a few sleepless nights, usually after a stressful occurrence. More often than not, it is a brief issue that resolves itself.
However, some individuals suffer from chronic insomnia. They cannot fall asleep, wake up too early and have a less productive day. This kind of disrupted sleep can last a few nights, weeks or even months. Whether it is a brief issue or an ongoing concern, the lack of quality sleep can leave you feeling devastated the next day, cranky, tired and unable to focus.
Why Can I Not Sleep?
In addition to stress and anxiety, there are numerous other reasons behind insomnia. Some conditions like hyperthyroidism, chronic pain, sinus issues or allergies, asthma, gastrointestinal issues like reflux as well as neurological conditions like Parkinson’s disease can all make it hard to get quality sleep.
Some medications can also contribute to insomnia. Drugs for thyroid disease, cardiovascular disease, ADHD, asthma, depression and birth control can take a toll on your sleep. Over-the-counter allergy and cold medications can also cause insomnia.
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Usually, individuals fighting insomnia develop bad behaviors in an attempt to cope with it. These include activities like checking social media, watching TV, spending a lot of time in bed, playing video games and doing chores when they should be sleeping. Unfortunately, all this worsens the problem. The individual becomes anxious over not sleeping and this creates a vicious cycle. Instead, you should adopt habits like reading or listening to relaxing music which aid in sleeping.
Sleep aids may help you become drowsy, but you don’t want to depend on them as an easy remedy. Sleep habits and lifestyle changes are the only way to get back to quality sleep.
That being said, here are some tips to break that insomnia cycle:
Even after a rough night, avoid sleeping in or taking naps during the day. Go to bed at the same time and wake up at the same time every day. This will help your body adapt and develop a need for sleep. This plays a major role in getting back on a healthy sleep cycle.
Once you wake up, turn on the lights and open the curtains to let sunlight inside. This plays a major role in setting your circadian rhythm, which is the internal clock that tells the body when it is time to sleep and wake up.
Exercise. Studies show that as little as 15 minutes of physical activity, especially in the morning boosts alertness during the day as well as sleep quality at night. You can also exercise late afternoon or early evening, but avoid doing so before bedtime as it will only stimulate you and hamper the release of melatonin (sleep hormone).
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Switch off every electronic device when it is time to sleep. Smartphones, laptops, TVs and tablets are known to emit blue light which again hampers the release of melatonin.
