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What Causes Lack of #Sleep and Tips For Getting a Better Night's #Rest

Disclosure:  The solutions made in this post are suggestions.  I am not a medical professional and don't profess to be one.  Always speak to your doctor about any disorders or medical conditions you may have so that they can give you the best advice to fit your needs.




I admit that I do not sleep well.  As a matter of fact, I am lucky if I get 5-6 hours of steady sleep a night.  I am easily woken by noise and my family works odd hours, so I am usually being awoke by closing doors, stair squeaks and general home noises.  There are many reasons that people can suffer from lack of sleep.  .

I wanted to find out ways that I can get a better sleep, so I turned to Webmd.com for help.  This is what they advise.

Hormones - If you are pregnant, are going through menopause, or have thyroid disease, chances are you are not sleeping well.  The night sweats, over stimulated nervous system and side effects can easily keep you awake.

Solutions- Speak to your doctor about your symptoms. They may prescribe medications or tips to help you sleep better, or even adjust your medications.

Stress- Often when people are worrying about something, they tend to have a hard time sleeping because their mind is constantly thinking about whatever is causing their stress.  Other emotions such as anger, worrying, grief, depression and anxiety have similar effects on the brain.

Solutions-  Look for ways to de-stress before bed.  Turning off the tv can help.  Listen to soothing music, or a sound machine.  Read or do a crossword puzzle. Speak to your doctor about medications you may be taking or need.

Digestive system-  If you eat late, have heartburn or digestive problems, you may be losing sleep.

Solutions- Try not to eat or drink 3-4 hours before bedtime.  Speak to your doctor about any digestive discomforts or abnormalities you may be experiencing.  Cut back on sugar and caffeine.  Also, cut back on alcohol.  While alcohol can make you tired at first,  after it wears off it can actually stimulate your system.

Nature Calls- Waking up frequently to use the rest room can interfere with sleep.

Solutions-  Speak to your doctor to see if you may have a medical problem, such as a bladder infection or overactive bladder.  Have your medications checked to see if they can be causing your frequent trips.  Cut back on drinks before bedtime.


Aches and Pains- If you suffer from arthritis, back aches or any other pain disorder, you may be losing sleep.

Solutions- Speak to your doctor about medications or exercises that can help to ease your pain so you can get a better night's sleep.

Sleep Apnea or Restless Leg Disorders-  Constant tossing and turning at night or chronic leg discomfort or pain.

Solutions- These conditions can be tested for by a professional.  If you find yourself tossing and turning frequently, or have constant pain or discomfort in your legs, you should get tested. 

Light, Noise and Temperature -  These are common household things that can be keeping you awake,

Solutions- Try sleeping with the light off, or with a night light.  Turn off the radio or tv when you are ready to sleep.  Adjust your thermostat or layer blankets so that you can reach a comfortable temperature.  For best sleep, your room should be between 60 and 67 degrees.

Pets and Children- Many of our little furry friends or children love to sleep with us.

Solutions-  Get a pet bed or kennel to keep your pet in while you sleeping.  If your pet whimpers or gives you a hard time sleeping anywhere but with you, speak to a trainer about ways to help them adjust.  Cats tend to be nocturnal animals and often search for prey at night, which is why they are so active in the middle of the night.  Try playing with your cat before bed time so they tire.  If your child insists on sleeping with you, speak to their pediatrician about transitioning them into their own bed. You will sleep better, and so will they.

Naps- Are you a napping frequently, or daily?

Solutions- Skip the nap and you will sleep better at night. However, if you must nap, try to make it a short one of 20 minutes or less.

Mattresses and Pillows- Is your mattress old or uncomfortable?  Are your pillows too firm of soft?

Solutions- If your mattress is older than 10 years, it is probably time to consider getting a new one.  Also, if you constantly wake up with neck pain, your pillow may be the culprit.  Check your bedding, or visit a local mattress store to see if there is one that is more comfortable.

Allergies- Seasonal or household allergies can keep you awake sneezing and coughing.

Solutions- Be sure to keep your mattress and pillows covered in allergen cases. Also speak to your doctor about allergy medications and what time to take them.  You may also want to invest in an air purifier.  This can help to clean the air and help you breathe and sleep better.

Exercise- Do you work out at night?

Solutions- Try working out in the morning instead of at night.  This will help to energize you throughout the day and rest better.  If you can't work out during the day, try to keep your workouts 3-4 hours before bed time to avoid those energy bursts from a good work out, from keeping your awake.

Caffeine and Nicotine- These are two common triggers that keep people awake at night.

Solutions- Cut back on the caffeinated drinks and foods and avoid smoking right before bed time.  If you are trying to quit either or both, speak to a medical professional about medication or help.


If you follow some of these simple steps, hopefully you will soon begin to get a better night's sleep.


Sleep well.




Disclosure:  The solutions made in this post are suggestions.  I am not a medical professional and don't profess  to be one.  Always speak to your doctor about any disorders or medical conditions you may have so that they can give you the best advice to fit your needs.

Photo source: Pixabay.com




Comments

  1. I agree that reading before bed is a good way to unwind. I guess it could depend on what type of reading you do. I love to read but most nights it makes be sleepy.

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