Do you suffer from insomnia and lack of sleep and simply can’t get to the bottom of why the condition persists? Do you think you are doing everything right and still can’t fall asleep at night? Here is a list of 12 things you may be doing that are preventing you from sleeping:
Eating Too Much
Eating a lot in the evenings may end up costing you sleep. Especially if you decide to stuff yourself with heavy foods like fats and meats, the chances are your body won’t be able to relax enough as it will be busy digesting that evening’s dinner to sleep. Spicy food should be avoided as well as it may cause heartburn that also may prevent sleep, so your best bet is to have a light dinner and keep your more caloric and spicy foods for lunch.
Caffeine – The Enemy Of Sleep
Some people simply enjoy the taste of coffee and tea and tend to drink it at all times of day but the reality is that caffeine found inside tea and coffee is a very powerful stimulant that WILL keep you awake for hours if you drink it late in the evening. Coffee is a great thing to have in the morning to start your day, but drinking coffee late will simply leave you rolling around your bed as caffeine stays in your organism for up to 8 hours and will keep you too stimulated to sleep.
Insomnia is a very common side effect of many common medications that you may be prescribed for all sorts of conditions. While your pills may help alleviate pain or whatever effects your illness is causing, they will occasionally cause you to be unable to sleep, so simply cutting the pills will often help. If you need to be taking the drug for an extended period, keep it up and consult your doctor about things you could do to alleviate the insomnia issue.
Being too tired can be just as bad as being too rested when it comes to going to sleep. Intense exercising or forcing your body to stay awake for a long time, especially using caffeine and other stimulants may cause your body to stay up not just that night but the nights to come as your organism will start getting used to getting no sleep. While this may seem beneficial to people who study or need to stay up a lot, insomnia is simply not a good thing and you need to maintain a healthy sleep cycle to keep healthy overall.
Depression is often caused by being overworked and exhausted so one would expect depressed people to sleep well, but the disorder simply keeps the mind in such a state that sleep often eludes them. Depression and other types of mood issues are very common and if you have serious problems sleeping you may want to see a mental health expert to see if you suffer from depression or bipolar disorder, which may be causing your insomnia.
Taking naps during the day will make it hard to sleep during the night. If you don’t get enough sleep at night, don’t give in to the temptation of taking a nap earlier in the day as it will cause you to suffer from insomnia at night and may ruin your sleeping cycle altogether. Children may need their daily naps, but as an adult you should absolutely avoid taking naps at all cost and simply sleep at night. If you do take a nap, limit it to 30 minutes maximum, as such short power naps will help you get along with your daily activities and still not cause too much sleeplessness at night.
Taking a sleeping pill will surely help you sleep that night, but over extended periods you may easily become addicted to them and completely unable to sleep without them. Sleeping pills are not the answer to insomnia and in almost all cases in the long term they will cause more harm than good. Do not take sleeping pills unless it is absolutely necessary, even if your doctors suggest “it’s fine”. Sleeping medications are hard to control and will ruin your sleep cycle.
There is a whole host of factors in your environment that may be causing you to suffer from temporary insomnia. Some of the obvious ones would be loud noises in the background, your flat mates being too loud or too many lights being on. Some of the more subtle ones include the chemicals that the air surrounding you may be containing. Such things are harder to detect but are actually common. Their factors like uncomfortable bed, poor bedding or high temperature may all also influence your sleep.
Going to sleep and waking up at completely random times and sleeping different amounts every day will absolutely ruin your sleep cycle. Lack of a good living routine and sleeping cycle will cause you to find it hard to fall asleep in time, hard to wake up in the morning and hard to live in general. Taking too many naps is one of those things that will ruin your cycle, so try to avoid this and simply sleep a healthy 8 hours per night at the same time every night and you should be fine.
Even minor medical conditions can cause lack of sleep and insomnia as even lesser pains will cause your body to keep tense and unable to relax. If you are experiencing medical issues and finding it hard to sleep, you should understand that it is likely due to your body being too tense and focused on the pain, so try to purposely keep your thoughts off the pain and think positive thoughts while breathing deeply and relaxing as much as you can.
One thing that will ruin your routine is getting switched to night shift, but unfortunately some jobs to require night shifts. For those who shift between day and night shifts, insomnia will be a regular part of their lives and to be honest, bosses should never do this as the employee happiness and productivity will drastically drop. If you are able to work only the night shift, you should simply try to sleep during the days, in a completely dark room and with as little noise as possible. This can of course be hard in industrial areas and cities, but do your best to simulate night during the day and day during the night.
Most people don’t know that nicotine falls into the same category as caffeine, stimulants. If you sleep before going to bed, thinking since you didn’t have any coffee and you will be fine, you may have another thing coming. Don’t smoke in the evening before going to sleep. Naturally, if you can, just stop smoking altogether as it is bad for your health and for your sleep cycle and not smoking will let you generally sleep better.