A proper good night’s sleep is one of the essential things in our lives. It allows us to rest and refill our energy. However, there are times when you just can’t do it. You can lay in bed with your eyes closed for hours, but your body won’t go to sleep. Then, you wake up irritated and tired, and your whole day is awful.
Most commonly, insomnia is the main reason, but some other things can also impact your ability to sleep. Here, you will find eight reasons why you can’t sleep at night, including hormonal problems, poor sleep hygiene, restless leg syndrome, and many more. Keep reading and have a good night’s sleep!
Sleep hygiene is the foundation of how you prepare for bedtime. It includes your sleep schedule, your room temperature, and your mattress. If you don’t pay attention to any of these things, you are likely to have problems falling asleep.
For example, if you go to bed late every day, your body will get used to it. Therefore, if you want to sleep early on a certain day, it will be difficult, as your body expects it to be late. It’s best to fall asleep at the same time every day, but not too early or too late.
Your room temperature also plays a significant role in how quickly you fall asleep and how long you stay asleep. The ideal room temperature for sleep is around 65°F (18°C). If it is too cold or too hot, then it’s very difficult to fall asleep. It should be comfortable. Also, it is recommended to ventilate your bedroom or leave the window open during the night to decrease carbon dioxide levels and improve the quality of your sleep.
Finally, your mattress can also have an impact on how well you sleep at night. Make sure that it is not uncomfortable and does not keep you awake. Ideally, a mattress should be good for both spine support and pressure relief. Medium firmness is usually the best choice for most people.
The hormones in your body are responsible for regulating many different processes, including your sleeping patterns. Therefore, sometimes when you can’t sleep at night, it may be caused by a hormonal imbalance in your body.
For example, if you are menopausal, it’s very common to have trouble falling asleep at night due to hot flashes or mood swings. If you are pregnant, then hormonal fluctuations can also make it hard to fall asleep at night. Low testosterone can also cause lower energy levels, insomnia and affect the overall quality of your sleep. If you want to find out how to cure low testosterone – click here.
Restless Leg Syndrome (RLS)
Restless leg syndrome (RLS) is a medical condition that causes unpleasant sensations in your legs – an urge to move them constantly. They are usually described as tingling or crawling and generally occur when at rest, making it difficult to sleep at night. If you suffer from RLS, you might have difficulty falling asleep because of the constant discomfort in your legs. You may also wake up during the night and need to move around just so that your legs stop aching so much.
Some studies suggest that iron deficiency may be one of the leading causes behind RLS and that taking iron supplements can help relieve its symptoms. Also, it may help to take vitamin B6 or magnesium supplements instead of painkillers like ibuprofen or acetaminophen since they can worsen RLS symptoms. However, you should consult with your doctor about this issue before making any dietary changes or taking any supplements.
If you have a stressful job and you can’t sleep at night because of work-related stress, then you may want to consider finding a new job. However, this is usually not the easiest thing to do, so here are some things that you can try if you wake up every night feeling anxious about work:
- Make sure that you have enough time to relax before going to bed. This means avoiding doing anything stressful right before bedtime. Don’t do any work or chores; go for a walk, read, and minimize the screen time instead.
- Try to get to bed around the same time every evening to make sure that your body gets used to it.
- Make sure that your bedroom is dark and quiet. You should use earplugs or an eye mask if necessary. Use blackout curtains if possible.
- Keep your room cool and comfortable. You will feel more relaxed in such conditions.
- Practice relaxation techniques every day. For example, you can practice progressive muscle relaxation or deep breathing exercises. Also, you can look for guided imagery exercises on YouTube.
Stressful Life Events
One of the most common reasons people can’t sleep at night is stressful life events, such as the death of a loved one, marital problems, financial difficulties, and many more. All of these things can be overwhelming, and they may restrain you from sleeping well at night.
Therefore, it’s best to talk to someone about your problems or try to solve them as soon as possible so that they won’t keep bothering you when trying to fall asleep at night.
Medication Side Effects
Medication is usually prescribed to treat various health conditions. However, some medicines can also cause insomnia or prevent you from having a good night’s sleep. Therefore, always consult with your doctor before taking any medication since it can impact your sleeping habits and even cause insomnia. Some of the most common medications that can disrupt your sleeping patterns are antidepressants, antipsychotics, antihistamines, and more.
Shift Work Sleep Disorder (SWSD)
Shift work sleep disorder (SWSD) is a medical condition that usually affects people who work the night shift at their jobs continuously for several days in a row. It is related to circadian rhythm disorders and usually causes a lack of sleep during the night. If you have SWSD, you will feel tired during the day and won’t fall asleep at night. You should consult with your doctor about this issue before making any changes to your diet or lifestyle.
Depression and Anxiety Disorders
Many people who have depression or anxiety disorders have trouble sleeping at night. Depression and anxiety are two of the most common mental health issues in the world, and they can cause insomnia. Sometimes, people with depression or anxiety might wake up during the night because of nightmares or other bad dreams. However, they also wake up during the night because of physical discomfort like stomach problems, pain in their muscles, etc.
In any case, it’s essential to consult with your doctor to find out what the valid reason for your lack of sleep is and determine an effective treatment.
Many factors may affect your sleep patterns. However, it’s important to remember that improving your sleep hygiene and making sure that your room is the right temperature and comfortable are usually the best ways to start fixing these problems.
Also, stick to going to bed at the same time every day. Finally, you should have a relaxing routine that will help you prepare yourself for sleeping. This can include some relaxation exercises, airing out the room, and decreasing your screen time.
However, if you feel that your sleeping problems significantly interfere with your everyday life, do not postpone scheduling a doctor’s appointment. Good luck!