Are You Troubled With Sleeping At Night?

That’s perhaps one of the most common troubles being faced by many of us, irrespective of our age. In today’s modern lifestyle, sleep has become the least of our priorities. Everything is fast-paced, and to catch up with that pace, we tend to compromise on our sleep. Although we tend to accept it as a common phenomenon, we should realise that depriving ourselves of sleep adversely affects the health benefits that it offers.

While doctors suggest that an average adult needs 6 – 8 hours of sleep each night, it has become a dream for many. Sleep deficiency is becoming increasingly common among people all over the world. Isn’t it ironic that despite spending about one-third of our day trying to get some sleep, then there are others who complain of insomnia? And the figure is quite shocking with almost one-third of people in the world! It is a fact that most people face difficulty sleeping at some point in their lives. While the problem was being associated with aging for a long time, the scenario is no longer the same. More and more adolescents, youth, housewives and new mothers are experiencing the plight of insomnia.

Symptoms of Insomnia

Also known as sleeplessness, insomnia is a sleep disorder that keeps us from falling and staying asleep. The problem is naturally followed by daytime sleepiness, reduced energy levels, irritability, and a rather depressing mood. Other symptoms include

• Difficulty falling asleep despite being tired
• Light sleep and waking up several times throughout the night
• Difficulty going back to sleep
• Waking up too early in the morning
• Not feeling well-rested after getting up
• Daytime fatigue and frequent headaches
• Difficulty concentrating during the day

But the Question Remains, Why?

Various possible reasons could contribute to the symptoms of sleeplessness. Some of the most common ones include poor sleeping habits, dietary and lifestyle choices, medical conditions and family history, among others. While some of these demand simple yet conscious personal efforts in everyday life, others might require expert attention. But first, you need to figure out where the problem lies. Let us look at some possible causes of insomnia.

Possible Causes of Sleeplessness

• An inconsistent sleep schedule tends to disrupt our biological clock.
• Longer and frequent daytime naps naturally reduce our need to sleep at night
• Too much stimulation before bedtime is one of the most common factors that contribute to a delay in falling asleep.
• Indulging in unhealthy eating practices, especially during the latter part of the evening. Keep those hearty meal options for lunchtime.
• Consuming too much alcohol or caffeine. While caffeine works as a stimulant and keeps you up, alcohol and caffeine both lead to frequent urination during the night, which significantly affects your quality of sleep.
• Lack of physical activity all through the day. Think about it. If you have not tired your body or your brain during the course of the day, they would actually not look forward to relax and sleep when it’s night time.
• Lack of exposure to sunlight could affect the functioning of your biological clock
• Cold and uncomfortable sleep environment makes it difficult to fall and stay asleep.
• Stress, anxiety or depression, and chronic feelings of worry lead to over-thinking and, naturally, keep you from falling asleep in the first place.
• Certain medications for chronic health conditions could contribute towards sleep deficiency
• Chronic health conditions and even some common ailments can affect your sleep. Cold, cough, joint pains, toothache, etc. are some normal issues that make it difficult for us to sleep through the night.

Simple Solutions To Sleeping Well

Solution to most of these sleeping issues lies in doing just the opposite of those and doing it right.

• You need to sleep as well as wake up around the same time, every day. And you should make conscious efforts to develop it as a habit. Very soon your biological clock will accept it as a natural way of life.
• Keep your bedroom and surroundings sleep-friendly. Sleep in a dark and quiet space, and keep the temperature comfortable.
• Try listening to some soothing music, or read a comforting book right before sleep.
• Eat a light dinner, and have it a couple of hours before sleep. Avoid spicy or processed foods, and do not drink too much water.
• Also, do not go high on alcohol or caffeine a few hours before bedtime.
• Smoking near sleep time also tends to keep you from sleeping, as it makes you anxious. Avoid smoking, and better still quit it altogether.
• Indulge in sports, workouts or any physical activity during the day. Avoid these closer to bedtime though, or your body would be too worked up to relax and fall asleep.
• Avoid longer and frequent day time naps, as this could prevent you from getting a nice and long sleep during the night. Remember to tire yourself out, so that your body and mind look forward to sleep.
• Have a nice warm cup of milk or chamomile tea. While milk soothes our muscles and allows us to have a good night’s sleep, chamomile tea works as a natural sleep inducer.
• Disconnect from any electronic devices at least an hour before bedtime. These include television, mobile phone or laptop. Instead, spend some quiet time with your family or yourself. Introspect, think happy thoughts and maybe, plan your to-do list for the following day. This is an excellent routine, something that many successful people have confessed to be following.

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