A good night’s sleep has been proven by countless research studies to promote positive physical and mental health. Consistent poor-quality sleep exposes you to multiple risks of chronic conditions and other negative effects on your health. Multiple people struggle with this condition but often the causes of the sleep disorders remain largely undiagnosed.
If you can’t sleep or experience long stretches of nighttime trying to drift into slumberland, there are multiple environmental, lifestyle, or dietary culprits. This article will explore factors that are likely to cause insomnia and knowing them will allow you to identify potential issues that may disrupt your deserved good night’s sleep.
Environmental Factors
Your bedroom conditions might be a key reason you can’t fall asleep. Factors such as the room’s temperature will affect your sleeping patterns. Your brain and body desire a cool temperature when you sleep. Thus, if your bedroom is warm, a fan can solve your problem by ensuring a consistently cool temperature in addition to providing white noise that allows you to sleep.
Another key factor creating insomnia might be that your bedroom is too bright. A dark bedroom is crucial because it allows your brain to produce melatonin hormone which is responsible for lowering your body temperature and causing sleepiness. In a bright room, the production of this hormone is reduced.
Lifestyle Factors
We all have specific lifestyle habits that help us relax and do away with stress. However, these habits might be the culprits for your insomnia.
Late night alcohol
Far from the popular belief that alcohol is a sleep inducer, it does disrupt your sleep. This is because alcohol interrupts REM sleep. These effects are more evident when alcohol is taken within four hours of going to sleep. Reducing your alcohol intake before going to bed can reduce most of your insomnia-like symptoms.
Late night smoking
Nicotine is a stimulant that will reduce sleep duration. Smoking at night will lead to you waking up multiple times which can disrupt your healthy sleeping patterns.
Screen time
The light emitted by electronic devices such as TVs, tablets, laptops, or smartphones will trick your brain into staying up. The blue light from the screens will impact the quality of your sleep.
Dietary Factors
Your diet plays a key role in your sleep quality. What you drink or eat before going to bed may be contributing to your apparent sleeplessness.
Late-night snacking
Late-night snacking keeps your digestive system working as you try to sleep. This is especially marked when you consume foods containing high amounts of fat or protein which require a long time to break down. Other types of food such as cheese contain a substance that will act as a stimulant making it difficult to fall asleep.
Caffeine
Caffeine is a stimulant that can help you be more productive during the day. However, when you ingest caffeine too close to bedtime, you will have problems sleeping. Caffeine can stay in your system for at least 10 hours making it necessary to watch your intake if you are encountering any sleep issues.
Mental health conditions
Problem-solving during the night or anxiety issues are some of the key problems that may contribute to sleeplessness. If you are struggling with personal issues or other mental conditions, there are plenty of available treatments that will help you sleep. Seeking a therapist’s help is one way that will allow you to improve your mental condition leading to better sleep.
The Bottom Line
Sleep is such an important aspect of a healthy lifestyle. This article has identified the most common factors that may affect your sleep quality. It is crucial to note that many existing sleeping disorders exist so if you are still facing sleeping issues after implementing our suggestions, it is advisable to consult a doctor.
