Virily Editor
While sleeping might seem like a straightforward thing to some, it can be challenging for others. Tossing and turning all night long can be stressful, making it difficult to concentrate throughout the day and remain productive. But what is the cause of this? And what can you do to fix it?
Below, we are going to discuss some of the most common causes of insomnia and give some tips to help you out. Interested in learning more? Then keep on reading.
Bedding
If you find that you are waking up frequently and have back/neck pain, it may be time to get a new pillow and bed. Something too firm or too soft can cause joint and muscle pain that becomes quite serious over time. Check out foam vs spring mattress so you can weigh up the pros and cons and choose what’s right for you.
Alongside your mattress and pillow, don’t forget to take into consideration your other bedding as well. You might be getting cold or hot throughout the night. A set of cotton sheets for the summer and an electric blanket for the winter can be a lifesaver.
Underlying Conditions
Insomnia and poor sleep can also be caused by underlying conditions that you may not know about. Anxiety, depression, chronic pain, and sleep apnea all affect us in different ways. If you think you have a medical condition, it’s crucial to speak to your local GP for more advice. There are a few different treatments that may be of help, including:
- Sleep restriction therapy – Limiting sleep to around five to seven hours.
- Stimulus-control therapy – Associating your bed with sleep only.
- Sleep hygiene education – Stopping lifestyle choices from interfering with sleep (which we will discuss more of below).
- Cognitive/relaxation therapy – Reducing things like stress, anxiety, and chronic pain with relaxation techniques.
- Medication – Antidepressants, sedatives, antihistamines, sedative-hypnotic drugs that are prescribed for relief.
Nightmares and Sleepwalking
Nightmares can be frightening and understandably contribute to a loss of sleep. While they can be caused by stress, drugs, and anxiety, sometimes there is no reason for them.
Sleepwalking is the act of walking, talking, and interacting during your sleep. It may seem funny at first but can be very dangerous, especially since you are unaware of where you are and what you are doing.
Lifestyle Choices
One of the most common causes of having a bad night’s sleep is the lifestyle choices that you are making. For example, eating and drinking too close to bedtime can make it harder to fall asleep, and using electronic devices may cause you to become disrupted during the night. Changing these behaviors can make a big difference.
In some cases, medication may also be the cause of your restlessness. Speak to your doctor about any possible side effects to see if it is the culprit. You may be able to change to another drug or take it at a different time of day.
Sleeping with Others
While sharing a bed with a loved one or pet can be great, it can also be a reason for your lack of sleep. Alongside feeling hot and crowded, they may snore and hog the covers. Luckily, there are a few things you can try before you might start sleeping in separate rooms. Earplug or white noise machines can block out disturbing sounds, and a set of cover clamps will stop you from freezing in the night. If you have a furry friend, consider getting them a bed of their own.
Aging
As we get older, our sleep patterns can experience changes. You may find that you are falling asleep and waking up earlier than you usually would. While there is nothing wrong with this (as long as you are getting enough sleep), it can be challenging, especially with your career and lifestyle. Luckily, it is possible to get back into your regular routine. Check out these tips to shift your sleep schedule for more information.
Day Sleeping
Having a nap throughout the day may seem harmless enough, but it can impact you at night. Your body won’t feel like it needs to recover if it has rested during the day! Limit naps to around 30 minutes to avoid waking up groggy. It’s also a good idea to stay active and exercise so you’ll remain asleep for longer.
And that’s it! These were just some of the reasons why you might be struggling to sleep. What do you think? Are there any other causes that you would mention?
