You ruminate about the job or an urgent desire pulls you again from the bed. There are many reasons for our insomnia. Factors that prevent you from joining the arms of Morpheus and staying there. Lack of sleep can have a huge impact on your life. You are more easily irritated, you feel exhausted and have trouble concentrating well. Understanding the causes of your nighttime problems can help you improve the quality of your sleep. Here are 10 reasons that prevent you from sleeping!
1. Body temperature
Is the radiator still heating up? The probability is low, but check anyway. Make sure it is not more than 18 ° C in the bedroom. Indeed, it is important to let the body regulate its natural temperature. At night, the body lowers its temperature so that you can fall asleep faster and longer. Important: never mount the thermostat!
2. Daily worries
Are you in a fight with a colleague? Do you have an important presentation the next day? Or do you have to pay a huge bill? Don’t bring your worries back to bed! They will prevent you from enjoying a restful sleep and you will be exhausted as soon as you wake up. Better to get rid of your worries before bed.
3. Last drink
A last drink ? Better to abstain. People say they need a glass or two to lure the sandman. However, research has shown that alcohol has more of a negative than positive effect on sleep. You may sink your head faster into the pillow, but the sleep phase that follows may be particularly disrupted. Say no to the midnight grog so you don’t wake up grumpy. Taking a ‘quiet night’ tea is a much better idea!
If a cup of tea is part of your evening routine, opt for a herbal tea or a version without theine. This may seem like common sense, but be very careful with caffeine. Coffee and black tea have more effect on your condition than you could imagine. Caffeine can cause nervousness, rapid heartbeat, stomach pain, and frequent visits to the toilet. Better to enjoy a calm and uninterrupted night that will completely rest you. On this subject… have you ever tasted our Aloe Blossom Herbal Tea? This herbal tea has a relaxing effect and in addition, it is caffeine-free!
5. Do you suffer from sleep apnea?
Sleep apnea means that you stop breathing for a few seconds in your sleep. People who snore a lot or drink alcohol regularly are often affected by the phenomenon. Do you snore, drink frequently and feel tired already emerging from under the duvet? This may well be the reason. And many people are not aware of it. Sleep apnea is responsible for fatigue, mood swings, memory lapses and headaches. It may be worth taking the test to see if you are prone to sleep apnea.
6. Snack before sleep
A small evening snack before bedtime! A little hidden pleasure but don’t eat too heavy or too fatty. Difficult to fall asleep on a full stomach. Too many calories and a late dinner will disrupt REM sleep.
Sleep is linked to your mental health. More things come into play in your life than daily hassles. Talk to your doctor or psychologist. If you are experiencing signs of depression or continued nervousness, this can affect your circadian rhythm. Sleep disturbances can lead to an advanced state of fatigue which will encourage negative thoughts. A vicious circle that is better to break.
8. Sport and sleep
Sport is good for health! Good training doesn’t hurt. But listen to your body carefully if you have planned a little jogging before sleeping. Your energy peak may be good after sport. Everyone has their own internal biological clock that determines when we are on and off. Listen to your body! Otherwise, it will be difficult for some to return to calm after exercise.
9. The telephone
Easy to understand but remember: prolonged exposure to screens before bedtime is a very bad idea. Blue light from TV or the phone has the same effect as natural blue light from the sun. Our body reacts accordingly, no longer produces melatonin and therefore remains awake. You can read here more about the harmful effect of the screens.
10. A daytime nap
A quick nap to overcome the ‘afternoon dip’ can be effective. And again: there is nothing wrong with that! But don’t sleep too long if you don’t want to end up with your eyes wide open in the evening. Distribute your energy well, it is the best remedy against fatigue. A short nap of twenty minutes is enough.
You may have already tried to work on the above factors, not to drink alcohol and to stimulate a calm and balanced environment. But don’t all your efforts seem to be paying off? Has it been a long time since you can close an eye at night and feel exhausted? Find out if you have chronic insomnia and see if a sleep specialist could help you.
A Good restful night and structured sleep cycles bring a feeling of vitality and balance throughout the day. So good night!