Do you toss and turn all night, only to wake up feeling exhausted? Do you rely on caffeine to get through your days? You're not alone. In fact, 1 in 3 adults reports struggling with some sleep issue.
It can be challenging to get enough sleep if you can't fall asleep or wake up frequently during the night. And when you're not rested, it can affect your mood, energy levels, and overall health.
Are You at Risk for Sleepless Disorder? What are the Potential Causes?
If you find yourself tossing and turning at night, if you wake up feeling exhausted instead of rested, you may be at risk for sleepless disorder. The sleepless disorder can have many causes:
1. Stress
Your cortisol levels are high in the morning and gradually decrease throughout the day. But if your cortisol levels stay high all day, you may have trouble sleeping at night. This is because cortisol can keep you awake and interfere with your sleep cycle. Too much cortisol can also lead to anxiety and stress.
2. Physical issues
Physical issues such as body pain can keep you awake by causing discomfort and disrupting your sleep patterns. Suffering from body pain can make it tough to get a good night's sleep. You toss and turn, trying to find a comfortable position, but nothing seems to help. You wake up feeling groggy and unrested, which can make it difficult to get through your day.
3. Medical problems
If you’re an asthma sufferer, you may be at risk for a sleepless disorder. That’s the finding of a study that suggests people with asthma are twice as likely to suffer from insomnia. The study didn’t determine why asthma is linked to sleeplessness, but the researchers speculate that airway inflammation caused by the condition may lead to difficulty sleeping. Other potential medical issues that cause sleeplessness disorder include sleep apnea and menopause.
4. Mental health disorders
It's not just the physical act of sleeping that's crucial to our health – our mental health is just as important. And when that's out of balance, it can have a significant impact on our daily lives. Unfortunately, mental health disorders like depression and anxiety are often accompanied by sleeplessness.
Another potential cause of the sleepless disorder is narcolepsy, a neurological disorder that causes people to fall asleep suddenly and without warning.
5. Night shift
If you work a rotating or night shift, you are at risk for a sleepless disorder. Working these shifts can disrupt your body's natural sleep-wake cycle. This can lead to problems sleeping at night and excessive sleepiness during the day.
6. On medication
Certain medications can disrupt the natural sleep-wake cycle, leading to difficulty falling asleep or staying asleep. Examples of medications that can cause sleeplessness to include certain antidepressants, blood pressure medications, and allergy medications.
7. Alcohol
Alcohol can disrupt sleep patterns and make it difficult to fall and stay asleep. It can also lead to morning drowsiness, a condition that makes it hard to function during the day. Because alcohol can disrupt sleep and reduce REM sleep.
There is no one-size-fits-all solution for sleep troubles. However, by understanding the causes of your sleep problems, you may be able to find a better way to address them.
Don't Let Sleeping Problems Keep You Up at Night: a Good Night's Sleep Solutions at Home
One of the best ways to improve your sleep is to create a bedtime routine.
Make sure to go to bed and wake up at the same time every day.
Avoid watching television or working on the computer in bed.
Winding down for 30 minutes before bed by reading or listening to calming music.
Get plenty of exercise during the day, but avoid strenuous activity within three hours of bedtime.
Avoid caffeine and alcohol before bedtime, and don’t eat large meals within two hours of going to sleep.
Make sure your bedroom is dark, quiet, and cool.
End Your Battle With Sleeplessness/ Insomnia With These Treatment Options
The treatment for insomnia is determined by what is causing your sleep problems. Some people, for example, can help restore healthy sleep patterns by developing good sleep habits (also known as good sleep hygiene). People with medical conditions such as restless legs syndrome (RLS) or sleep apnea are likely to require medical assistance in addition to good sleep hygiene to better manage or resolve the medical condition.
Behavioural therapy
Behavioural therapy can an effective way for many people to resume getting a good night's sleep.
Behavioural therapy for sleeplessness includes:
Learning about good sleeping habits (sleep hygiene)
Cognitive behavioural therapy (CBT) can help you manage or eliminate worries.
Relaxation techniques
Managing the thoughts and activities (stimuli) that keep you awake
Reducing the amount of time you spend in bed when you are not sleeping
Light therapy, such as getting more sunlight or using a full-spectrum light box
Complementary approaches
While there are many prescription medications available to help, they can often come with unwanted side effects. There are also a number of complementary approaches that can be used to help overcome sleep problems. Example:
Certain plant remedies that help modulate the melatonin hormone for a better sleep routine.
Acupuncture is a form of traditional Chinese medicine that involves the use of needles to stimulate specific points on the body.
Aromatherapy is the use of essential oils to improve health and well-being. These oils can be used in a variety of ways, including inhalation, topical application, and ingestion. Some essential oils that are known to help with sleeplessness include lavender oil, chamomile oil, and neroli oil.
Yoga is a great way to relax and de-stress, and it can be helpful in getting a good night's sleep.
Medication
If needed, your doctor may prescribe medication for a limited time to help you sleep. Sleeping pills are meant to help people sleep, but like all medications, they should be taken as directed by a doctor. While they can be helpful for some people, they can also be dangerous, especially if taken in high doses or for long periods of time. Some of the dangers of sleeping pills include addiction, dependency, and overdose.
Conclusion- Worried About Your Sleepless Nights?
If you are experiencing difficulty sleeping, it is important to consult with your doctor to rule out any underlying health issues. There are many things you can do to improve your sleep hygiene and help you get the rest you need.
You may also want to consider seeking professional help if sleeplessness is severely impacting your daily life.
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