Many individuals do not get enough quality sleep daily which in the long run can have an impact on their health, well-being, and capacity to do daily tasks. The ideal amount of sleep varies depending on the individual, but the Centers for Disease Control and Prevention (CDC) recommends that people get atleast 7 hours of sleep every night.
They also estimate that one in every three persons does not get enough sleep. Interruptions to sleep might be inconvenient on occasion, but a consistent loss of quality sleep can have an impact on a person’s effectiveness at work or school, capacity to operate day to day, quality of life, and health.
By now, you must be wondering what are the causes of sleep deprivation and maybe if you know the causes, chances are that you’ll be able to avoid them to get a goodnight’s sleep.
List of five reasons why you can’t sleep properly.
1: Consumption of Alchohol
A single glass of alcohol before night may not impact your capacity to sleep, but consume any more and your sleep may suffer. This is because alcohol disrupts your sleep cycle, particularly REM sleep, which involves dreaming. You may be unaware of this since the immediate impact of alcohol is relaxation.
This can help you fall asleep fast after drinking, but it results in fragmented, unrefreshing sleep. This impact is considerably more common in persons who consume a lot of alcohol, which commonly goes hand in hand with sleeplessness.
If you drink a lot of alcohol at night, you’re more likely to wake up in the middle of the night to use the restroom, which might impair your sleep quality.
2: Being Anxious and Having a Poor Sleep Pattern
Anxiety and sleep are incompatible. It’s a two-way street. If you have difficulty sleeping, your anxiety may worsen, and if you have high anxiety, you may have difficulty sleeping. In fact, sleep disturbance has been linked to practically every mental health disorder.
According to one research, the sort of sleep disturbance differs depending on the type of anxiety. Individuals with condition anxiety (anxiety caused by a present event) often have greater difficulty falling asleep, but people with trait anxiety (a more worried nature) sometimes have more difficulty remaining asleep.
Poor sleep might be influenced by your sleeping patterns. If you are someone who stays up too long and has an erratic sleep pattern, chances are that these are two habits that are leading to your poor sleep quality. Napping later in the day may result in having difficulties sleeping at night as well.
If you are somebody who is unable to get any sleep during the night, you can try taking short naps throughout the day. This technique is commonly referred to as power-napping and will work wonders when it comes to eradicating tiredness from your body if you suffer from insomnia or you have to invest a lot of physical labor throughout the day.
If you are someone whose “I can’t sleep” is always followed by addressing the fact that you are stressed, chances are that the problem you suffer from is suffered by 43% of American adults who have been unable to sleep for the same reason.
Approximately 43% of American adults report that stress has kept them awake at least once in the recent month. The events of life tend to occupy you throughout the day, but once you’ve settled into bed, your mind is free to wander. Most people’s minds choose to focus on the unpleasant parts of their life rather than the positives. This might make it difficult for them to obtain a decent night’s sleep.
3: Sharing Your Sleeping Space with Someone
Sharing your bed, whether with a human or a four-legged companion, affects sleep quality significantly especially if your partner snores, snuggles you until you are unable to breathe, hogs the blankets, or otherwise makes you uncomfortable.
You and your human spouse may have distinct sleeping preferences (such as temperature, light, and noise level) and chances are that both of you will be unable to appear at a favorable sleeping condition.
Sharing a bed with an infant can also result in more interrupted sleep for the parent and more night wakings for the kid as sleeping with an infant means that you live in the constant fear of suffocating them or rolling over on the newborn which will be deadly for the infant. During the night, this might result in asphyxia or suffocating.
4: Maintaining Bed Temperature
Many sleep specialists will advise you to maintain your bedroom temperature between 60 and 67 degrees (Fahrenheit) at night. However, many individuals choose to save money by lowering the thermostat down to the freezing zone in the winter and shutting off the air conditioning in the summer.
However, both of these extremes will derail your journey to a peaceful sleep and you’ll be advised against this by your doctor or sleep specialist. For the most rejuvenating sleep, your body needs to be somewhat cool at night, which is difficult in an extremely hot bedroom. A room that is excessively chilly, on the other hand, will wake you awake.
5: Having Caffenited products
A cup of coffee before bad is always a bad idea and while consuming caffeine before bed always keep in mind that caffeine has a half-life of three to four hours and it might be in your system for five to nine hours. That implies only half of the caffeine is removed during the half-life period, with the other half staying in your body.
That is why a late-afternoon cup of coffee might interfere with your sleep later that night. Caffeine has been linked to having a harder difficulty falling asleep, sleeping for a shorter amount of time, and having a lower reported quality of sleep—especially in older persons, who are more susceptible to this chemical.
Also, refrain from having tea late at night as tea also contains some amount of caffeine. Some tea, however like lavender, have a calming effect and have been associated with calming effects which might lull you to sleep.
Effects of Sleep Deprivation
- The immune system: Sleep deprivation may make a person more susceptible to infections, which may take longer to resolve, as well as respiratory disorders.
- Weight: Sleep can have an impact on the hormones that govern appetite and fullness. It also causes insulin to be released. Changes in sleep can lead to increased fat accumulation, weight gain, and an increased risk of type 2 diabetes.
- The cardiovascular system: Sleep aids in the healing and rebuilding of heart vessels, as well as the processes that regulate blood pressure, sugar levels, and inflammation. Sleep deprivation may raise the risk of cardiovascular disease.
- Hormone levels: Inadequate sleep can interfere with hormone production, particularly the creation of growth hormones and testosterone. It also leads the body to produce more stress chemicals. Norepinephrine and cortisol are two of the stress chemicals that are produced. Sleep deprivation impacts the prefrontal cortex, which is responsible for cognition, as well as the amygdala, which is responsible for emotion. A lack of sleep may also make it more difficult to generate new memories, which can have an impact on learning.
- Fertility: Inadequate sleep may impair the generation of hormones that promote fertility.
How to improve your sleep pattern?
- Exercise: A leisurely walk around the block with your dog in the late evening is alright (particularly if it brings your pet’s wake-up time closer to your own). However, studies have shown that a heart-pumping, sweat-dripping aerobic activity within one hour of your own sleep is excessive. When you sleep, your body temperature automatically decreases. Exercise increases those two bodily functions as well as activates your whole neurological system, making it difficult to sleep.
- Diet: A high-fat or high-protein meal soon before night, especially a spicy meal, might put your digestive system into overdrive, making sleep difficult and perhaps causing heartburn. Hunger pangs, as well as sharp blood sugar decreases during the night, might cause you to wake up.
- Medications: Do you use any prescription medications? If so, this might be the cause of your inability to sleep. Drug-induced insomnia is on the rise and can be caused by a wide range of prescription drugs, including Medication for cardiovascular illness, Asthma treatments, Medications for psychiatric disorders, Cancer treatments, Medication for hypothyroidism, Medications for smoking cessation have been associated with sleep deprivation.
- Screen Time: Light exposure before bedtime inhibits sleep, your sleep quality, whether it’s from your bed partner’s reading lamp, the alarm clock display, or the view outside your window. Light emitted by electronic gadgets can have the same impact, posing a problem if you want to watch television or use your smartphone immediately before bed. Longer screen time has been linked to difficulty falling asleep, shorter sleep lengths, decreased sleep efficiency, and worsened sleep quality in studies.
- Mental Health Problems: It is crucial to highlight that other issues, such as sleep disorders and depression, can make sleeping difficult. If you feel that a medical or mental health problem is causing your lack of sleep, consult your physician.