8 Reasons Why You Can't Sleep

Stop these common sleep stealers before they put your health in danger.

You may remember a time when you might drift off to sleep one moment and be in a state of blissful slumber the subsequent after lunch. Your sleep is more likely to be lighter and fitter now, and it’s possible you’ll not at all times feel refreshed while you get up within the morning.

An absence of fine quality sleep could be a natural consequence of changes in sleep-wake patterns as we age. It can also be very possible that the issue is physical and fixable. Many conditions can interfere along with your rest, and so they could be treated. It is very important to handle these issues. Lack of sleep makes you more sleepy. Chronic insomnia has been linked to quite a lot of health problems, including obesity, hypertension, heart disease, diabetes and depression.

Why can't I sleep?

Check this list to see in case you can have any of those sleep-stealing conditions. Also check your medicine cabinet. Some medications, including corticosteroids (prednisone), cold and flu treatments, and certain antidepressants may interfere with sleep.

1. Lack of sleep

The traditional image of sleep apnea is an obese man who snores, but women of any size can develop these frequent pauses in respiratory during sleep. A person or woman with a good jaw or changes in muscle tone can have apnea. Any of those physical problems can prevent oxygen from reaching your lungs (and subsequently the remainder of your body) when you sleep. If you have got insomnia, snoring is probably not your primary symptom, but it’s possible you’ll notice that you just are especially sleepy through the day.

• Solution: See a specialist for a sleep study. You may give you the option to alleviate apnea with some lifestyle adjustments, comparable to sleeping in your side or shedding pounds. Your doctor can also prescribe an oral appliance or CPAP machine to maintain your airways open at night.

2. Diet

What you eat can affect your sleep. Spicy foods can contribute to painful heartburn. A big meal leaves you uncomfortably full, and over time can contribute to obesity — a known risk factor for sleep deprivation. Too much caffeine can keep you awake, even in case you finish your morning coffee. It can take as much as six hours for half of the caffeine to clear out of your body. If you've had enough caffeine, it's in your system by 4am. And while a glass or two of wine with dinner may make you’re feeling relaxed or drowsy, it won't enable you go to sleep. You can sleep, but when you sleep, you can not sleep deeply.

• Solution: Eat dinner not less than two hours before bed and keep the meal light. Avoid spicy, fatty foods in addition to alcohol and caffeine. Also, don't drink too many fluids before bed. Constantly getting as much as go to the toilet may disrupt your sleep.

3. Lack of exercise

Sleep and exercise complement one another. Regular exercise can enable you sleep higher, and conversely, you're more more likely to exercise in case you get an excellent night's rest.

• Solution: If possible, exercise on daily basis, ideally within the morning. Doing a high-energy aerobic routine too near bedtime can have the alternative effect, making you too lively to sleep. It probably won't hurt to do some light yoga before bed. It may enable you calm down.

4. Pain

Arthritis pain or another style of pain doesn’t result in restful sleep. Conversely, lack of sleep could make your pain worse. Researchers consider that lack of sleep can activate inflammatory pathways that exacerbate arthritis pain. Lack of sleep may make you more sensitive to pain sensations.

• Solution: In addition to pain relief that your doctor recommends, try using a heating pad or taking a warm bath before bed to assuage hot joints or muscles. When you sleep, lying with a body pillow can put you in a more comfortable position.

5. Restless legs syndrome

• Solution: Try easy interventions first. Exercise on daily basis, take a warm bath before bed, massage your legs, and cut out things that may irritate you want caffeine and tobacco. If these measures don't work, your doctor may prescribe considered one of several medications that reduce RLS symptoms—including ropinirole (Requip), pramipexole (Mirapex), rotigotine (Neopro), or gabapentin anacarba ( Horizon).

6. Depression

Depression is a standard sleep compromiser, and is more common in women than men. People who’re depressed may sleep greater than usual, but their sleep is just not restful. Some antidepressants intended to combat depression, especially SSRIs, may interfere with sleep.

• Solution: See your primary care doctor, psychologist, psychiatrist, or therapist for help, which can include medication, talk therapy, or each. If your antidepressant appears to be keeping you awake, ask your doctor to modify you to a unique medication.

7. Stress

It's not possible to sleep when the load of the day is weighing you down. Achieving a way of calm before bed isn't easy—especially when you’ll be able to't tear yourself away from the demands of your day.

• Solution: Set the wind down time. Do a quiet, relaxing activity that doesn't involve screens before bed. Talk to a friend or member of the family, sew or read an actual book — not on a backlit tablet device. Just allow yourself some quiet time. And don't sleep along with your smartphone in your bedside table.

8. Bad sleeping habits

Sometimes insomnia is brought on by long-standing behaviors, comparable to staying up too late or engaging in stimulating activities before bed.

• Solution: Follow some basic sleep hygiene strategies. Go to bed and stand up at the identical time on daily basis. Keep your bedroom cool, dark and comfy. Use your bed just for sleeping and sex. If you’ll be able to't go to sleep inside quarter-hour, stand up and leave the bedroom. Read or do another quiet activity for 15 to twenty minutes until you’re feeling sleepy.

What to Expect During a Sleep Study Example: Alayna Paquette