Although adequate rest is essential to a healthy lifestyle, many people struggle to enjoy it for various reasons. According to a survey, about 40% of adults can’t sleep well, especially at night. And this often has a ripple effect on physical and mental health, reducing a person’s quality of life. So, if you have been struggling to sleep at night or experiencing insomnia for a while, below are possible reasons and how you can solve them.
- Environmental factors
Your sleeping environment can significantly impact your ability to have a good night’s sleep. The temperature, bedding, and general comfort can help you sleep well at night and wake up refreshed and ready for the day ahead. A dark, quiet, peaceful environment increases your likelihood of deep, restful sleep. It also stimulates melatonin production, which aids in good sleep. Some people also use white noise machines, earplugs, and other machinations to block out disruptive noises. If these things work for you, then they will be your best bet in the future. However, digging deeper to find out what can help you sleep better and derive the benefits would be advisable.
- Electronic devices and blue light
Browsing the internet on your laptop or phone before bed may eventually affect your sleep. The blue light emitted by smartphones, tablets, and laptops interferes with the production of melatonin, a hormone that regulates sleep-wake cycles. It can make your brain think it is still daytime, disrupting your sleep patterns. To address this issue, establish a digital curfew by avoiding electronic devices at least an hour before bedtime. Consider using apps or software that reduce blue light emissions on your devices, or invest in blue light-blocking glasses. Creating a tech-free environment in your bedroom can help signal your brain that it is time to wind down and prepare for sleep.
- Irregular sleep schedule
Maintaining a sleep schedule is crucial for regulating your circadian rhythm. Going to bed and waking up at different times disrupts this rhythm and can lead to difficulty falling or staying asleep. Setting a fixed bedtime and wake-up time, even on weekends, helps you establish a regular sleep schedule. Remember to stick to the routine as closely as possible when you do this to allow your body to develop a natural sleep-wake rhythm. Avoid napping excessively during the day, as it can interfere with nighttime sleep. You can train your body to recognize when to sleep, promoting more restful nights.
- Stress and anxiety
Stress has many emotions, including anxiety and frustration, affecting sleep quality. Stress can increase cortisol levels, making it challenging to unwind and catch a snooze. Increased cortisol can also trigger adrenaline production, which lands your body in a flight or fight state. Fortunately, you can explore various ways to deal with stress and anxiety. It often requires commitment and discipline. You can start by controlling your mind to hunk positively even in tough situations. Also, engage in activities that help you unwind before bed. These include a warm bath, reading a book, or meditation. Instead of drinking coffee, you can consider alternatives like the best THC gummies to relax before bed. Anything that induces stress reduction will be a welcome idea and a likely solution to stress and anxiety. Sometimes, therapy may also help if all other interventions you tried earlier failed.