7 Reasons Why You May Not Be Sleeping Well
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You may recall a period when you could fall asleep instantly and sleep blissfully until well after noon the next day. Now since your sleep is much more inclined to be light and sporadic, you may not always feel rested when you awaken in the morning.
Lack of high-quality slumber may result from aging’s normal shift in sleep-wake cycles. It’s also possible that the problem is physical and can be fixed. Several conditions that may prevent you from sleeping well may be treatable. Finding answers to these issues is essential. You get more tired when you don’t get enough sleep. Numerous health issues, such as obesity, hypertension, heart disease, diabetes, & depression, have been related to chronic sleeplessness.
Look through this list to discover whether any sleep-stealing issues apply to you. Additionally, examine the medication cabinet. Some medications, such as corticosteroids (prednisone), antiviral medications, and some antidepressants, may also disrupt sleep.
Why Can’t You Sleep?
Look through this list to discover whether any sleep-stealing issues apply to you. Additionally, examine the medication cabinet. Some medications, such as corticosteroids (prednisone), antiviral medications, and some antidepressants, may also disrupt sleep.
Sleep Apnea
Although the stereotype of a snoring, overweight guy with sleep apnea is inaccurate, women of any size may also develop these frequent pauses in breathing as they sleep. A small jaw or a decrease in muscle tone might cause a man or woman to develop apnea. Both structural problems may prevent oxygen from reaching your lungs as you sleep, preventing oxygen from reaching the rest of your body. If you have sleep apnea, snoring may not be your primary symptom, but you will find yourself drowsier throughout the day.
Solution: Arrange a sleep study with an expert. A few lifestyle changes, including sleeping on one side or decreasing weight, may be capable of treating apnea. To keep your airways open at night, your doctor may advise an oral device or CPAP machine.
Diet
Your sleep may be impacted by what you eat. Spicy foods might aggravate heartburn. Large meals make you feel overstuffed and, over time, may lead to obesity, a recognized risk for sleep apnea. Even if you drink your whole cup of coffee in the morning, too much caffeine might keep you up all night. Half of the caffeine in your body might require up to six hours to exit your system. At four o’clock in the morning, the caffeine from your coffee will still be active in your system. And although a couple of glasses of wine with supper may make you feel unwanted or perhaps tired, it won’t put you to sleep. You can doze off, but you can’t doze off profoundly after sleeping.
Solution: The solution is to eat supper light at least a few hours before bed. Steer clear of alcohol, caffeine, and hot and fatty meals. Additionally, limit your fluid intake before bed. Your sleep might also be disturbed if you continually get up to use the restroom.
Insufficient Physical Activity
Exercise and sleep are complementary. Regular exercise may improve your sleep, and getting enough sleep increases your likelihood of exercising.
Solution: If you can, work out every day in the morning. A high-intensity aerobic workout performed too close to night may reverse the desired effect, keeping you too alert to fall asleep. However, stretching out gently in yoga before bed certainly won’t harm you. You could even find it relaxing.
Symptoms of a Condition Characterized by Restless Legs
RLS may affect either gender. However, it tends to impact women more frequently than males. Constant leg twitching and a creepy, crawly feeling are symptoms of restless legs syndrome (RLS). In addition to being excruciatingly unpleasant, RLS has been linked by Harvard researchers to a higher risk of heart disease & depression in female patients.
Solution: Start with simple actions. Daily exercise, a warm bath before night, leg massages, and a reduction in jittery substances like coffee and smoke are all recommended. Your doctor may advise one of many medications to treat RLS symptoms if these steps don’t relieve your symptoms, such as ropinirole (Requip), pramipexole (Mirapex), rotigotine (Neupro), or gabapentin enacarbil (Horizant).
Depression
Sleep is often hampered by depression, which affects more women than men. Even sad people may sleep much more normally. Some antidepressants, especially SSRIs used to treat depression, may also disrupt sleep.
Solution: For assistance that may involve medication, talk therapy, or both, see your primary care physician, psychologist, psychiatrist, or therapist. If your antidepressant seems to be keeping you awake, talk to your doctor about switching to a different prescription.
Stress
The stress of the day makes it tough to fall asleep. It’s not always simple to find peace before bedtime, particularly if you cannot turn off your mind from the stress of the day.
Solution: The answer is to schedule some downtime. Try to wind down and relax with something that doesn’t require technology just before bed. Instead of staring at a backlit tablet, you may talk with a colleague or family member, craft, or read an actual book. Permit yourself to relax in silence. Do not put your smartphone on the nightstand next to your bed.
Pro Tip: You can use natural sleep aid before bed, such as Melatonin. This is a commonly used medication that easily helps to have a restful night.
Conclusion
It’s critical to determine the root of your sleep issues and take action to resolve them. You may do this to make sure you get a good night’s sleep & wake up feeling revived and energized. Suppose you have tried different strategies to improve your sleep, which have been ineffective. In that case, it could be time to speak with your doctor to discuss potential underlying medical causes or lifestyle modifications that could help. Ultimately, sleep is essential for optimal health and well-being, so take the time to ensure you get the quality sleep you deserve.
