Sleeping difficulties or insomnia in adults may come to play for a variety of reasons, some of which can be prevented or controlled by adhering to some helpful tips.
Humans experience sleeping disorders at some points for a variety of reasons. These reasons range from hormonal changes to mental health disorders like anxiety, depression, or insomnia.
Likewise, overexposure to environmental stimulants and other physical factors may also be major culprits in one’s difficulty to catch some sleep at bedtime.
Hence, before ruling out your inability to fall asleep as an underlying mental health condition, it is important to first consider some possible physical causative factors.
Below are five of the most common causes of sleeping difficulties that are not health-related.
1. CONSUMING HIGH-PROTEIN DIETS AT NIGHT
Unlike carbohydrates and high fiber diets that digest within minutes of consumption, protein requires way more time. As a consequence, protein digestion also consumes more energy. Hence, it is a bad idea to eat protein too close to bedtime as it results in sleeping difficulties.
By avoiding high protein diets before bed, one could keep the digestive system from working actively while trying to fall asleep, which may otherwise cause bloating.
2. TOO MUCH LIGHTING IN THE SLEEPING SPACE
Some people find it hard or impossible to sleep in a well-lit room. The reason for this is not far-fetched, as too much lighting at night triggers the brain to reduce the production of melatonin, a sleep-inducing hormone secreted by the pineal gland.
Hence, make sure to eliminate any light seeping into the bedroom at night, especially those emitted from electronic devices. That way, the body would be more prone to relaxation, and ultimately, falling asleep.
3. EXERCISING AT NIGHT
Agreeably, there is a downside to everything, including hitting the gym, especially when done at the wrong time. As beneficial as exercising could be health-wise, doing it at night could be a major recipe for a sleeping disaster.
This is because working out increases one’s metabolism, heart rate, and body temperature, which are direct contrasts to the required body conditions appropriate for falling asleep.
4. HIGH LEVELS OF STRESS
Stress and worries are two major culprits when it comes to finding it hard to sleep. Stress releases high levels of cortisol hormones, thereby tampering with the sleeping pattern Additionally, worrying over a lot of things can keep one awake at bedtime, as that is when the mind becomes free to roam after the day’s distractions.
A quick fix can be to write down all the worries before heading to bed and compare them with an exclusive list of everything you are grateful for. If that doesn’t work, then a few minutes of meditation may do the trick.
5. HAVING CAFFEINE IN THE SYSTEM
The effects of caffeine on the body system vary from person to person. For some, it keeps them active during work hours, while others find it tends to keep them awake for long hours. No matter the working pattern it takes, the fact remains that the average half-life of the beverage is about five hours.
By implication, caffeine residues have the tendency to stay in one’s system even after ten hours post-consumption. Hence, if you have a habit of taking coffee during the day, ensure to drink it early, rather than late afternoon. That way, the effect of the substance would have worn off before bedtime.
If none of these appear to be the case after days, weeks, or even months of careful observation, perhaps hitting the psyche clinic would be a more favorable option.