It is important for everyone to make sure they get enough sleep at night. The average adult should get eight hours of sleep per night. Children require even more sleep. Therefore, if you are having trouble falling asleep at night, you may have a difficult time remaining focused during the day. As a result, you could have a hard time maintaining relationships and finishing everything you are supposed to do. Some people have a hard time falling asleep at night. Other people have an easy time falling asleep, but cannot stay asleep. What are some of the most common reasons why people have trouble falling asleep? What can you do to improve your sleep hygiene? There are several important points you need to keep in mind.
Common Causes of Sleep Difficulty
If you are having a difficult time falling asleep at night, you are certainly not alone. There are lots of people who are suffering from the same problem. There are many reasons why you could have a hard time falling asleep at night. A few common examples include:
- Mental Health Issues: There are lots of people who have a hard time falling asleep at night because of mental health issues. Some of the most common mental health issues include anxiety and depression. These disorders can lead to emotional and psychological issues. This could include anger, grief, worry, and other emotional problems. These emotional problems can make it difficult for you to fall asleep at night. You need to see a mental health professional in order to address these mental health issues.
- Medical Problems: There are a lot of medical problems that can make it harder for you to fall asleep at night as well. For example, seasonal allergies and asthma can make it more challenging to fall asleep at night. Parkinson’s disease and acid reflux or other medical problems that could impact your sleep schedule. You need to make sure you have a comprehensive treatment plan to address these medical problems.
- Sleep Apnea: There are lots of people who suffer from a condition called sleep apnea. Sleep apnea can cause you to wake up in the middle of the night. There are multiple types of sleep apnea, but this is a condition that causes you to stop breathing when you fall asleep. As a result, your brain sends a signal to your body, telling you to wake up. As you repeatedly wake up in the middle of the night, this makes it impossible for you to get a good night’s sleep.
- Shift Disorders: In addition, there are lots of people who suffer from a condition called sleep shift disorder. If you tend to work at different times during the day or night, it is difficult for you to get in a regular rhythm. For example, you may tend to work the night shift, which makes it hard for you to fall asleep during the night. It is important to work with a professional to address this issue.
These are just a few of the most common reasons why people have a hard time falling asleep at night. Fortunately, there are several tips and tricks you can use to help you improve your sleep.
What Can You Do to Improve Your Sleep Hygiene?
There are a lot of ways you can improve your sleep hygiene. Like other medical issues, it is important to take a well-rounded approach to this problem. That way, you can place yourself in the best position possible to improve your sleep. A few ways you can improve your sleep hygiene include:
- Avoid Screens Before Bed: One of the most common reasons why people have a hard time falling asleep at night is that they spend a lot of time in front of a screen before they go to bed. Common examples include scrolling through a phone, watching TV, playing video games, or spending time on the computer. Screens emit blue light, which stimulates your brain. As a result, your brain has a hard time calming down, so you can fall asleep.
- Stay Away from Caffeine in the Afternoon: There are lots of people who drink coffee in the morning in an effort to wake up. Some people might drink tea instead. Eventually, this caffeine wears off, and you may reach for more caffeine in the afternoon. Unfortunately, this caffeine can also keep you awake at night. If you are having a hard time falling asleep, you could stay away from caffeine in the afternoon. That way, you will have an easier time falling asleep.
- Exercise Regularly: Another way you can fall asleep at night is to exercise regularly. It is important for you to take care of your body. One of the ways to do that is to exercise. Even though it is important to exercise during the day, you should not exercise too close to bed. The adrenaline you release during exercise can actually keep you awake.
- Develop a Rhythm: It is also a good idea for you to develop a rhythm when it comes to your sleep schedule. Try to go to bed and wake up at the same time every day. Even though it is tempting to sleep in during the weekend, this can actually throw off your rhythm. As a result, you may have a difficult time falling asleep.
- Train Your Body: You should also train your body that getting in bed is for sleep only. For example, you may want to stop watching TV or reading in bed. If you teach your body that you need to go to sleep when you crawl in bed, you will have an easier time falling asleep. Think carefully about how you use your bed. Make sure you are only using it for sleep.
Get the Help You Need
Finally, it might also be a good idea to reach out to sleep specialists who can help you improve your sleep hygiene. Even though you may think you can improve your sleep on your own, it is always a good idea to get input from professionals who have seen this type of issue before. A sleep specialist can figure out exactly why you are having trouble sleeping at night. Then, he or she can help you customize a plan that can help you directly address your sleep problems.
By getting enough sleep at night, you can dramatically improve your quality of life. You may have an easier time focusing throughout the day, and you might have an easier time keeping your emotions in check. This can help you improve your relationships with your family members and friends.