A lack of sleep is a serious medical risk but most people tend to neglect it. It is important to know that there is a link between insufficient sleep and obesity, as well as a number of related conditions like heart disease, hypertension, and type 2 diabetes. However, these conditions may be reversible with adequate sleep. In order to get enough sleep, you should find the underlying cause of your insomnia. That’s why we gathered these six common causes of poor sleep you should know.
Sometimes you can get hung up on a tricky working draft or a debate with your best friend when trying to fall asleep. You cannot reorient your thinking to the point of sleep. When you are annoyed, get up and go to another part of the house but leave the light off. Your anxious thoughts tend to stop immediately and you will be able to go back to bed. This well-studied strategy is called stimulus control. It helps prevent you from associating your bed with anxiety. You can also make time early in the evening to solve the problem. Write down your urgent problems, as well as possible solutions for each one, a few hours before bedtime.
More than half of dog and cat owners confess that their pets are making them wake up every night. Dogs love to sleep in a safe, secure space so you can put a box next to the bed and your puppy will sleep there. If you have a cat, lock him or her but leave special toys for night time. In order to avoid scratching the door, put double-sided tape on the bottom edge. It will help because most cats are not fond of sticky surfaces.
You go to bed late in the evening, after which the additional time takes the next morning. This way you reset your internal clock, which is controlled by the accumulation of nerve cells in the brain. When Sunday comes, you reprogram to stay in bad for a few extra hours and on Monday morning you feel terrible. Even if you woke up late avoid sleeping for more than an hour longer than usual. To make up for lost sleep, take an afternoon nap but no more than 30 minutes.
Light from street lamps, alarms, and TV may also interfere with healthy sleep. Even a small amount of light can be strong enough to penetrate the retina when your eyes are closed. It sends a signal to your brain, which upsets your internal clock and makes you awake. If there is light in the hallway, close the bedroom door. Turn the alarm clock against the wall and remove all the night lights. You can also try to wear an old-fashioned eye mask because it helps signal your brain that it's night. In order to block the external light, you can hang blackout curtains.
Fluctuations in estrogen and progesterone levels before or during menstruation or during perimenopause can interfere with sleep. You may notice problems (mostly waking up at night) long before the tides begin. If you often wake up from pelvic pain during your periods, OTC painkiller before bedtime can help you cope with premenstrual insomnia. In the severe case, ask your doctor if it makes sense to use sleeping pills two or three times a month. During perimenopause, maintain a consistent sleep and wake schedule, exercise for at least 20-30 minutes a day, and avoid caffeine as well as alcohol in the afternoon. For hot flashes and night sweats, try to cool your room and wear light clothing. If you are still tossing and turning at night, you can consider hormone therapy.