Over the past two years, many of us have struggled with falling asleep due to stress and other challenges amid the Covid-19 pandemic. According to a study published in Sleep Medicine in November 2021 in which 22,330 adults from 13 countries were surveyed, one in three participants had symptoms of clinical insomnia and about 20% had conditions for an insomnia disorder. These numbers are more than double what they were before the pandemic.
While it has been observed that increased dependence on devices after the pandemic affects sleep patterns, mental disorders such as anxiety, depression, and others also contribute to sleep problems. Most people need 7-8 hours of sleep each night. A good night’s sleep is essential for our mental health as it recharges and resets our minds for optimal functioning. The inability to sleep is a cause for concern because sleep deprivation affects our cognitive and emotional abilities. Experts say that a person without proper sleep is more inclined to feel tired, easily upset, aggressive or unable to concentrate which affects their productivity and efficiency. If sleep-related issues persist for several days and are not addressed soon, it can lead to sleep disorders and can affect the mental health of the individual.
Here are the most common reasons why you can’t sleep at night:
Increase tool use
An increased reliance on devices for entertainment or relaxation post-pandemic could be one of the culprits behind poor sleep. Being on the phone during bedtime could be the act of eating in your sleep. The blue light emitted from phones impairs the secretion of the sleep hormone melatonin. Melatonin is produced about two hours before bedtime, and the brain associates blue light from screens with daytime, which influences the effects of the sleep hormone.
Lower sleep priority
Have you ever compromised on your sleep because you had to juggle work, chores, socializing, and other tasks on your plate? Sleep is often not prioritized by many and taken for granted, especially by young people. Having an irregular sleep schedule or staying up late can affect getting a good night’s sleep. In the long run, it can also seriously affect one’s daily activities at work or college among other things. A regular sleep schedule is very beneficial as it allows for optimal functioning and reduces stress.
age-related issues
Older adults may have difficulty sleeping due to age-related diseases such as Alzheimer’s disease. Other causes may include pain from chronic illnesses, insomnia, or the need to urinate more often. Some also find it difficult to sleep as they get older. Many individuals continue to wake up throughout the night or earlier in the morning as they spend less time in deep sleep. Due to frequent sleep disturbances, older adults may feel tired or sleep deprived even if their total sleep time remains unchanged. Drinking warm milk or avoiding caffeine before bed and not taking naps during the day can help improve sleep for older adults.
Caffeine and alcohol
It is not recommended to increase the intake of caffeine or alcohol before bedtime. It is recommended not to consume caffeine six hours before bedtime as it can affect the duration and efficiency of sleep. Alcohol can also lead to interrupted sleep as consuming large amounts of it does not lead to a deep sleep that makes one feel refreshed in the morning. Consuming alcohol before bed also affects sleep by causing dehydration.
Mental health problems or stress
Individuals with mental health issues such as depression or anxiety can have difficulty sleeping. They may sleep too little or sleep too much. Anxiety and sleep are closely related to each other. While anxiety can get in the way of sleep, one can also experience anxiety simply because of worrying about not getting proper sleep.
Multiple life events such as relationship or health issues, family turmoil, or work pressure can cause stress and make it difficult to get a good night’s sleep. In response to stress, chemicals are released that raise the heart rate and alert the body to respond to danger, which also makes sleep difficult.
Sleep disorders
Sleep disorders such as insomnia, parasomnia, or sleep apnea can seriously contribute to sleep problems. Insomnia makes it difficult to fall asleep or causes one to wake up too early. Insomnia can also be a symptom of mental health problems such as anxiety or depression. People with parasomnia have disturbed sleep due to movements and behaviors such as sleepwalking, sleep talking, sleep terrors, and sleep paralysis. Sleep apnea often goes undiagnosed. People with sleep apnea often have difficulty breathing as it stops and starts again several times during sleep.
pharmaceutical
Because the effect of chemicals varies from person to person, some medications for conditions such as asthma, heart problems, psychiatric disorders, thyroid disease, or cancer can interfere with sleep. Heart medications to treat high blood pressure or angina, such as beta-blockers, may lead to insomnia. Over-the-counter medications for colds or headaches and even painkillers interrupt sleep and make one feel dizzy during the day. While antihistamines can lead to drowsiness, decongestants can cause insomnia.
Playing sports
Strenuous exercise within an hour of bedtime will make it difficult for an individual to fall asleep. Exercise raises the heart rate and activates the nervous system, making it difficult for the body to relax. High-intensity exercises closer to bedtime make the relaxation process slower. A 1997 study found that exercising in the evening delayed melatonin production after 24 hours, which affected sleep the next day.
Poor sleeping environment
Noise or light in the bedroom may make relaxing or uninterrupted sleep uncomfortable. Street lights, night lights, or even a crowded room can translate to sleep problems. The lighting in the room during bedtime can disturb the internal clock and make one unable to fall asleep.
Unusual work schedule
Working unusual hours such as graveyard shifts or early morning shifts can affect your circadian rhythm. The sleep one gets may not be very refreshing due to the rest during the odd hours. Sleeping around the clock, where one tries to sleep during the day when the body expects to be awake, makes it difficult to get adequate sleep. Frequent or random alternation in the timing of shifts makes it impossible to have a regular sleep pattern. According to studies, proper shifts help employees be more productive and efficient.
Eat protein before bed
Eating food like meat before bed may not result in a smooth sleep session because protein takes longer and more energy to digest. While you sleep, your body’s digestion process slows down by up to 50 percent. Carbohydrates are recommended for good sleep as they help release serotonin, which is known to aid sleep.
Practice good sleep habits
Putting phones or gadgets away helps you relax and fall asleep faster. Keep phones out of your room – out of sight and out of mind. Replace your phone with an alarm if necessary. Wear a comfortable set of clothes to relax in. Make sure the room is at a comfortable temperature and there is not too much light.
Read something that is not very interesting or exciting because it will help the body relax and make you sleepy. Try counting down if you can’t sleep. It is important to see a mental health professional if a person has problems such as depression, anxiety, or other sleep disorders.
Originally posted 2022-12-29 14:54:01.