Now let’s talk about the factors that interfere with healthy sleep and can provoke insomnia.
1. Night trips to the toilet
This is one of the most common causes that interferes with sleep at night. Night trips to the toilet can be associated with many factors. From drinking plenty of fluids before bed, the effects of medication and pregnancy, to various health problems such as prostatitis, urinary tract infections, chronic diseases, and more. If this happens regularly, then you must definitely contact a urologist, he will eliminate the possible causes of insomnia in men.
2. Hormonal changes
Very common causes of insomnia in women are menstruation, pregnancy, menopause … all these stages can make hormone levels unstable, and with them disrupt sleep and cause insomnia. Sleep patterns can be disrupted by hot flashes and increased sweating, breast tenderness, and frequent urination. One possible option is to wear sleepwear that absorbs sweat well, thereby solving the problem of night sweats. Here, in order to treat insomnia, you need to align the hormonal background.
3. Anxiety
This is one of the most common causes of poor sleep at night. Insomnia with depression and neurosis is, alas, commonplace. During the day, the brain is busy with various events, but at night, when you slow down and nothing distracts from your thoughts, stress and anxiety keep you awake. And the more you concentrate on the problem, the longer it is impossible to fall asleep. How to overcome this kind of insomnia? Try using the KRKA breathing exercise technique or read a book just to keep your mind busy and distract yourself from stress and anxiety.
4. Environment
Too bright, too noisy, too cold, too hot … Bedroom conditions have a greater impact on sleep than you might think. Some people say that the optimal temperature in the bedroom ranges from 16 ° C to 20 ° C. It is easy to get rid of this cause of insomnia at home. Heavy, stale air in a room can also cause sleep problems, so just before bed, make sure the room is well ventilated and fresh air is available.
5. Food and drink
Caffeine, sweets, fatty or spicy foods can all wake you up in the middle of the night. Insomnia after alcohol is also common. Late night snacking causes fluctuations in blood sugar levels, which can lead to sleep problems. Therefore, instead of fatty pancakes, eat something light a few hours before bed, this will help fight such insomnia.
6. Sleep with your phone
The blue spectrum of light emitted by the screens disrupts the circadian rhythm, making it difficult to fall asleep and sleep. Chances are, you’ve already noticed: you go to bed feeling really sleepy, then turn on your phone just to check a few things, and the sleepiness immediately disappears. How to fall asleep if you are tormented by insomnia? Take away the means of communication first! For a good night’s sleep, try to avoid all electronic devices in your bedroom that emit blue light. But if you really can’t refuse them, turn on the “Night Mode” feature, which reduces blue light, or use any other similar application.
7. Pain
From back pain, headache to chronic pain, any pain can lead to loss of sleep. How to deal with this kind of insomnia? Try to help yourself with a warm shower or heating pads, but if all else fails, don’t hesitate to see your doctor.
8. Jetlag – change of time zones
Rapid change of time zones affects biological rhythms. It always takes time for the body to adjust to a new day and night schedule. Regularly moving to different time zones can cause chronic sleep problems. What helps with this kind of insomnia? Consultation with a competent specialist who will select the optimal daily regimen and supportive medications. It is unrealistic to get rid of such insomnia at home.
9. Snoring
Maybe you snore, or maybe your partner. The latter is especially difficult if you are light sleepers. Sleeping together can be a real problem, especially at the beginning of a relationship. In any case, to avoid waking up at night, try to find the cause of your snoring. Here you need to treat insomnia in a comprehensive manner, consult a therapist. Be aware that in some cases snoring is a symptom of sleep apnea, a disorder associated with other serious medical conditions.
10. Shift work
Shift work can disrupt circadian rhythm and cause sleep problems. What helps with this kind of insomnia? A few tips: Try to have as regular a sleep and wake schedule as possible, make sure you use blackout curtains to completely block out daylight in your bedroom, limit your caffeine intake, calls, and the likelihood of guests while sleeping.
Regardless of the reason, the fact remains: sleep is interrupted and its quality is lost with it. Constantly waking up and falling asleep makes you feel like you haven’t slept even an hour a night, and morning exhaustion is monstrous. How to deal with insomnia in this case? Just make sure you are aware of all the things that keep you awake at night, and take preventive measures so that it doesn’t happen again the next night.