6 Factors that could be ruining your peaceful sleep.
Category Lifestyle
Did you know that roughly 3 in 1 adults worldwide suffer from symptoms of insomnia? That about 10% of adults meet the criteria for insomnia disorder? Life is filled with unknowable stresses, and dealing with an inability to sleep on top of them only compounds the issue.
Sleep deprivation can have an alarming effect on our mental and physical state of being, often leading to several ailments that can adversely affect our well-being. In this article, we explore the symptoms and telltale signs of sleep deprivation to help you identify whether or not it's a serious issue or something you can solve with a little bit of introspection and help from your family or psychologist.
1 - Unresolved emotional issues
Think back to the last time you had trouble sleeping. Was there a heavy feeling you couldn't shake off in your chest? Did you find yourself tossing and turning, unable to shake off ruinous thoughts in your head? If you manage to get to sleep, unresolved emotions may disrupt sleep continuity, leading to frequent awakenings throughout the night.
Seeking therapy provides a safe space to process emotions and develop coping strategies. At the same time, mindfulness techniques and establishing a bedtime routine can promote relaxation and signal the body that it's time to sleep.
2 - Stress, anxiety, and overthinking
The hustle and bustle of daily life takes its toll. For some reason, bedtime always seems to be the perfect time for our brains to replay every event of the day. For people who suffer from high levels of anxiety, this daily ritual of our thoughts racing through our heads makes it almost impossible to wind down. This happens even though it's also mentally and physically exhausting.
One approach is to practice mindfulness techniques, such as deep breathing exercises or progressive muscle relaxation, to shift focus away from intrusive thoughts and onto the present moment. Remember, your mind is trapped somewhere else. Try to refocus on what's around you-the quiet of the evening, the subtle sound of swaying leaves, and even visual focal points in your room to keep you grounded.
3 - Screentime before bed
This is perhaps one of the more mundane causes, but studies show that two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall asleep. We are all guilty of looking at our phones too much before going to bed. It's all too easy to fall into a digital rabbit hole of binge-watching and doomscrolling, but we need to be aware of its long-term effects on our health.
Curb your bedtime-tech-time by setting a specific cutoff for phone usage, ideally at least 30 minutes to an hour before bedtime. Create a relaxing pre-sleep routine that doesn't involve screens, such as reading a book, practising relaxation techniques, or preparing for the next day. Use features like "Do Not Disturb" mode or night-shift settings to reduce exposure to blue light, which can interfere with the body's natural sleep-wake cycle.
4 - Bad bedtime rituals
We are habitual creatures, so our bodies respond well to routine. What do you do to get ready for bed? Most people will either wash their faces, brush their teeth, or even drink a small glass of milk. Do you often fall into bed, whip out your phone and wait for exhaustion to overcome you? Chances are, you'll be waiting a while.
Start by establishing a consistent sleep schedule, going to bed and waking up simultaneously each day, even on weekends. Create a calming pre-sleep routine that signals to your body it's time to wind down, such as dimming the lights, taking a warm bath, or reading a book. Avoid stimulating activities and electronic devices. Instead, engage in relaxing activities like gentle stretching or meditation to quiet the mind.
5 - Lack of exposure to natural light
This is an odd one. However, according to a paper published in the Journal of Affective Disorders, getting enough natural light daily can impact a person's mood and sleep quality. Do you spend most of your days indoors? Experts recommend at least 30 minutes of daily sunlight to regulate your body clock and to promote a healthy sleep/wake cycle.
Are you a chronic night owl? Perhaps it's best to avoid sleeping in too much during the day, as this makes it much harder for your body to distinguish between night and day... even if you still think you can!
6 - Too much caffeine
American filmmaker and director David Lynch once said, "Even a bad cup of coffee is better than no coffee." Most of us would agree, and considering that caffeine consumption among adults accumulates as we get older, there's no denying the universality of this statement.
It's important to temper the long-term effects of caffeine and how it adversely affects our sleep cycle. Coffee is an irreplaceable pick-me-up for your morning ritual, but it can linger within your body for 6 to 10 hours. So, while you're reading this and savouring your morning joe, remember to avoid drinking 6 hours before bedtime or opt for decaf to curb your cravings without the effects.
Understanding the reasons behind your sleepless nights is the first step towards getting rid of them. So, which of these reasons are keeping you up at night?
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Author: Bryce Anderson