Sleep is a necessity of life. The quality of sleep a person gets significantly affects the way they feel and perform the next day. Insufficient sleep can cause many health problems, including heart diseases, obesity, and diabetes.

However, sometimes it is tough to fall asleep or remain asleep at night. This is called insomnia. Insomnia can adversely affect personal and professional life. In this article, we will explore some of the reasons why you might be struggling to sleep and how you can fix the problem.

What is Insomnia?

Insomnia is a subjective condition where people experience difficulty in initiating and maintaining sleep. Insomniacs either have problems falling asleep or remaining asleep throughout the night.

People with the condition often experience daytime fatigue, decreased focus and productivity, poor memory and mood swings. Poor sleep hygiene and underlying medical or psychiatric conditions can cause insomnia.

Reasons why you might be struggling to sleep?

Stress and anxiety

One of the leading causes of insomnia is stress and anxiety. Several studies have confirmed that stress and anxiety can cause a disruption in the normal sleep cycle.

When people experience stress, the body releases hormones such as adrenaline and cortisol, which cause an increase in heart rate, breathing rate, and blood pressure.

Medical Conditions

Certain medical conditions can cause insomnia. For example, asthma, chronic pain, gastrointestinal difficulties, or hormonal imbalances can keep an individual awake at night.

If you have a medical condition that affects your sleep, you should speak with your physician. There are medications and lifestyle changes that can be made to help improve your sleep.

Environmental factors

Environmental factors such as noise, light, and temperature can affect a person’s sleep quality. For example, if you live in an area with heavy traffic or loud noise, it can be difficult to fall asleep.

Light is another environmental factor that can affect your sleep. For instance, your body tends to produce melatonin, a hormone that helps regulate sleep, in the dark. You can improve your sleep quality by ensuring your sleeping area is quiet, dark, and at a cool temperature.

Caffeine, Alcohol, and Nicotine

Caffeine, alcohol, and nicotine can all negatively impact sleep. Caffeine is a stimulant that can cause insomnia if consumed late in the day.

On the other hand, alcohol, while initially having a sedative effect, can disrupt sleep and cause insomnia later in the night. Nicotine is also a stimulant and can make it difficult to fall and remain asleep.

What can you do to improve your sleep?

Establish a regular sleep schedule

Establishing a regular sleep schedule can help improve the quality and quantity of your sleep. Try to go to bed and wake up at the same time every day, even on the weekends.

This helps regulate your body’s internal clock, also known as your circadian rhythm. If you get into the habit of going to bed and waking up at the same time every day, you may find that you fall asleep more easily and wake up feeling more refreshed.

Create a relaxing bedtime routine

A relaxing bedtime routine can help prepare your body for sleep. You can try taking a warm bath, reading a book, or listening to calming music.

Avoiding stimulating activities such as watching television, playing video games, or using smartphones or computers in the hour leading up to bedtime can also help improve your sleep.

Avoid stimulants and depressants

Avoiding stimulants such as caffeine and nicotine and depressants such as alcohol can help improve sleep quality. Caffeine and nicotine are stimulating substances and can keep you awake, whereas alcohol can interfere with sleep later in the night.

Try to limit your use of these substances, especially close to bedtime.

Create a comfortable sleeping environment

Creating a comfortable sleeping environment can help improve sleep quality. Ensure your sleeping area is quiet, dark, and cool. Invest in comfortable bedding and pillows, and ensure your mattress is supportive and comfortable.

Consider using earplugs or an eye mask if necessary to help block outside noises or light.

Speak with your doctor

If you have tried the above remedies and are still struggling to sleep, you should speak with your doctor. They may be able to prescribe medication or suggest further treatment options to help improve your sleep quality.

Conclusion

Struggling to sleep can have a significant impact on physical and mental health. Insomnia is a common cause for people struggling to sleep.

Stress, certain medical conditions, environmental factors, and substances such as caffeine and alcohol are common factors that can cause insomnia. However, there ways to combat insomnia.

Establishing a regular sleep schedule, creating a relaxing bedtime routine, avoiding stimulants and depressants, creating a comfortable sleeping environment and speaking with your doctor can help improve your sleep quality and quantity.