By Mashum Mollah
Do you ever wake up in the morning, hop out of bed ready to start the day, and then, about an hour or two later, feel like you will crash?
According to the Sleep Science Experts Sleep Survey, You know that it’s important to get 7-9 hours of sleep each night. However, most of us are not lucky to get this much sleep and have to contend with five or six hours at best. And when we lose sleep our body feels tired when we get up in the morning.
If this sounds like you, you’re not alone. About 43 percent of Americans are too tired to function at work. And 76 percent of Americans say they are tired most weekdays, and 15 percent even admit falling asleep on the job.
Reasons why you are not sleeping well
For many people, the problem is that they’re simply staying up too late and waking up too early. But what if you feel like you go to bed and wake up at a reasonable time? Then what’s the problem?
Read on to discover the top four surprising reasons you aren’t sleeping well.
Your Medication:
Some medications can greatly affect your ability to get a good night’s sleep.
And we’re not just referring to prescription medications. Many people don’t know this, but many over-the-counter medications like Excedrin and Midol contain caffeine. Therefore, before you take any medications before bed, it is very important to check the box for caffeine levels.
Medications for blood pressure and asthma, as well as steroids and decongestants, can affect a person’s ability to sleep well. Antidepressants are also very well known for harming sleep cycles due to the constant release of serotonin.
Therefore, if you are worried that your medication may affect your sleep, it is very important to talk to your doctor.
You’re Sleeping On the Wrong Mattress:
If you bought your mattress a few years ago, you probably don’t give it much thought now.
But that thing you sleep on every night could actually be the cause of your poor sleep. There’s a chance that your mattress is too old, of poor quality, or that it’s simply not conducive to your sleeping needs.
If you think this may be the cause, you should look into getting a customizable mattress for better sleep.
Your Bedroom is Too Warm:
Many people like to get warm and cozy before dozing off to sleep. However, the truth is that cranking up your thermostat may actually be doing a lot more harm than good.
A room that is too warm can cause you to wake up multiple times throughout the night. To prevent this, try turning your thermostat down a couple of notches. You’ll likely have to do some experimenting to find the perfect number, but scientists say that the ideal sleeping temperature is between 55 and 74 degrees Fahrenheit.
For most people, the upper 60s are the sweet spot.
If you have a radiator that is difficult to control, or if you live with a bunch of roommates, consider opening up your window a crack, even during the wintertime.
You’re Staring at the Screen Too Close to Bedtime:
Many people think that the perfect way to wind down before bedtime is to browse their social media profiles or to catch a couple of episodes of their favorite show.
But the truth is that the blue light that your phone, tablet, or television emits makes your brain think that it is still daytime. As a result of this trickery, our brains do not release enough melatonin, a hormone that helps make us sleepy.
Sleep apnea
When we talk of sleep apnea, the image that comes to our mind is that of a snoring, overweight man. However, any woman can also develop this breathing pattern while they are sleeping. Any human who has a narrow jaw or has undergone a change in muscle tone is prone to getting apnea.
Any of these two issues can prevent oxygen blockage from reaching the lungs when you are sleeping. Snoring might not be the only symptom if you have sleep apnea. However, you will have difficulty sleeping at night and be tired the next day because of a lack of sleep.
Diet
Anything you eat has the power to affect your sleep. Spicy food can cause terrible heartburn. If you have a very big meal, it can cause you discomfort. Eating heavily can cause obesity and contribute to a major reason for sleep apnea. If you have caffeine before sleeping, even if you finish the coffee long before your sleep time, it can keep you awake at night.
Caffeine takes almost six hours to pass through the system. Even though a glass of wine can get you relaxed and sleepy, it will not help you sleep. You might even fall asleep, but you won’t have the deep sleep that your body needs.
Restless leg syndrome
Both men and women can develop restless leg syndrome. However, according to data, it affects more women than men. It causes a crawling movement in the legs at night. It is not just uncomfortable, but it also has an increased risk of depression and heart disease in women.
Depression
Depression causes sleep deprivation, and it is more commonly seen in women. There are instances where people with depression sleep a lot, but it is not peaceful. They get restless most of the time. Some of the prescribed anti-depressants also cause a lack of sleep as a side effect.
Stress
It is impossible to sleep when you are not in the right state of mind and have the entire day weighing on you. Being calm and stressless before going to bed is not easy, especially if you cannot unplug whatever is going on in your mind.
Try some relaxing activity before going to bed. Ensure you do not look at the screen for a long time before you go to bed. Talk to your family and friends, try doing something that relaxes you, like reading a book or sewing.
When should you consult a doctor?
Every human being has one or two sleepless nights every once in a while. This is nothing major or something that you have to worry about. Lose sleep becomes a problem if this becomes a chronic issue. Then, you have to consult a healthcare provider.
They can help you figure out the exact reason behind this and can start proper medication addressing the issue. It can happen because of your current medications, lifestyle habits, or some underlying issue. So, before it gets worse, get yourself checked.
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