Why can’t I sleep, difficulty falling asleep, also known as insomnia, is a common problem that many of us experience at some point in our lives, it is usually a result of lifestyle or environmental factors, or it can be a symptom of a condition.
Stress and anxiety are leading causes of sleep difficulties.
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Identify the root causes of problems, so as to seek relevant advice, make a plan, and address the problems directly. Citizens Advice offer a good resource for getting help and advice with Debt and Money worries. If stress and anxiety are persistent issues consider talking to your Healthcare provider.
The Four Cornerstones
- Make Hydration a cornerstone of your daily wellness routine.
- Make Nourishment a cornerstone of your daily wellness routine.
- Make Exercise a cornerstone of your daily wellness routine.
- Make Sleep a cornerstone of your daily wellness and good mental health routine.
Sleep Hygiene, sleeping environment and bedtime routine can significantly affect your ability to fall asleep.
Irregular sleep patterns can disrupt the body’s internal clock, making it challenging to fall asleep and wake up at desired times.
Uncomfortable mattresses, pillows, or a noisy sleeping environment can contribute to discomfort and disruptions during the night.
Exposure to the blue light emitted by screens can suppress melatonin production, making it difficult to fall asleep.
High stress levels or unresolved anxiety can lead to difficulty falling asleep and staying asleep.
Engaging in stimulating activities before bed, such as watching intense movies or engaging in work-related tasks, can make it challenging to wind down.
Sleep Hygiene Routine
- Establish a consistent sleep schedule to regulate your body’s Circadian Rhythm.
- Invest in a comfortable mattress, pillows and bedding.
- Create a quiet and dark sleep environment.
- Practice relaxation techniques such as meditation or deep breathing to manage stress before bedtime.
- Establish calming bedtime rituals, such as reading a book or taking a warm bath, to signal to your body that it’s time to sleep.
- Limit screen time to at least an hour before bedtime and consider using blue light filters on electronic devices.
Implement Self-Discipline
Caffeine and sugar can interfere with sleep.
Sugar and Caffeine can cause restlessness due to excess energy, over stimulation, and compensating bodily-functions, leading to disturbed sleep and unwanted trips to the bathroom.
Caffeine and Sugar intake
- Limit Sugar and Caffeine, especially in the afternoon and evening.
- Try giving up Sugar and Caffeine.
Implement Self-Discipline
Intense physical activity close to bedtime can be too stimulating.
Engaging in stimulating activities before bed, such as intense exercise increases adrenaline. Whilst exposure to the blue light of bright screens increases adrenaline, suppressing melatonin production. This disrupts the natural sleep-wake cycle, making it harder to fall asleep by hindering the body’s ability to transition into a restful state.
Calming Exercises
- Stretch routine for major muscle groups to release tension.
- Wind down further, with calming deep breathing exercises for improved sleep.
Daily Exercise Routine
Alcohol and some drugs can really interfere with sleep.
Alcohol disrupts the sleep cycle, hindering rapid eye movement REM sleep, crucial for cognitive function, although inducing initial drowsiness, it can lead to fragmented, less restful sleep later on.
Stimulants like amphetamines, mess with sleep patterns by disrupting heart rate and over-stimulating the central nervous system.
Sedatives may induce drowsiness but often result in inconsistent, non-restorative sleep, low mental optimisation and increased daytime drowsiness.
Bad habits, if not tackled promptly, can turn into life-long addictions.
Alcohol and Drugs
- Consult your Healthcare provider if alcohol, prescription drugs or otherwise are negatively effecting you wellbeing.
Implement Self-Discipline
Snacking.
Late night indulgence snacking, large meals or heavy, spicy, and acidic foods close to bedtime can lead to considerable discomfort and restlessness.
High-fat foods can cause indigestion, disrupting sleep with discomfort. Indigestion from fatty snacks may also trigger highly unpleasant acid reflux, forcing night-time awakenings. Poor sleep quality due to such dietary choices can contribute to fatigue, impaired cognitive function, and overall diminished well-being.
Fluids.
Consumption of liquids too close to bedtime can lead to disruptive awakenings for trips to the bathroom.
Fluid retention may cause discomfort and disturb the natural sleep rhythm.
Caffeinated or alcoholic beverages exacerbate the issue, as they act as diuretics, increasing urine production.
Good Hydration
- Hydrate appropriately throughout the day to avoid too much liquid intake close to bedtime.
Daily Hydration Routine
Napping.
Daytime napping can impact night-time sleep, especially if it occurs late in the day.
Extended naps can interfere with the body’s natural sleep drive, making it challenging to fall asleep at night.
Late-afternoon or evening naps may disrupt the Circadian Rhythm, delaying the onset of night-time sleep and reducing overall sleep efficiency.
Additionally, excessive daytime sleepiness might indicate underlying issues, such as poor night-time sleep quality or sleep disorders.
Circadian Rhythm
Our Circadian Rhythm is a natural internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours.
Governed by the body’s internal clock, the Circadian Rhythm influences various physiological and behavioural changes, such as alertness, hormone production, and body temperature fluctuations.
External cues like light exposure help synchronize this rhythm with the external environment.
Disruptions to the circadian rhythm, such as shift work or irregular sleep patterns, can impact overall health, mood, and cognitive function.
Value, protect and maintain your Circadian Rhythm, as a consistent sleep-wake schedule, with exposure to natural light are essential for supporting a healthy existence.
Sleep Cycle
Our sleep cycle is a recurring pattern of distinct sleep stages that we go through during a night’s rest.
Comprising non-rapid eye movement (NREM) and rapid eye movement (REM) stages, a complete cycle typically lasts about 90 to 110 minutes.
NREM stages, including light and deep sleep, facilitate physical restoration and growth.
REM sleep, associated with vivid dreaming, supports cognitive functions and memory consolidation. Throughout the night, individuals experience multiple cycles, with REM stages becoming more prolonged in later cycles.
The cyclical nature of these stages is crucial for overall health, cognitive function, and the restoration of physical and mental well-being.
Persistent problems with getting to Sleep
If you can not attain good sleep with the adoption of a natural healthy lifestyle routine, and insomnia is persisting, seek help from a trained therapist.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a structured approach that can help individuals overcome insomnia.
The nhs.uk website offers good advice on health and well-being.
If you continue to have difficulty falling asleep, it’s essential to consult a Healthcare professional. They can help identify any underlying medical or psychological conditions that may be contributing to your sleep problems and provide appropriate treatment options.
Chronic insomnia can have a significant impact on your overall health and quality of life, so seeking help is important.