There are a lot of people that have experienced trouble sleeping. People who have experienced this must know how bad it feels when they wanted to sleep yet they could not. In fact, there are people that are still experiencing trouble sleeping even till now. You must be wondering or feel curious why a person can have trouble sleeping. Obviously, there are various reasons behind this matter, even there are 10 most common reasons why people experience trouble sleeping.
Here are the 10 reasons why people have trouble sleeping and how to reduce the troubles:
1. You sleep with lights on or in a room that is not dark enough.
Whether you like it or not, it is true that sleeping with lights off is the best. Not only with lights off, but your devices that have lights also should not be on. The reason why you should sleep with no lights on is because when your eyes are being exposed to lights during the night, your brain thinks that it is time to wake up, so that the melatonin in our body that causes sleepiness is less produced. You can imagine the result.
2. Doing exercise too late.
It is not recommended to do exercise a few hours before you go to sleep, like three hours before. If you do, you will overstimulate your metabolism and raise your heart rate that causes restlessness and awakenings frequently. Try to exercise in the morning.
3. Drinking alcohol too late.
Alcohol causes you to feel more tired the next morning. Being sleepy after you drink it is just a short-term effect.
4. Room temperature.
If your room temperature is too warm, the process of your body and brains that is supposed to cool down changes. Instead, you will thwart the cool-down process. So, sleep in a cooler room but not too cold either.
5. Caffeine left in your system.
Drink coffee early as the average half-life of caffeine is 5 hours.
Keep in mind not too look at your clock when you wake up during the night. If you do it habitually, you are actually training your circadian rhythms the wrong way, so that most likely you will wake up at exactly 3:15 every night.
7. Getting up to watch TV until you’re sleepy.
Watching TV stimulates brain activity and the TV light is telling your brain to wake up (see #1 above). It is not recommended.
8. Trying to problem-solve in the middle of the night.
When you wake up during the night, do not think of something you are worried about. Stop yourself from doing so by thinking about something that is less stressful so that you can go back to sleep soon and not staying awake longer.
9. Eating protein too close to bedtime.
Protein requires a lot of energy to digest so that your digestive system keeps churning while you are trying to sleep. A light carbohydrate snack is better. Fruits are recommended.
10. Smoking before bedtime.
Nicotine is a stimulant, so that you will most likely wake up several times during the night.
Other tips to have a better sleep is by using cooling sheets on your bed. Also, you might want to wear moisture wicking pajamas that is comfortable so that you can feel more relaxed during your sleep.