Experiencing too many sleepless nights? Learn reasons why that’s happening and how you can change it.
James De Medeiros 1 / 7
Do you go through the day feeling tired? Is this a somewhat regular occurrence? If so, that’s a good indication that you–like millions around the world–aren’t sleeping well at night. Fortunately, in most cases, there are simple ways to remedy the situation, however, you must first pinpoint the source of your problem. There are various reasons why you may not be sleeping well at night and we’ve compiled a list of some of the most popular, along with some helpful tips and strategies to help you turn the corner (or your pillow) and finally get a better night’s rest.
<h3><font color="red" font family="Arial">Caffeine Intake</font></h3>
Are you a morning person who’s waking up in the middle of the night? If so, according to a <a href="http://menf.it/UrRyE1" target="_blank">study published</a> earlier this year, the amount of caffeine you consumed during the day could be directly related. Why? It can take hours for caffeine to clear your system and it blocks adenosine, the very thing that tells your body that you’re sleepy. To give yourself the best chance at quality sleep, stay away from coffee, tea, cola and any other caffeinated products following lunch.
<h3><font color="red" font family="Arial">It's Your Environment</font></h3>
Your bedroom, the name says it all because all you really need is a bed. Make sure at bedtime, the room is dark, clean and quiet with a comfortable temperature. Remove anything unnecessary including hobby or work-related items, as well as pets. A Mayo Clinic Sleep Disorders Center <a href="http://www.sciencedaily.com/releases/2002/02/020215070932.htm" target="_blank">survey revealed</a> that 53% of pet owners felt their sleep was being disrupted every night by their pets. In this one case, be like Fred Flintstone and move your pet out of the room at bedtime.</p>
<h3><font color="red" font family="Arial">Not Enough Exercise</font></h3>
It’s long been thought that consistent exercise time was linked to quality sleep and that was supported by a <a href="http://www.ncbi.nlm.nih.gov/pubmed/15892929?itool=EntrezSystem2.PEntrez.... target="_blank">study</a> conducted at the University of South Carolina. With that being said, it’s important to remember that you don’t want to work yourself into exhaustion, you just want to get a proper workout. Have questions about what to do? We have <a href="http://www.mensfitness.com/training" target="_blank">plenty of answers.</a> For best results, exercise at least three hours prior to your bedtime.
<h3><font color="red" font family="Arial">It's a Sleep Disorder</font></h3>
There are various common disorders with a wide range of symptoms. Two of the most well known are sleepwalking and insomnia (trouble staying or falling asleep). Others include periodic limb movement disorder, restless leg syndrome and sleep apnea (waking up because you stop breathing). Unfortunately, if you’re already suffering from one sleep disorder, according to <a href="http://www.canadiansleepsociety.com/pdf/vigilance/Vigilance_Vol21_2.pdf" target="_blank">recent data</a>, you may be among the more than 18% also suffering from the tooth-grinding sleep disorder known as bruxism. If you feel you’re suffering from a sleep disorder, contact your physician.
<h3><font color="red" font family="Arial">You're Depressed</font></h3>
Do you feel stressed? Are you tossing and turning? It doesn’t take Dr. Phil to know that depression can affect anyone and can impact on everything you do, including sleep. However, what is a little surprising is that, according to a <a href="http://ckm.osu.edu/sitetool/sites/neuroscience/documents/RandyPapers/200... target="_blank">recent study</a>, depression may be both a cause and a symptom of poor sleeping patterns. Recently, it was discovered that mice continuously exposed to light over a 24-hour appeared more depressed than mice observed in a normal dark-light cycle. For ideal sleeping conditions and to minimize the possibility of light-induced depression, turn out the lights and close the drapes to ensure your room is as dark as possible.
<h3><font color="red" font family="Arial">It's Your Partner</font></h3>
Choosing your partner is probably the most important life decision. In fact, it even impacts on the quality of your sleep. According to a Mayo Clinic Sleep Disorders Center <a href="http://www.ncbi.nlm.nih.gov/pubmed/10918859" target="_blank">study</a>, your spouse’s snoring can reduce your sleep by as much as 62 minutes each night! The good news is that by simply getting your partner an oxygen-mask type of device, both of you can sleep much better and longer.
<h3><font color="red" font family="Arial">Too Much Pre-Bedtime Activity</font></h3>
Do you get enough sleep, yet still feel tired? A Japanese <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00276.x/abst... target="_blank">study found</a> that people whose pre-bedtime activities included spending hours of time surfing the web or watching television were more likely to feel they didn’t get enough quality sleep in spite of sleeping adequate hours. Learn to shut down earlier in the night and establish a new soothing routine such as taking a hot bath or dimming the lights and listening to relaxing music.