In this brief blog, we will be talking about not being able to can’t sleep, why you can’t sleep, what you should do when you can’t sleep, and more information about not being able to sleep can’t sleep.
Why can’t you sleep?
You can’t sleep because of the following causes below.
Statistics have shown that emotional concerns have caused a lot of people to have trouble sleeping.
There are a lot of possible causes that can be attributed to your lack of sleep.
You need to check on the following causes which may have triggered your lack of sleep:
- (Are you under a lot of stress right now?)
- (Are you depressed right now? Do you feel emotionally flat or hopeless right now?)
- (Do you struggle with chronic feelings of anxiety or worry at most times?)
- (Have you recently gone through a traumatic experience as you have known?)
- (Are you taking any medications that might be affecting your sleep right now?)
- (Do you have any health complications that may be disrupting with sleep?)
- (Is your sleep environment quiet and comfortable right now?)
- (Do you try to go to bed and get up around the same time every day as you have observed?)
Common psychological and medical reasons of why you can’t sleep
There are times that your lack of sleep can only last for a few days. However, some people have this condition bad where they can lack a lot of sleep for a lot of days since they don’t know what is causing it.
Psychological concerns can make you lose a lot of sleep such as anxiety and depression.
The following are other concerns that may have affected your sleep:
- Anxiety, stress, and depression are some of the most typical causes of chronic lack of sleep. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse in your life. Other typical emotional and psychological causes are anger, worry, grief, bipolar disorder, and trauma in your life. Treating these underlying complications is essential to resolving your lack of sleep.
- Medical complications or illness in your life. Many medical disorders and diseases can lead to lack of sleep and also including asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, and cancer that can disrupt your life. Chronic pain is also a typical cause of the lack of sleep.
- Medications. Many prescription medications can disrupt with sleep such as antidepressant medications, stimulants for ADHD in affected people, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives that you are using. Typical over-the-counter causes are cold and flu medications that contain alcohol, pain relievers that contain caffeine such as Midol or Excedrin, diuretics, and slimming pills that you are using.
- Sleep disorders. This lack of sleep or insomnia is itself a sleep disorder but it can also be a symptom of other sleep disorders such as sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work in your life.
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Determining habits that cause lack of sleep and disrupt sleep
There are times you might be having habits that are making you stop your sleeping cycle. This can be the time that you have to sleep late and wake up early for work or school.
The following are notes you should take note of when it comes to changing your sleeping habits:
Most of the time, changing the habits that are reinforcing sleeplessness is enough to overcome the lack of sleep altogether.
It may take a few days for your body to get used to the change, but once you do, you will sleep better than you did when you had a lack of sleep.
What to do when you can’t sleep?
There are several things that you can do when you can’t sleep. You need to choose the tips that are comfortable for you so that you can be motivated to sleep better.
You need to dedicate yourself with these tips to help you in the long run. The following are these important tips that you should take:
Change your current sleep environment
A possible reason that you can’t sleep is that you don’t have the proper requirements of a bedroom.
The following are reminders to what you need to have for a comfortable sleep environment:
- Indulge in a good mattress and pillows in your sleep environment
Uncomfortable bedding can lead to poorer sleep quality for your lack of sleep. A comfortable mattress improves your chances of a satisfying snooze in the middle of the night.
- Dim the lights before you go to bed at night
Exposure to bright lights can make you lose good sleep quality since these screens can make you have low serotonin levels for your sleeping needs. You need this hormone if you want to sleep peacefully.
You should also make sure that your gadgets are turned off when you are getting ready for bed.
This can help you minimize your exposure and get yourself rested in the middle of the night.
- Turn off screens in your bedroom
You need to get away from blue lights that could stop you from sleeping. This can be done by making sure your gadgets are not near you which can affect your sleep cycle.
You could also do some covering where your bed will not be facing these blue lights. You should also turn off charging gadgets which can harm you as well.
- Minimize disturbing noises in your bedroom
Some outside noises might come in your room such as a barking dog or a loud television which can disturb your sleep time.
You can cover this with a sleeping fan or cover your window with hard blinds to cover the sounds.
- Keep the bedroom dark and cool
You need to make sure that no light comes in your bedroom at night. You also have to keep the average cold temperature that can help you get to sleep at night.
- Ban work in the bedroom
You should only use the bedroom to sleep or have sex with a partner. Bringing work in the bedroom can bring a low quality of sleep.
Get into a proper sleep routine
You need to train your body to do proper sleep routines daily. This can help your body get used to making sure you get the proper sleep with the proper habits.
- Stick to a bedtime schedule
You need to stay on the same sleep-wake schedule each day of the week. Try to get a schedule that can get you up as early as 6 am in the morning as you work.
- Set aside worry time during the day once you get ready
You should set up a daily routine where you have to deal with your current problems. You can dedicate 15 minutes for this time.
- Keep track
You need to check how well you are engaging in proper sleep schedules. This can help you improve when you need to, especially if you are having some problems while you are trying to get the proper sleep.
Adopt healthier habits in your life
You need to take care of yourself which can help get the adequate sleep you need. You can do this by making some significant lifestyle changes in your life.
- Don’t smoke
When you are already engaging in smoking, you need to stop it right now if you are lacking sleep. You need to know that nicotine only stops you from sleeping.
Aerobic activities can increase your sleep quality. You should dedicate 3 hours of exercising before you go to bed to help you get rested.
- Limit caffeine
You need to stop taking coffee when you have a poor night’s sleep. Studies have shown that people who have engaged in drinks with this drug can have lots of periods where they lack sleep.
- Nap the proper method
You can take a power nap during the day where it should only last for 10 to 20 minutes. A power nap that last for more than 20 minutes will lead to less sleep in the evening.
- Get outside
You need to increase your exposure to natural light during the day. This can help you get the right amount of sleep at night.
- Eat for the right amount of sleep
You should consume foods that are rich in magnesium or vitamin B. The following are foods that contain magnesium:
- almonds and cashews for your sleep
Also, eat foods like these which are rich in B vitamins for your sleep routine:
- leafy green vegetables for sleep
- Consider natural supplements for sleep
You should take supplements that are good for sleep. These supplements can be Valerian, melatonin or other worthy supplements for sleep.
- Vent stresses
You should be able to make time to address your current stress. You can do this by allotting time for this and making sure that you have it released before you go to bed.
Prep your body for proper sleep
You need to try to prep your mind and body before going to sleep. You can do this by doing the following:
- Try relaxation exercises
You can do some deep breathing when you are about to go to sleep. This can help you get the sleep you need
- Avoid large meals late in the evening for proper sleep
You shouldn’t get yourself stuffed before going to bed. This can affect how you will sleep in the night.
- Don’t drink alcohol right before bed for proper sleep
You shouldn’t let yourself be tempted with intoxicating drink which can only serve to hurt your sleep cycle. You should bring yourself to sleep in the healthy way.
- Turn off your brain for proper sleep
You shouldn’t let yourself be involved in mind-stimulating activities before. This can strain you before you are able to get to sleep.
- Don’t try to sleep unless you’re sleepy for proper sleep
You could try to do some relaxing activities so that you can get to sleep in the wee hours of the morning. You can do this for the sake of proper sleep.
- Brew some chamomile tea for proper sleep
This tea can get you relaxed before bed. When you are relaxed, you are able to sleep peacefully.
- Try a warm bath or shower for proper sleep
This temperature can get you relaxed to get you the sleep you need. This activity can get you the proper sleep you need.
- Sip some hot milk for proper sleep
This beverage can get you sleepy when the time is right. You should drink this if you have trouble sleeping.
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In this brief blog, we have talked about you can’t sleep, why you can’t sleep, what you should do when you can’t sleep, and more information about you can’t sleep.
If you have any questions about you can’t sleep, please let us know and the team will gladly answer your queries.
FAQs: i cant sleep
What to do when you cant sleep?
When you can’t sleep, you need to get out of bed. You need not to force yourself to sleep.
Tossing and turning on your bed can only increase your anxiety.
You should leave the bedroom and do something relaxing to get you to sleep such as reading, taking a bath or drinking a cup of herbal tea. When you are finally sleepy, you need to go back to bed.
Why can’t sleep even though I’m tired?
You can’t sleep even though you are tired because of your thoughts, taking stimulant medications late in the day or exercising shortly before going to bed.
You might have taken other forms of stimulants such as coffee or nicotine before going to bed which can prevent you from sleeping.
Why can I not sleep?
You can not because you might have experienced the possible causes of this disorder such as stress, depression, anxiety, circadian rhythm disorders, poor sleep habits, and taking specific medications.
People who have this kind of condition would feel the lack of a need for sleep.
Many adults who also have this kind of condition may not be sleeping due to snoring.
How do you fall asleep in 5 minutes?
You can fall asleep in 5 minutes by beginning at your toes and move up your body and being aware of every part of your body in this activity.
You can also concentrate on your breathing where you shouldn’t breathe quickly since this can make it difficult to relax and calm down.
When you slow down your breathing, you are regulating your nervous system.
How long can you go without sleep?
You can go for approximately 264 hours or 11 days without sleep.
There isn’t clear evidence on how long people can survive without sleep but it isn’t long before the effects of the lack of sleep start to manifest.
Even when you have to endure three or four nights without, you can begin to hallucinate.
Greatist. 31 Solutions for When You Can’t Sleep.