Studies show that 1 in 4 Americans develop insomnia each year. It’s a growing problem, leading many to seek simple solutions to improve sleep quality. Today we’re going to give you 5 reasons you’re not sleeping, and how you can ditch insomnia.
Too many electronics
Electronics are a frequent culprit of bad sleep. The problem with keeping electronics in or near your bed has to do with the blue light that emits from them. Blue light interferes with your brain’s production of melatonin, the chemical your body produces to make you sleep. That loss increases alertness and can mess with your body’s natural sleep cycle. The best course of action is to have a set time for electronics to be put away, either out of reach from the bed or in another room.
Eating too late
Eating late at night has two problems associated. The first is that night eating disrupts sleep patterns. This disruption can cause hormones to be affected, causing overeating and unhealthy eating during waking hours. Eating late also increases chances for weight gain, as any calories consumed are not being burned, but stored. The general rule of thumb is to stop eating 2-3 hours before bedtime, giving your body time to digest.
In addition to electronics, stress can be another large factor of insomnia. Stress do to work, relationships, family, etc. can be incredibly taxing on mental health. While the only real fix is to eliminate stress, that can sometimes be difficult to achieve if the circumstances are out of your control. However, there are other steps you can take to reduce stress in order to help with sleep. The first is to write down your thoughts. Stress can cause the brain to go in circles thinking about whatever is the root of the stress. By getting those thoughts out of your head and down on paper, sleep is easier to achieve. The other option is to go to a therapist. Many find that having a neutral, confidential place to talk is exactly the thing to reduce stress and aid sleep.
It’s possible you can’t sleep because you’re becoming too overheated. This is one of the easiest problems to solve. Invest in breathable bedding. The most popular option is bamboo bed sheets. They are breathable, soft, and cooling. How do they cool you ask? Bamboo sheets are thermoregulating, meaning they take your body’s temperature and disperse the heat, keeping you cool all night long. They’re the perfect solution for any hot sleeper!
Too much or not enough noise
Sometimes having too much noise can inhibit sleeping. Getting earplugs can help reduce noise and allow sleep. On the flip side, some people can’t sleep without noise in the background. In this case, investing in a white noise machine can give just enough background noise.
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