While sleep is an essential component of mental and physical health, it isn’t easy to come by. This is particularly true for the Indian population. At last count, it was estimated that Indians got just 6.5 hours of sleep each night.
This number is among some of the lowest in the world, with only Japan scoring fewer hours of slumber. As mentioned, though, it isn’t always simple to fall and stay asleep. This is because there are a number of factors that could be affecting your rest.
Now, the first step to solving the issue is to identify the problem behind your interrupted sleep. Below, you will find some common reasons for disrupted slumber and how you may be able to solve them…
Having Trouble Falling Asleep
If you end up staring at the ceiling, night after night, unable to fall asleep, then you just may have a form of insomnia. This disorder is actually rather common among women. Now, there are actually different reasons why you may not be able to get to sleep on time.
One cause could be your lifestyle. If you drink too much of caffeine (especially later on in the day), then this substance may be keeping you up. Also, if you spend all day on your computer or phone, right up until bedtime, then the blue light can be messing with your body’s natural sleep processes.
On the other hand, there are certain health issues that could be causing your insomnia as well. For instance, people who suffer from depression, anxiety, and similar mental health issues also struggle to fall asleep.
The first thing that you should try to do is to change your lifestyle to promote sleep. This means cutting down on caffeine, getting plenty of exercise, and eating a light meal for dinner. It also includes avoiding the use of technology before bedtime and going to sleep at the same time each day.
If these tactics don’t work, then you may want to seek the opinion of a doctor. This is especially important if you think that your mental health or emotional state may be disrupting your sleep.
Waking Up in the Middle of the Night
Maybe falling asleep isn’t the issue for you – perhaps, you have trouble staying asleep. Well, if this is the case then you have what is known as sleep maintenance insomnia. Therefore, you may find yourself waking up in the wee hours in the morning on most days.
So, let’s take a look at some of the possible reasons for this. Well, one of the most common explanations is that your room environment isn’t ideal for sleep. This means that it could be either too hot, too cold, or too bright. Thus, when you enter the lighter sleeping stages, you become more likely to be disturbed by this and wake up.
Thus, it can really help to improve your sleep environment. Keep it at the ideal temperature and work to keep as much light out of the room as possible. If ambient noise is a problem, then either get earplugs to block out the sounds or invest in a white noise machine.
If you are someone who likes to take a nightcap before you go to sleep, you should stop this practice. Although alcohol can help you to drift off, it also makes it more likely for you to wake up earlier than usual. In fact, you should cut down on all liquids in the evening. This way, you will not wake up with a full bladder.
Feeling Sleepy During the Daytime
Do you feel like you are getting enough of sleep at night but are still exhausted during the day? This can be a rather puzzling thing for most people to wrap their heads around. And, since they imagine that they are getting all the shuteye that they need, they don’t investigate further.
Well, although you may not realise it, you could actually be suffering from sleep apnea. This happens when, due to various mechanisms, you briefly stop breathing while asleep. To get you out of this state, your brain rouses you. This can sometimes be so momentary that you may not even register it.
However, this process can be repeated several times during the night. So, although you may not remember it, your body is actually doing quite a bit of waking up. As a result, you are unable to get the sleep that you need and end up being quite tired the next day.
If you suspect that you may have sleep apnea, you should go see a doctor. With medication and machines, you should be able to treat the problem in no time at all.
Fatigue and Irritation During the Day
Now, in addition to your sleepiness, can you also add fatigue and irritation to the list of things that you have to deal with during the day? If so, it could be that you are not getting enough of deep sleep. As you are aware, your brain and body move from one phase to another while you are asleep.
Therefore, sometimes you are in the light sleep stage and other times you are in a deep sleep. Now, both of these processes are equally important. So, if you are not getting enough of deep sleep, the long-term results could be disastrous.
See, this sleep process is related to keeping you healthy and ensuring that your energy reserves are kept up. If you keep missing out on deep sleep, you could be at a higher risk of developing Alzheimer’s disease, diabetes, and heart disease.
Of course, it can be rather tricky to know whether or not you are getting enough of deep sleep. This is why the best remedy is often to get a sleep tracking device. You will then be able to find out, with certainty, how much time you are spending in each stage.
The good news is that you can restore this stage rather easily. Improving your diet, exercise routine, and bedtime rituals can help greatly. It is also a good idea to make sure that your bedroom has been set up for proper sleep as well.
These are the most common issues that you are likely to face with sleeping. Do any of these problems sound familiar to you? If so, you are now aware of some of the strategies that can help to overcome your sleeping troubles.