Tossing and turning, hot flashes, discomfort, wide awake, the list of why you can’t sleep goes on and on. But what’s the root of these sleepless nights? Falling asleep can seem like an obstacle, and getting a restful night’s sleep can seem impossible. Let’s address some of the common causes of sleepless nights, so you can start waking up feeling refreshed.
1. Blue Light Insomnia
Does your bedtime routine include watching a couple of Netflix episodes or scrolling through Instagram? You might be dooming yourself to a sleepless night. As we’ve grown to learn, our technology screens give off blue light and cause the body to produce lower levels of melatonin. Some of us will lay in bed feeling tired when the TV is on, but as soon as it’s shut off, you can’t sleep. If so, blue light insomnia could be the cause. Try wearing blue light blocking lenses or give yourself a cut off time for TV and social media before bed.
2. Bed Confusion Insomnia
Bed confusion? Yes, it is a thing—and it could be the reason you can’t sleep. When you bring outside activities to your bed, your body begins to get confused about what it should be doing when you climb under the covers. Although the occasional breakfast in bed is nice, it shouldn’t turn into breakfast, lunch, and dinner in bed. Work from home? We’ve all had the urge to take our laptops and snuggle on down for the workday. But the problem is, our body then begins to associate the bed with activities you do while you’re awake. It’s been said your bed should be the place for only 2 things: sleep and sex. Don’t do your body a disservice, leave the food and work outside the bedroom.
3. Caffeine or Alcohol-Induced Insomnia
Yes, it’s known fact that we shouldn’t drink coffee around dinner time or even in the afternoon, but did you know there are other ways you’re ingesting caffeine you may not be aware of? Foods and drinks like chocolate, ice cream, cereal, even hot chocolate! Everyone’s body processes differently, so if you’re having trouble sleeping, you may want to cut off your caffeine intake after lunch.
What about alcohol? After we get home from a night out or dinner party with friends, falling asleep can seem like a breeze, but are you getting a more restful night’s sleep? It’s no doubt alcohol can help you fall into a deeper sleep faster, but in reality, it ends up reducing our REM cycle, causing the second half of your sleep to be more restless. Try limiting your alcohol intake to earlier in the night to only one or two beverages.
4. Anxiety Insomnia
What happens when you wake up and can’t get back to sleep? Mind racing worrying about the project you still need to finish or about the big interview coming up? Stress starts to set in when you realize you only have 3 hours and 19 minutes until it’s time to start your day. Although recognizing you may need to slow down and soothe your mind, it’s important in the big picture to realize why your mind is racing. Learning to manage your anxiety will not only help you get a better night’s sleep, but will help lower your daily stress. Mobile apps and therapists offer tools to utilize when your mind is racing. When using a mobile app, make sure Night Mode is on and the brightness isn’t too high.
Sleep Doctor in Jacksonville, FL
Our sleepless nights can result in things we do throughout the day we might not be aware of. If you’ve modified your sleep habits and tried countless remedies, but still can’t sleep, it might be time to see your doctor. Here at Jacksonville Sleep Center, we are the only sleep facility in North Florida dedicated to improving our patients’ quality of life through a better night’s sleep. When you schedule your appointment with us, we’ll give you a sleep assessment and offer the best treatment options for you. Contact us today.