A growing lack of quality sleep: Causes and solutions

Although the contemporary and civilised civilization has always suffered with sleep problems, the Covid-19 epidemic has caused many of us to have sleep problems in recent years owing to stress and other problems. One in three participants in a research published in Sleep Medicine in November 2021, which included 22,330 people from 13 different countries, showed clinical insomnia symptoms, and over 20% met the criteria for an insomnia problem. These numbers have increased by more than pre-pandemic levels.

The pandemic's greater reliance on technology has been seen to affect sleep habits, but psychological diseases like anxiety and depression, among others, significantly exacerbate sleep issues. The average person needs 7-8 hours of sleep every night. Our mental health depends on getting a good night's sleep since it allows our brains to regenerate and refresh for maximum performance. Being unable to sleep is concerning since lack of sleep impairs our mental and emotional health. Without enough sleep, experts claim, a person is more likely to get fatigued, easily agitated, angry, or unable to focus, which has an impact on their productivity and efficiency. When sleep-related problems last for days and are not resolved right away, they may develop into sleep disorders and have an impact on one's mental health.

The following are the most typical causes of difficulty falling asleep at night:

increased usage of gadgets

One of the causes of poor sleep might be the pandemic's increased reliance on technology for recreation or pleasure. You can have trouble sleeping if you use your phone before going to bed. The release of the sleep hormone "melatonin" is impaired by the blue light that smartphones generate. The effects of the sleep hormone melatonin are impacted by the brain's association of blue light from screens with daylight, which occurs roughly two hours before bedtime.

sleep is less important.

Have you ever sacrificed sleep in order to balance work, housework, socialising, and other obligations? Many people often don't prioritise sleep and take it for granted, particularly young people. A restful night's sleep might be hampered by erratic sleeping patterns or late nights. Long-term, it may also negatively impact a person's regular activities at work, school, and other places. A regular sleep pattern is very advantageous since it promotes stress reduction and healthy functioning.

concerns relating to age

Seniors who suffer from age-related disorders like Alzheimer's disease may have problems falling asleep. Other factors can include the urge to often urinate, chronic illness-related discomfort, or sleeplessness. Some people discover that as they age, falling asleep becomes more challenging. As less time is spent in deep sleep, many people often wake up during the night or much earlier in the morning. Older persons may experience fatigue or sleep deprivation while having the same amount of total sleep time due to frequent sleep interruptions. Elderly people may get better sleep by drinking warm milk, avoiding caffeine before bed, and skipping naps throughout the day.

Alcohol and caffeine

Before going to bed, it's not a good idea to consume more coffee or alcohol. Caffeine should be avoided six hours before bedtime since it may shorten or disrupt sleep. Alcohol use may also contribute to disturbed sleep since large amounts don't provide the kind of deep sleep that leaves one feeling rested the next morning. Dehydration brought on by consuming alcohol before night also impairs sleep.

Behavioral health issues or stress

People who struggle with mental health problems like depression or anxiety may find it difficult to fall asleep. They may get too little sleep or too much sleep. Sleep and anxiety are very intimately related to one another. While anxiety might make it difficult to sleep, it can also make one worried just by fearing that they won't get enough rest.

Stress may be brought on by a variety of life circumstances, including family problems, job pressure, health problems, or relationship problems. Stress causes hormones to be produced, which increase heart rate, awareness, and difficulty falling asleep as the body prepares to respond to danger.

sleep problems

One's sleep issues may be significantly exacerbated by sleep disorders including insomnia, parasomnias, or sleep apnea. Insomnia makes it challenging to get the necessary amount of sleep or leads one to get up too early. Additionally, mental health conditions like anxiety or sadness may manifest as insomnia. Parasomnia sufferers have disturbed sleep as a result of movements and behaviours such sleepwalking, sleep talking, sleep terrors, and sleep paralysis. Sleep apnea is often misdiagnosed. Because their breathing often stops and begins while they sleep, people with sleep apnea frequently have breathing problems.

Medications

Some medications for symptoms including asthma, heart issues, mental disorders, thyroid issues, or cancer might interfere with sleep since each person's response to chemicals differs. Beta blockers, a class of heart drugs used to treat angina or excessive blood pressure, may cause sleeplessness. The use of painkillers, over-the-counter remedies for colds or headaches, and even sleeping pills may disrupt sleep and cause drowsiness throughout the day. Decongestants may induce sleeplessness, whilst antihistamines might make you drowsy.

A strenuous exercise an hour before bed can make it harder for someone to fall asleep. It is difficult for the body to rest after exercise since it increases heart rate and activates the neural system. Closer to sleep, high-intensity exercise slows down the relaxing process even further. According to a 1997 research, working out in the evening delayed melatonin synthesis by 24 hours, which affected sleep the following night.

Poor sleeping conditions

The presence of light or noise in the bedroom may make it difficult to unwind or sleep peacefully.

Sleep issues might result from street lights, night lights, or even a messy room. When one is trying to go asleep, light in the room might disrupt their internal clock.

Unusual working hours

One's circadian rhythm might be impacted by working odd hours, such as graveyard or early morning shifts. Due to sleeping at strange times, one may not get particularly rejuvenating sleep. It is challenging to obtain a good night's sleep when one attempts to snooze during the afternoon when the body anticipates being awake. It is hard to maintain a normal sleep pattern when shift timings are often or arbitrarily rotated. According to research, effective shift rotations increase workers' productivity and efficiency.

consuming protein just before bed

Meat before bed may prevent a restful sleep since protein requires more time and energy to breakdown than carbohydrates. The body's digestive process slows down by up to 50% when you're sleeping. Because they assist in the production of serotonin, which is believed to promote sleep, carbs are indicated for excellent sleep.

Maintain good sleeping habits.

Putting away electronics promotes relaxation and hastens the process of falling asleep. Out of sight, out of mind, keep your phones outside of your room. If necessary, use an alarm clock instead of your phone. Put on a pair of comfy clothing and relax. Make sure the temperature is appropriate and the lighting is not too bright.

Reading anything uninteresting or unstimulating can aid in bodily relaxation and drowsiness. Counting backward could help you fall asleep if you can't.

If a person is having trouble with conditions like depression, anxiety, or other sleep problems, it is necessary to see a mental health specialist.