If you're feeling exhausted but can't seem to drift off to sleep, it could be a sign that your circadian rhythm is off. However, being tired all day and wide awake at night can also be caused by bad napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet. Fortunately, there are a number of steps you can take to get back on track.If you can't sleep at night, you may also feel lightheaded and drowsy during the day. You may even doze off during the day or consume excessive amounts of caffeine to try to stay awake.
When you say “I can't sleep” it may mean you can't fall asleep, but it can also mean that you have a hard time staying asleep. There are many different factors that may be contributing to your sleep problems.Lifestyle choices, sleep habits, stress, and medical conditions can all play a role. A single glass of alcohol before bedtime may not interfere with your ability to fall asleep, but drinking more than that can affect your sleep. This is because alcohol interferes with the sleep cycle, especially REM sleep which includes dreaming.
You may not realize this since the initial effect of drinking alcohol is relaxation.This can help you fall asleep quickly after drinking, but your rest will be fragmented and unrefreshing. This effect is even more common in people with high alcohol consumption as it often goes hand in hand with insomnia. If you drink a lot of alcohol at night, you are also more likely to wake up in your sleep to go to the bathroom which can reduce the quality of sleep.Sleep and anxiety are closely related. If you have trouble sleeping, your anxiety may increase and if you have a lot of anxiety, you may have trouble sleeping.
In fact, sleep interruption can coexist with almost all mental health conditions. Research shows that the type of sleep interruption varies depending on the type of anxiety.People with state anxiety (anxiety due to a current situation) tend to have more trouble falling asleep. People with trait anxiety (a personality that is more anxious) often have more trouble staying asleep. Along with problems falling asleep or staying asleep, bad sleep habits can also adversely affect mental health.
Studies have linked poor sleep hygiene to poorer mental wellbeing.Sharing a bed, whether with a human being or a four-legged friend greatly reduces the quality of sleep especially if your partner snores, fills you with people, hogs the sheets or otherwise makes you feel uncomfortable. You and your human partner may also have different preferred sleeping conditions such as temperature, light and noise level.You know that a cup of coffee before bed is a bad idea but did you know that the half-life of caffeine is three to five hours? This means that only half of the dose is eliminated during that time leaving the remaining half to remain in the body. That's why a cup of coffee in the late afternoon can disturb sleep later that night.Caffeine has been associated with having more difficulty sleeping, less total sleep time and worsening perceived quality even more in older adults as this demographic tends to be more sensitive to this substance.If I can't sleep it's often because I'm so stressed - you're not alone. About 43% of US adults say stress has kept them up at night at least once in the past month.
Body temperature and heart rate drop naturally as you fall asleep.Exercise increases both of those bodily functions and stimulates the entire nervous system making it difficult to sleep. Some of the most common reasons for insomnia even when you're tired include being under a lot of stress, having an irregular sleep schedule or poor sleep habits, mental health problems, physical illnesses, medications and sleep disorders.If you wake up during the night this could be because you're getting older, a medication you're taking, your lifestyle such as drinking alcohol before bed or taking a lot of naps or an underlying condition. Try to correct bad sleep habits and check if your sleep improves.If not a healthcare provider can help determine the cause of your sleep problems. Anxiety & Depression Association of America.We often say that we feel tired but in reality to fall asleep we need to be “sleepy”.
But how can we tell the difference? As you've probably experienced you may feel exhausted but then get into bed and sleep doesn't come.This may be because you have actually associated your bed with vigilance and anxiety around sleep so as a result you wake up at the wrong time. If you're having trouble going back to sleep try focusing on breathing meditating or practicing another relaxation technique.Research shows that melatonin can help you fall asleep a little faster and keep you sleeping longer but results can vary greatly depending on the product you buy. A specialist will monitor your sleep patterns brain waves heart rate rapid eye movements and more using monitoring devices connected to your body.You bad sleeping at night makes you feel tired in the morning and any energy you have runs out quickly throughout the day. This physiological change keeps you stimulated and alert and may explain why you feel tired but can't sleep.A Sleep Center can also provide you with equipment to monitor your activities (awake and asleep) at home.
Going to bed without having experienced any of these signs may make it less likely for you to fall asleep quickly and more likely for you to be lying awake thinking about not sleeping.It is important to note that other factors including sleep disorders and depression can also make it difficult for someone to get some shut-eye.