Can't Sleep

Can't Sleep? Here's What May Be Keeping You Up

The Importance of Sleep

Getting enough sleep is one of the most important things you can do for your physical and mental health. Particularly when you don't get enough sleep, you may experience problems paying attention, making decisions, and remembering things.

Effects of Sleep Deprivation

Here are some of other challenges you may experience when you don't get enough sleep:

• Weight gain or difficulty losing weight
• Increased risk of developing chronic diseases
• A weakened immune system

Common Causes of Sleeplessness

Caffeine and Alcohol Consumption

Both caffeine and alcohol can interfere with sleep. Caffeine can keep you awake by blocking the effects of adenosine, a neurotransmitter that makes you feel tired. Alcohol can help you fall asleep initially, but it leads to disrupted sleep later in the night.

Medications

Some medications, such as antidepressants and decongestants, can cause insomnia as a side effect. Be sure to talk to your doctor if you're taking any medications that are affecting your sleep.

Stress

Stress is a common cause of insomnia. When you're stressed, your body releases hormones like cortisol that can make it difficult to fall asleep. Stress affects your sleep in several ways: It can make it harder to fall asleep, cause you to wake up in the middle of the night, and lead to restless sleep.

Medical Conditions

Certain medical conditions, such as thyroid problems and diabetes, can also lead to insomnia. If you have any underlying medical conditions, be sure to talk to your doctor about how they may be affecting your sleep.

Environmental Factors

A number of environmental factors can also interfere with sleep, including:

• Noise
• Light
• Temperature

Circadian Rhythm Disorders

Circadian rhythm disorders are a type of sleep disorder that occurs when your body's natural sleep-wake cycle is disrupted. This can be caused by a variety of factors, such as shift work, jet lag, and certain medical conditions.

What to Do If You're Having Trouble Sleeping

If you're having trouble sleeping, there are a number of things you can do to improve your sleep habits. Some helpful tips include:

Establish a regular sleep schedule

Go to bed and wake up at the same time each day, even on weekends. This will help regulate your body's natural sleep-wake cycle.

Create a relaxing bedtime routine

Take a warm bath, read a book, or listen to calming music before bed. This will help you relax and prepare for sleep.

Make sure your bedroom is conducive to sleep

Your bedroom should be dark, quiet, and cool. Avoid using electronic devices in bed, as the light from these devices can interfere with sleep.

Avoid caffeine and alcohol before bed

Caffeine and alcohol can both interfere with sleep, so avoid consuming them in the hours leading up to bedtime.