4 Signs of Poor Sleep Hygiene And 1 Quick Fix

insomnia

Few things are as frustrating at laying awake and counting the hours until you know you have to get up but still unable to fall asleep. 

Starting the day tired and cranky will make your entire day less productive  as you continue to watch the clock, counting the hours until you can go home and try to sleep again. 

There are four primary reasons why many people can’t sleep, and what to do about them:

1. Stress: This is something that keeps many people awake night after night. Blame a bad boss, bills or just the pressures of daily life. While many people will resort to taking pills, the best thing to do for stress is find out what is causing the stress in the first place. Once you deal with the stress, it should be easier for you to sleep at night. Meditation before sleeping may be helpful for some. But consider this as well. Being overstimulated by caffeine may be making you feel more stress. Caffeine does not create “energy”. It creates a stimulation similar to the “fight or flight” response you get from fear. That fear response is stress in it’s purest form. Are you really stressed from in inability to cope with life conditions, or are you just feeling too much because you are overstimulated by caffeine?

2. Noise: This can be a huge factor when it comes to not being able to sleep. Often, noises from others in the house, televisions, outside noises such as traffic, etc., can keep people awake for hours. If this is a problem, it may be a good idea to invest in some ear plugs or sound-proofing of windows. However, your sensitivity to sound could also be attributed to being too overstimulated by caffeine. Before spending money to soundproof your life to get the silence you crave, you may want to consider the quick and easy fix of eliminating caffeine from your diet and see if you feel calmer before addressing external noise concerns.

3. Exercise: A lot of people tend to exercise before going to bed, thinking that it is going to tire them out. Actually, it does just the opposite. When you exercise, your heart rate increases, making you more alert and awake. It is best if you are going to exercise to do it earlier in the evening, or even during the daytime. However, even if you exercise earlier in the day, you might find your workout supplement is sticking with you alot longer than you think. Most energizing formulas contain large amounts of caffeine. Caffeine that can stay in your body for many hours after you consume it, leading to sleep disruptions when you are ready to rest. Make sure you know how much caffeine you are actually consuming from all sources and cut back to see if that helps regulate your sleep patterns. 

4. Medications: Certain medications can cause insomnia, and if you are taking medications that are keeping you awake, it may be that you need to switch to a different medication, or lower the dosage. This is something you need to speak with your physician about. A more common source of medical sleep disruptions may be your over-the-counter headache medications as well as cold and allergy medications. Many contain caffeine. So even if you have not had a cup of coffee, you might be consuming more caffeine than you assume. 

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