7 reasons why you can’t get to sleep

A prolonged period of poor sleep can lead to more than mere tiredness. Memory lapses, an inability to concentrate, mood swings, and more serious conditions like depression and raised blood pressure can all be traced back to insomnia. 

If you find it difficult to drift off, or keep waking up during the night, you may be at your wits end trying to work out why. Below are some of the main causes of insomnia, and what you can do to overcome them.

Poor sleep environment

Some people claim to be able to fall asleep anywhere, but most of us are a little more particular. 

It could be that your bedroom itself is simply not a restful environment, especially if it is too warm, too light, or too noisy. A room that’s too warm will thwart your body’s natural cool-down process as it prepares for sleep. Too much light, particularly from a phone or screen, will trick your brain into thinking it’s daytime, reducing the production of relaxing melatonin. And a room that’s too noisy will provide your mind with constant distraction and stimulation.

Do what you can to make your bedroom a relaxing space, by investing in a fan, blackout curtains, and earplugs or a white noise machine.

 Lack of nighttime routine

Sometimes it’s long-ingrained behaviours which prevent you from getting to sleep.

Force yourself into good sleep habits and kick the bad ones. Go to bed and wake up at the same time every day; don’t stay up too late; abandon screens an hour before bed; if you can’t get to sleep within 15 minutes, read a book until you feel tired. 

These simple tricks will reset your circadian rhythm, lulling your body and brain into a natural sleep routine.

Stress

Getting to sleep while still reeling from the pressures of the day is impossible, so give yourself time to wind down in the evening.

Do a soothing activity which doesn’t involve a screen, such as reading a book, listening to music, sketching, or journalling. Don’t sleep with your phone on the bedside table. Talk to a friend or family member about your troubles, and if you can feel the stress turning into chronic anxiety, make an appointment with your GP, who can prescribe medication and/or talking therapy.

Depression

Depression plays havoc with sleep. You may hardly sleep at all, or you may sleep more often than usual, though it will not be restful or restorative. 

Don’t suffer in silence. Make an appointment with a doctor or therapist. Some antidepressants can negatively impact sleep, so if this is the case, talk to your doctor about switching to a different medication.

Diet

What and when we eat can hugely affect how well we sleep.

Large evening meals take time to digest, keeping your body working long into the night. Alcohol might make it easier to fall asleep, but makes true rest less likely. Caffeine can stay in your system for hours. Spicy and fatty foods cause heartburn. And too much fluid before bed means you will have to wake up to go to the toilet during the night.

Try to eat at least two hours before bed and keep your evening meal light, as well as alcohol and caffeine free.

Lack of exercise

Exercise burns energy and can regulate your circadian rhythm, aiding restful sleep.

However, high impact exercise should be done earlier in the day, as raising your temperature and heartrate in the evening will make sleep more difficult.

Sleep apnoea

Sleep apnoea is a condition where your throat muscles relax too much as you sleep, causing you to snore and struggle for breath during the night.

If you suspect you suffer from sleep apnoea, ask your doctor to refer you to a specialist sleep clinic, who will be able to prescribe you a sleep mask to open your airwaves.

Everyone deserves a good night’s sleep, so do whatever you can to get the rest you need.

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