If you’ve ever found yourself tossing and turning in bed, desperately trying to sleep, you’re not alone. This could be a sign that you have insomnia, which is one of the most common sleep disorders, according to the Centers for Disease Control and Prevention. While countless individuals live with this disorder, there’s hope for improved sleep. But if it continues to go unchecked, it can wreak havoc on your overall health.
We’ll explore the things many people do before bed that can contribute to insomnia and what can be done to ensure every night is a restful one.
Lack of stress management
Stress triggers the release of cortisol, a hormone that influences the natural sleep-wake cycle. As a result, when stress levels are elevated, it can be challenging to unwind, leading to sleep disturbances and insomnia.
According to the American Institute of Stress, 55% of Americans find themselves stressed during the day. Unfortunately, this stress doesn’t disappear at night, so if you too are dealing with high amounts of stress, you’ll want to learn to manage it. Your best course of action is to practice stress-reduction techniques such as deep breathing, meditation or yoga. Additionally, regular exercise is a powerful stress reliever that can improve sleep quality.
Irregular sleep schedule
The Mayo Clinic identified an irregular sleep schedule as a cause of insomnia. Without a consistent schedule, you disrupt your circadian rhythm, which regulates the sleep-wake cycle, hormone production and other physiological processes over a 24-hour period.
If you have an irregular sleep schedule, you’ll confuse your body’s internal clock. This can prevent melatonin, the sleep hormone, from being released at the appropriate time, making it harder to fall asleep and wake up at a reasonable time. To establish a sleep routine, go to bed and wake up at the same time every day. This will allow your body to adjust to a consistent sleep pattern so you can get to sleep easier and experience a healthy, restful sleep.
An unbalanced diet can impact many aspects of your health, including your energy levels, weight, mood and sleep quality. Foods and drinks high in sugar, stimulants or spices can ruin your rest because this type of diet leads to inadequate intake of magnesium, tryptophan and vitamins, which may affect melatonin production and serotonin levels, contributing to insomnia.
Prioritizing a well-rounded diet with sleep-promoting nutrients supports a healthier sleep-wake cycle and overall improved sleep quality. Instead of sugary, salty snacks and caffeinated drinks, opt for sleep-friendly food choices like whole grains, leafy greens, bananas and nuts to improve your sleep.
Sedentary lifestyle
Moving your body can improve your life in many ways. And since physical activity and sleep are intertwined, it should come as no surprise that a sedentary lifestyle can negatively affect your sleep. This is because insufficient physical activity can hinder the body’s natural sleep-regulating mechanisms and processes.