Healthytalk8 Reasons for night sleeplessness are include stress, poor sleep habits like late night sleep, use gadget during night, stress, etc.
It is believed that an average man should sleep for 7 to 8 hours to be charged for the next day.
Research has shown that lack of sleep due to sleep disorders, work schedules, and chaotic lifestyles continues to threaten health.
Another study found links b/w inadequate sleep and a wide range of disorders including:
- Hypertension (high blood pressure)
- Obesity
- Type II diabetes
- Low immunity
- Cardiovascular disease
- Arrhythmias
- Mood disorders like bipolar and depression, and poorer well-being
- loneliness
- dementia
- Irritability
If a person does not get enough sleep, a person can have these health disorders.
Sleeping difficulty happens when a person struggling to fall asleep or the person may wake up many times throughout the night.
Reason for sleeplessness
Contents
There are many reasons for night sleeplessness or sleep difficulties which includes:
Using mobile while sleeping time
Avoid using any blue light screens because it interferes with the sleeping cycle and decreases vision, especially when the light is off.
Several studies truly agree with this. but what happens when we use smartphones while sleeping? (1)
The major reason is blue light can decrease the production of melatonin (a hormone that controls the sleep/wake cycle)
Reduction in melatonin makes it difficult to fall and stay asleep (2)
Studies reveal that interaction with blue light increases brain alertness and cognitive functions, which negatively affect sleep quality (3)
A study found that 43% of Saudi university students who are using smartphones for long hours had decreased sleeping hours with low energy the next day (4)
One more study shows linked mobile phone usage and symptoms of headache, dizziness, and sleep disturbance (5).
Poor sleep quality leads to many health issues which include:
- Allied with multiple disorders like obesity, diabetes, and insulin insensitivity.
- Promote skin aging
- Increased risk of premature birth
- High blood pressure
- risk of cardiovascular diseases
A study found that frequent use of smartphones at bedtime was quite linked with insomnia symptoms, fatigue, and late rise time.
Daytime Sleep
It found that daytime sleep makes it hard to sleep at night, and also leads to late sleep.
Studies show that exposure to excessive nighttime light and underexposure to daytime sunlight can disturb circadian rhythms (6).
Daytime sleep, tiredness, lack of energy, difficulty in concentration, and irritability symptoms of insomnia (7)
NOTE: Excessive daytime sleepiness is often associated with sleep apnea and depression (8)
Caffeine
Caffeine doesn’t give you energy, it just triggers your brain to think, that you are not tired.
It simply triggers a hormone called adenosine (which is built up in the brain while you are awake) (9)
As the day progresses, adenosine is released more each hour, activating receptors that cause sleepiness and fatigue (10).
NOTE: Basically, caffeine takes the place of adenosine, by binding to itself in brain receptors, which stops the sleeping process (11)
As time goes on caffeine is metabolized (it takes about 4 to 10 hours) (12)
Now the receptors are opened again and adenosine goes straight to attached to them, resulting in the feeling of falling asleep again.
NOTE: Consuming frequent coffee to stay a person awake, can have negative effects on sleep, as well as on health also.
Exercise Before Sleep
Regular exercise has many pros like promoting cardiovascular health, reducing anxiety, promoting relaxation, the sleep cycle, etc.
Researchers have shown that daytime exercise has a positive effect on nighttime sleep quality (13)
The research was late-night vs early evening exercises report shows that night exercise cause difficulty in falling asleep, and more tiredness in the morning.
Another study showed that in late-night exercises fall asleep quickly, deeper sleep, and woke up with better feeling.
But not all other exercises keep you awake at night, you can try these exercises before bed (14) these include:
- Yoga asanas include stretching, different posture, etc
- light walking
- cycling
- weight lifting (light to moderate weight)
Avoid these energetic exercises before bedtime is:
- Running
- Brisk walking (15)
- HIgh-intensity exercises (push-ups, heavy weightlifting, squats, etc)
- Swimming laps
- Fast cycling
Avoid those exercises that increase heart rate, and make you fatigued, which overall triggers walking hormones.
However, not only can exercise cause night sleeplessness but there are some other things like - excitement, and Nervous.
Check Out – Exercises To Give Your Butt And Thighs A Good Shape: At Home
Mental health Issue
Lack of sleep affects our mental health negativity in many ways including low focus, irritability, anxiety, etc
Mental health problems are more likely to cause sleep disorders like sleep apnea, insomnia and rapid eye movement (16).
Insomnia is the most common sleep disorder where a person has difficulty falling asleep.
Research has shown that disturbed sleep is found in 30%–80% of patients with schizophrenia (17)
Depression is a common mental disorder, a study showed that poor sleep quality is confirmed in 50 to 80% of people diagnosed with depression.
Some other mental disorders include:
- Bipolar disorder
- Parkinson’s disease
- Euthymia
- Alzheimer’s disease
Check Out – Is Music Can Treat Mental and Physical illness?
Good night’s sleep is one of the best ways to prevent mental and physical issues, which helps control mental disturbance.
Age
It common natural phenomenon that as we get aged sleep quantity and quality also reduce (18).
A study on older adults showed that females are more likely to report disturbed sleep than men’s nighttime awakenings.
Furthermore, the increased sleep-related disorders in elderly people contribute to sleep deficiencies (19) (20).
A meta-analysis on elderly people showed that both long and short sleep enhanced the risk of cardiovascular and cancer disease.
NOTE: An elder people older than 65 sleepless 7 to 8 hours a day is enough (21)
However, each person has individual needs for sleep, according to their daily activities.
Fatigue
Research showed that fatigue and tiredness are allied with sleep deprivation, as well as naturally occurring poor-quality sleep (22).
After a long day, fatigue leads to leg pain, which interacts with sleep, and makes it hard to sleep at night (23).
Most of the studies show that short-term sleep duration and poor sleep quality contribute to fatigue (24).
Medications
Yes, there is much medicine that makes it hard to sleep at night (25).
Certain common medicines that may be a reason for sleeplessness at night, whether it is a side effect or common reaction include:
- Asthma
- Thyroid medication
- Anti-smoking medicines
- Heart medicines like beta-blockers (26)
- Attention-deficit hyperactivity disorder (ADHD)
- Medicines for colds and allergies
- pain relief
- Herbal medicine
Basically, these medicines affect the level of melatonin (a hormone that responds to the sleep cycle).
If your medicines interacts with your sleep, so talk to the doctor, which may change the medicines or reduce the dose (27)
Many rely on sleeping medicine for quick sleep, but think about it, will it be like natural sleep?
Multiple studies showed that sleep medicines significantly affect your quality of life (28) (29) including:
- Difficulty in concentrating
- nausea
- headache
- drowsiness (30)
- amnesia (mental health issue)
- linked with short-term memory
- dry mouth
- oversleeping
- nightmares
Down Line
Sleeping too much during the day, lack of exposure to sunlight, leg pain, and some prescription medicine may lead to difficulty sleeping.
Make sure if you notice sleepy all time, then you should talk to doctor, it may be some other issues.
