Why don’t I sleep well at night?
The importance of getting a good night ‘s sleep is often underestimated. You have probably experienced it.. everything is fine when you have had a good sleep at night, but it’s a different story when you haven’t slept well. A lack of sleep or poor quality sleep makes your whole day complicated. It prevents you from concentrating and makes you more easily irritable and/or anxious.
In the long term, insufficient sleep could increase the risk of chronic diseases such as obesity, high blood pressure, heart disease, diabetes and even premature death.
So, it is of the utmost importance to determine what can make your sleep worse, and how to avoid it. Let’s first look at the most common causes of poor sleep.
1. Stress or anxiety
Worries about work, family, school, health, or finances can keep you awake and your mind overactive at night. The source of stress can be temporary or permanent, but it can disrupt your sleep in two ways: more trouble falling asleep, or more trouble staying asleep.
Sleep and anxiety are also closely linked. If you have trouble sleeping, your anxiety is likely to increase, and if you are very anxious, you may have trouble sleeping. It’s a vicious cycle. Plus, sleep problems can co-occur with almost any mental health issue.
2. A lack of vitamins and minerals
Sleep can of course be affected by the foods you eat, or rather the foods you don’t eat.
The role of carbohydrates is important, and most studies indicate that low carbohydrate intake is associated with difficulty maintaining sleep. However, studies also show that diets with a high glycemic index and individuals with higher intakes of added sugars, starches, and refined grains are a risk factor for insomnia. Higher fiber content in foods has been associated with lower prevalence and incidence of insomnia. (1)
Other than carbohydrates, the impact of some specific nutrients has been studied, such as unsaturated fatty acids (such as omega-3), vitamin D, vitamin C and vitamin B12, specific amino acids such as tryptophan, tyrosine, gamma-aminobutyric acid and glutamine.
Studies show that vitamin D deficiency is associated with a higher risk of sleep disturbances, including poor sleep quality, short sleep duration, and sleepiness
Nutrition can also profoundly affect the body’s hormones and inflammation status, which directly or indirectly contribute to insomnia.
3. You take caffeine
You’ve been told that a cup of coffee at bedtime is a bad idea, as is that quick “digestive” espresso at the end of your dinner. Studies show that caffeine has a half-life of three to five hours, meaning that only half of the dose is eliminated in that time, with the other half remaining in your system. That’s why even a cup of coffee in the late afternoon can disrupt your sleep later in the night.
Many studies indicate that caffeine is associated with greater difficulty falling asleep, shorter total sleep time, and poorer perception of sleep quality, especially in older adults, who tend to be more sensitive to the substance.
Plus, it’s not just coffee. It’s any type of caffeine you consume, which means you need to check that you’re drinking herbal tea and not tea, the amount of chocolate in the evening, cola or other drinks, and of course, don’t forget to check the ingredients of your pre-workout or booster and the time you take it to make sure there’s enough time between your shake and bedtime.
4. Your dinner is too heavy
Your body typically follows a type of “schedule” called a circadian rhythm. It’s like an internal clock that lets you know when to sleep and when to stay awake. Having an irregular bedtime, napping too much, eating, or watching TV too late can all disrupt your sleep cycle.
Eating dinner or even a snack before bed is okay, but eating too much can make you feel physically uncomfortable when you’re lying down. Many people experience heartburn, a reflux of acid and food from the stomach into the esophagus after eating, which can keep you awake.
5. You are too active during the evening
Being too active, working too late, watching scary movies, or even arguing can also interfere with your sleep. Your body needs time to calm down, and if it’s always in fight-or-flight mode, it can be harder for it to fall asleep.
Finally, think about when you exercise. In general, if you exercise in the evening, it’s best to do something light to moderate in intensity, such as walking, biking, or a light workout. This level of activity can help you fall asleep faster and get better quality sleep. It’s also important to finish your workout at least an hour before bedtime.
6. The telephone effect
What may seem like an automatic and not very serious habit can actually have a big impact on your sleep. Lying in bed for half an hour (or often more) and watching social media distracts you, keeps you awake, stimulates your brain and delays REM sleep. In fact, even if it was only half an hour, when your brain is activated, it can keep you awake for hours.
The blue light from your phone is an artificial color that mimics daylight. This isn’t a big deal during the day, as it makes you feel more alert, but it’s the opposite of what you need at night, when you’re winding down and ready to sleep.
What you do with your phone will also have a big impact. For example, passive use of technology (like listening to music, a podcast or watching a non-stressful show) is not the same as active use (sending messages, emails or interacting with networks).
3 techniques to de-stress in the evening
You have found the main cause of your poor sleep. Now, what should you do to avoid this disturbance, and sleep like a baby? Here are some tips.
1. Do meditation
It is clear that stress can be a major cause of poor sleep. One of the best ways to reduce this stress is to practice some simple techniques to decrease hormones like cortisol and adrenaline that keep you awake and decrease your heart rate. All this can be achieved with the practice of meditation, or the practice of mindfulness.
Simply start with slow, steady breathing and focus on the present moment without judgment. This will help reduce anxiety and insomnia.
2. Controlled breathing
If you can’t seem to meditate, just start with this. A series of slow, deep breaths can bring a sense of calm. There are different ways to do this, all of which will help calm the nervous system and prepare the brain for sleep.
The easiest way to do this is to count breaths, slowly inhaling through your nose and exhaling through your mouth. Controlled breathing is great for people who are just starting out with relaxation techniques.
3. Wind Down (Slow down after day)
At least half an hour (but 1-2 hours is much better) before going to bed, relax.
Disconnect from nearby electronic devices, such as computers, phones and tablets, as they can stimulate the brain and make it harder to fall asleep. Close your email and messages, and put your devices to charge, ideally in another room, or at least away from you!
- Reading, light stretching, and other relaxing activities are ideal during this time.
- Dim the lights to help your eyes relax and be sure to wear comfortable clothing.
- Make sure your bedroom is set to a cool, comfortable temperature. 17 degrees is perfect.
- Consider using a calming scent, such as lavender essential oils, which can have a calming effect.
- Establishing a little routine, like bathing, self-massage and meditation can do wonders for your sleep.
How to get back to sleep naturally
If you are looking for natural aids to help you fall asleep, there are a huge number of food supplements, but also foods or easy-to-find products that can do the trick.
1. Chamomile
You have certainly already heard it, and even if there were no studies on it, from experience we know that it works!
This is often the technique that your grandmother advises you, but it is true that a little herbal tea in the evening, with a little honey, can do wonders for your sleep. Is it the effect of the chamomile itself, or the fact of having a hot drink, or maybe it is the calming effect of the smell of the herbs?
If you haven’t done it yet, you should definitely try it!
2. Melatonin
Melatonin is a hormone responsible for controlling the sleep-wake cycle. When your body lacks it, you may experience insomnia, daytime fatigue, and irritability. Taking a melanin supplement can help your sleep tremendously.
3. Have an early and light dinner
The best time to eat dinner is at least three hours before bedtime. This allows the stomach to digest properly and focus on preparing for sleep as bedtime approaches. Eating small amounts of food slowly and of good quality can help you not feel too heavy. So, focus on complex starches, fruits, vegetables and lean proteins, which will satisfy hunger without being too heavy and help you fall asleep more quickly.
However, if you have trouble falling asleep, avoid eating too much dairy (especially high-fat dairy, such as cheese), too much red meat, too much fiber, such as large raw vegetable salads, and legumes such as beans and lentils.
4. Put away your phone and computer
Studies have shown that the blue light emitted by your smartphone is bad for your vision. But it can also harm your sleep.
Exposure to blue light can affect your internal body clock and disrupt your circadian rhythm. As a general rule, it’s a good idea to put away your devices an hour or two before bed. This applies not only to phones, but also to other electronic devices and equipment. While smartphones are usually the main culprits, even tablets and TVs can have negative effects on sleep.
5. The position you sleep in
You gone through the whole range of tips on things you can do before bed, maybe the only thing that is missing is what positions you can take when you’re already in bed and trying to sleep. On your back, your side, on your stomach… can it make a difference?
According to various studies sleeping on your side or back is considered more beneficial than sleeping on your stomach. In these positions, it is easier to keep the spine supported and balanced, which relieves pressure on spinal tissues and allows muscles to relax and recover.
However, the best sleeping position is one that promotes healthy alignment of the spine, from the hips to the head. This can vary from person to person, and especially what you find comfortable.
Key message
Not sleeping well at night is very hard. Whether it is a temporary or chronic problem, you are looking for all the methods to solve the problem. The tips, facts and tricks included in this article have proven their effectiveness, and they should certainly help you too. So why not give it a try?