![]() Here are some common caffeinated beverages to avoid: Avoid caffeine later in the dayĬaffeine later in the day could sabotage a good night’s sleep, so it’s best to avoid it after 2 p.m. Aim to go to bed around the same time every night, so you can get your body used to sleeping at that time. Strict bedtimes work for toddlers and can work for you, too. They may recommend taking your medication at a different time or swapping it out for another one that won’t interfere with sleep. If you’re taking meds, ask your doctor if insomnia is a known side effect. Talk with your doctor about your medication Here are some relaxation techniques that can help: No duh, right? Relaxation may be hard to come by when you’ve got a lot on your mind and are stressed about your sleep issues to boot. Here are some common suggestions for making sure your sleep is restful. The risk for chronic conditions also increases with age, adding to the stress that makes it even harder to stay asleep. For older adults, nighttime arousal, shorter periods of deep sleep, and fragmented sleep become very common. AgeĪs we get older, our sleep patterns change. It can also increase alertness, which is the last thing you need when it’s time for sleep. Like to scroll your social feeds in bed? Your screen time and exposure to blue light could be the reason why you can’t stay asleep.īlue light suppresses melatonin secretion, affecting sleep. Yep, your environment could be to blame for your inability to sleep through the night.Īs comfy and cozy as your bed may be, environmental factors, like bright lights outside your bedroom window, street noise, or the incessant humming of an air conditioner, can wake you up throughout the night. While your body’s clock is still anchored to another time zone, you can have trouble falling asleep and staying asleep. Jet lag happens when there’s a mismatch between your circadian rhythm and the time of day. Lying flat can make acid reflux worse and even lead to choking. There’s nothing quite like stomach acid and other contents making their way up into your esophagus and mouth to wake you up. Hormone fluctuations can trigger sleep-disrupting symptoms, like anxiety, hot flashes, and night sweats. While anyone can experience hormone fluctuations that can mess with sleep, people with uteri are more prone to hormone-induced sleep issues, because they may experience fluctuations during periods, pregnancy, perimenopause, and menopause. You can even experience nocturnal panic attacks if you’re under a lot of stress or feeling anxious. Worries about things like work or relationships can impact a full night’s sleep. Some over-the-counter (OTC) and prescription medications can cause side effects that wake you up at night, like excitability, frequent urination, and vivid dreams.Įxternal issues, like worries about work or your social life On the flip side, poor sleep can also worsen symptoms of these conditions. Trouble falling asleep or staying asleep is a common side effect of mental health conditions, like anxiety, depression, and schizophrenia. Research from 2018 showed that mental health conditions and insomnia go hand-in-hand. Mental health disorders like depression or schizophrenia ![]()
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