Do you think that a good night’s sleep is a luxury that is beyond your reach? At times, most of us occasionally encounter circumstances that make it quite difficult to go to sleep. The clinical term for sleeplessness is insomnia. It's the most prevalent sleep disorder that causes difficulty falling asleep, staying asleep, or getting restful sleep. Getting a good night's sleep is not only crucial for physical and mental wellbeing but is also fundamental to brain health, energy levels, and immune system function. You are suffering from sleeplessness, if you have the following: Face trouble falling asleep Stay awake for long periods of time at night Wake up multiple times during the night not feeling rejuvenated upon awakening Wake up early in the morning and find it difficult to fall back asleep Find it difficult to nap during the day even though you're tired Feel tired and irritable during the day and have trouble focusing Most sleep disorders can be effectively treated. Let the sleepless nights be only for lovers and loners, as happiness is a nice lengthy nap. Let’s dive deep to understand the factors that can disrupt your sleep and how you can fix sleeplessness.

Factors That Affect Sleep: Internal and External Factors

 

Your sleep schedule, total number of hours slept, and/or quality of sleep may be disturbed by several things. Some typical sleep disruptors that you should be aware of are listed below:

• Stress
• Caffeinated drinks in the late evening
• Certain medications like statins, corticosteroids, alpha blocker, beta blockers, antidepressants, etc.
• Lifestyle factors like erratic sleep and dawn hours, late-night parties, caffeine and alcohol consumption
• Sleep disorders such as restless legs syndrome and tmp.docx">sleep apnea
• Mood disorders like depression and anxiety
• Medical conditions like diabetes, asthma, heart-related diseases, problems with digestion
• Using electronic gadgets before bed, such as laptops, tablets, or smartphones
• Mentally stimulating work just before sleeping
• Uncomfortable mattress or bed
• External noises while sleeping
• In pregnancy
• Jet lag

 

How Much Sleep Do You Actually Require?

The amount of sleep that you require each night is determined by your age. Age-group-specific official recommendations for sleep duration are as follows:

• Newborn (0-3 months): 14 to 17 hours
• Infants (4 months to 12 months): 12 to 16 hours including naps
• Toddler (1 to 2 years): 11 to 14 hours including naps
• Preschool (3 to 5 years): 10 to 13 hours including naps
• School age (6 to 12 years): 9 to 12 hours
• Teen (13 to 18 years): 8 to 10 hours
• Adult: 7 hours or more

Know the Symptoms of Sleeplessness

If you don’t get adequate sleep at night, it will cause:

• Weariness or drowsiness during the day
• Anxiety, sadness, or irritation
• Low energy, inadequate focus, and a lack of coordination that results in mistakes or accidents
• Headache
• Low metabolism, which in turn leads to weight gain
• Poor eating habits
• Fatigue

Tips for Better Sleep Hygiene

Here are few suggestions that can help you sleep better:

 

• Maintain consistency with your sleep schedule. Try to go to bed each night at the same time and maintain a consistent wake-up time every day, even on the weekends.

 

• Ensure that your bedroom is calm, dark, cozy, and at a comfortable temperature.

 

• Stay away from electronics including TVs, computers, and smartphones at bedtime.

 

• Avoid having heavy meals, coffee, and alcohol before bed.

 

• Get moving. Engaging in physical activity throughout the day can facilitate easier nighttime sleep.

 

• Read a book or write in a journal.

 

When to See Your Healthcare Provider?

If you're having trouble falling or staying asleep, and it's interfering with your daily life, schedule a visit with your general practitioner (GP). This is especially important if the issue has persisted for a month or longer and none of the suggested solutions have worked. Your general practitioner (GP) may inquire about your sleeping patterns, daily alcohol and caffeine intake, and general lifestyle habits, including exercise and nutrition. In order to rule out any illnesses or medications that might be causing your insomnia, they will also review your medical history.
To better understand your sleep patterns, your doctor might advise you to keep a sleep diary for a few weeks.

One of the cornerstones of a healthy lifestyle is getting enough sleep and rest that your body requires. An appropriate bedtime routine is necessary for proper sleep. You should establish a calming, gadget free bedroom environment. Avoid consuming alcohol, caffeine, and heavy meals just before sleeping. After a hectic day, let your mind unwind for at least thirty minutes before sleep by practicing breathing exercises, journaling about the day, or acknowledging the positive aspects of life. Also, if you often face difficulty falling asleep or experience regular daytime fatigue, you should speak with your healthcare professional. Lack of sleep can also be a crucial indicator when diagnosing and treating any underlying disease.

 

You can consult our healthcare team at Ask a Doctor, 24x7 and discuss your sleeplessness issues or related health concerns.