Why I have trouble sleeping at night: causes and solutions

Not being able to sleep is a very common problem in our society. Many people cannot sleep for the recommended 8 hours and wonder “why am I having trouble sleeping at night?”

Not getting good rest means that neither the mind nor the body is being properly repaired, manifesting in everyday life in the form of lower performance, as well as negative emotions such as depression and irritability.

Fortunately, sleep problems, whatever the cause, have a solution. It is enough to identify the causes and maintain them to solve the problem and to be able to enjoy a well-deserved rest.

Then we will take a closer look at the causes of difficulty falling asleep, In addition to seeing what can be done.

    Why am I having trouble sleeping at night? Possible causes

    The first thing to do to find a solution to insomnia problems is to find the cause that causes them.

    They can be very varied, the top 10 being as follows.

    1. [Estrés](/ Clinic / type of stress

    Stress is clearly the main problem for which sleep does not reconcile well.

    Any situation in which the psychological stability of the person is impaired helps to generate a whole series of thoughts related to worrying about the future.

    As he goes to bed he keeps thinking about questions that have been left hanging or a situation where it is not clear how it will end.

    Thus, the brain is activated while thinking of catastrophic scenarios or trying to find a solution to the problem in question, and therefore it is more difficult to fall asleep.

    2. Alcohol consumption

    It is common to think that alcohol helps sleep. This is not exactly the case.

    The truth is that alcohol makes you drowsy and less able to react, but over time, the person may find it harder to fall asleep.

    That is why, even if it is only a glass or a bottle of beer, it is advisable to avoid consuming alcoholic drinks during the two hours before bedtime.

    3. Too much lighting

    Although light sensitivity varies widely from person to person, with some being able to fall asleep in direct sunlight while lying in a hammock on the beach, lighting up the area you are going to going to bed can make it difficult. .

    The human being is a diurnal animal. This means that you need to rest at night, and biologically speaking it is programmed so that in the absence of light you start to sleep.

    If there is some kind of light stimulation in the room at night time, the brain can interpret that it is still daylight or that it needs to be awake, Which means it will cost you more to fall asleep.

    4. Too much noise

    As in the previous case, there are people who are more sensitive to noise than others, but there is usually an unwritten consensus that auditory stimuli are hard to ignore when trying to sleep.

    The ideal is absolute silence. If this is not possible, either because you live in a too noisy street, or for some other reason, we can resign ourselves to buying good caps.

    5. Caffeine

    Caffeine is a stimulant, And its main use is known to all, which is to keep us awake.

    Not only does coffee contain this methylxanthine, so do chocolate and tea (yes, caffeine and theine are the same).

    6. Inadequate temperature

    The temperature of the room affects how comfortable you are and also how quickly you fall asleep.

    It is common for us to spend the winter in the heat, while in the summer we spend the day in the cool.

    Temperatures below 15 ° C and above 23 ° C make it difficult to sleep.

    7. Overexcitement

    Many people, after a long day at work, like to get rid of the stress of everyday life by getting some exercise. However, sometimes doing too much physical activity can be more harmful than beneficial.

    Many people suffer from insomnia due to over-excitement in playing sports between afternoon and night.

    The heart goes to them, in addition to the brain receiving high blood flow, finding the person very intelligent.

    Sometimes it happens that people have sex at night and then wonder “why do I have so much trouble sleeping at night”, confident that by practicing sex they would fall asleep immediately because of the exhaustion.

    Related to what has been mentioned, this is also an activity in which the heart is activated, causing the body to remain alert and unable to fall asleep.

    8. Too heavy dinner

    The generous and very strong dinner makes digestion difficult. This can cause upset stomach, reflux, and gastrointestinal discomfort.

    If you are suffering from burns, being taken care of makes it worse, so the person will be forced to stand up to try and calm this annoying problem and cross their fingers so that the reflux does not rise in the form of vomiting.

    9. Thyroid problems

    If the thyroid produces too many hormones, various symptoms can occur, such as weight changes, nervousness, hypersensitivity to heat and, among others, problems with insomnia.

    Sleep problems are often a symptom of hyperthyroidism and this problem can be detected by scanning to see thyrotropin hormone (TSH) levels.

    10. Restless legs syndrome

    Many people suffer from this syndrome, the symptoms of which range from tingling in the legs to itching and tightness. These discomforts appear at rest and improve with movement..

    Therefore, when symptoms appear, the person is unable to stop moving their limbs with the intention of calming the discomfort.

    It is one of the main causes of insomnia in people over 45.

    How to solve this problem?

    After detecting the problem that is causing insomnia, it is possible to approach it to be able to fall asleep.

    1. Take a hot shower

    Hot water dilates blood vessels and lowers muscle tone, Inducing into a state of deep relaxation.

    This is why taking a good shower is one of the best ways to end the day and then at bedtime it is very easy to fall asleep.

    2. Let your imagination run wild

    A good way to fall asleep, especially for those who suffer from anxiety, is try to decentralize the attention to everyday problems and focus on the imagination of a beautiful landscape.

    A beach, a fairytale forest or imagining the typical and cliché field full of sheep are, as simple as it may sound, ideal ways to relax and, without even realizing it, fall asleep.

    3. Coffee, better in the morning

    Coffee and other stimulating drinks are not recommended after 6 p.m.. Some, even if they drink a cup of tea after 2 p.m., cannot sleep at night.

    It is for this reason that the best thing to do if you are a heavy user of this substance is to try to reduce your consumption, and to do it especially in the morning when it really needs stimulation.

    4. Soundproof room

    If the problem is that the neighborhood you live in is too noisy it’s as easy as having doors and windows with a soundproofing system.

    Also, in case this option cannot be chosen, it is possible to counter the mundane noise with ambient sound or relaxing music, whether it is classical or New Age music, like Enya or Celtic Woman.

    5. Read how it was

    Read a book before going to bed can help you relax and, therefore, to make it easier to realize the long-awaited dream.

    However, not all playback formats are valid. E-books, cell phones, computers, and other types of protected devices are not a good choice to read before bed because the lights on these screens turn on the brain.

    The ideal is to read how it has been done all your life, with a physical book.

    6. Exercise

    It is true that we have already said that physical exercise, performed in excess, makes it difficult to want to sleep, especially if you are doing an activity in which you are very active in the heart.

    However, everything has to be done in the right measure and just as the antidote is removed from the poison, exercise can be used to put us into a deep sleep as soon as we go to bed.

    It is recommended not to do this immediately before bedtime, Since we will always find ourselves too active to fall asleep.

    7. Seek professional help

    If you have suffered from insomnia for a long time and the cause of the problem does not appear to be one of the above, it is best to seek professional advice.

    It could be that the problem is biological and there is hormone deregulation or a problem with the brain.

    Also, it can be due to problems with sleeping habits that are not being controlled.

    That is why going to a doctor, psychologist, psychiatrist and, if necessary, a nutritionist can be the first step in overcoming this problem, the degree of interference in everyday life is so high.

    Bibliographical references:

    • American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders. Fifth edition. DSM-V. Masson, Barcelona.
    • American Sleep Disorders Association Diagnostic Classification Steering Committee. (1990). International Classification of Sleep Disorders: Diagnostic and Coding Manual. Rochester (MN): American Association of Sleep Disorders.
    • Bellesi, M .; of life, L .; Chini, M .; Gilli, F .; Tononi, G. and Cirelli, C. (2017). Sleep loss promotes astrocytic phagocytosis and microglial activation in the mouse cerebral cortex. Journal of Neuroscience, 37 (21): 5263-73.
    • Sants, JL; Garcia, LI; Calderon, MA; Sanz, LJ; of rivers, P .; Left, S .; Román, P .; Hernangómez, L .; Navas, E .; Lladre, A and Álvarez-Cienfuegos, L. (2012). Clinical Psychology. CEDE PIR preparation manual, 02. CEDE. Madrid.

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