Are you struggling with insomnia? You are not alone, as studies show the prevalence of insomnia in at least 30-40 per cent of the population across the world.
While this difficulty sleeping is a common disorder that makes it hard for you to snooze, it also causes you to wake up too early and not be able to get back to sleep.
According to experts, uninterrupted sleep can make you severely fatigued, and drain your energy levels while affecting your mood. It also causes various health issues, including heart problems and imbalanced blood sugar levels.
A new study say on average we are each losing a whopping 30 days of sleep every year. But what is it that could be affecting your shuteye? A few reasons that affect you are:
Too much sex
While it is important to be intimate with your partner, doctors say having lots of sex right before hitting the bed can increase your body temperature and make you too hot to rest.
Studies say the struggle to get sleep after sex involves the chemical prolactin and how it reacts with your body. Prolactin is produced during sex but affects men and women very differently. In men, it interacts in a way with dopamine that can make you sleepier.
However, in women, it leads to more of a wakefulness situation.
Doctors also say emotions and expectations play a part in post-coital insomnia. Your mindset, stress levels, body image, and feelings toward your partner – all factor into how comfortably you may feel after sex.
Your toothpaste
According to doctors, you must avoid brushing your teeth before sleeping. Not because it is not good for hygiene, but because it can aggravate your insomnia.
Avoid toothpaste and mouthwashes that contain peppermint and cinnamon, or brush an hour or two before bed. Studies say strong, mint-based ingredients can have a stimulating effect and increase your alertness.
Sleeping on your right side
Many times, you would find it challenging to get up from the bed – since you may be sleeping on your right-hand side.
According to studies, most right-side sleepers wake up exhausted. Doctors say since your stomach is on your left side, sleeping on the opposite can increase your risk of acid reflux, making you feel uncomfortable throughout the night.
Caffeine addiction
Doctors say drinking lots of coffee can make you fall asleep later, sleep fewer hours overall, and make your sleep feel less satisfying.
According to studies, caffeine also reduces the deep, slow wave sleep you get, which is a critical stage of sleep for feeling refreshed the next day.
Caffeine affects the brain by blocking adenosine receptors – a sleep-promoting chemical that is produced in the brain during our waking hours.
Normally, adenosine builds up in the brain the longer you are awake. The more it builds up, the sleepier you become. When caffeine blocks this process, you remain alert. But this may also be why caffeine consumption can disrupt sleep.
Signs and symptoms of insomnia
Apart from disrupted sleep, insomnia can lead to other issues:
- Daytime fatigue or sleepiness
- Increased irritability, depression, or anxiety
- Gastrointestinal symptoms
- Low motivation or energy
- Poor concentration and focus
- A lack of coordination, leads to errors or accidents
- Worry or anxiety about sleeping
- Using medication or alcohol to fall asleep
- Tension headaches
- Difficulty socializing, working, or studying
Doctors also say a lack of sleep is a key factor in motor vehicle accidents.
