Are you finding a magical sleep aid device? Do you often find it difficult to fall asleep? Do you envy those who have deep sleep? Do you want to solve the problem of difficulty falling asleep?
If you have been having trouble falling asleep, it may be something you are doing or what you do before going to bed that has affected your sleep. There are 6 common reasons and 8 specific reasons below. If one applies to you, you can solve the problem by contrast.
6 Common Factors
1. Environmental factors
A large part of the insomnia of young people in modern times is due to the environment, which can cause physiology to produce chemical reactions. To put it simply, strong indoor light, environmental noise, temperature discomfort, turbid air, etc. are all causes of insomnia caused by external environmental forces. Of course, these are all sensitive people, so they are more concerned about some external reasons.
2. Psychological factors
Young people in modern times are under great pressure, high cost of living, and stronger social competitiveness, especially young entrepreneurs, who often experience anxiety, irritability, and restlessness unconsciously. These emotions often come from life, work, and study, and they have to face them but are unable to resist.
In the face of various changes between people and things, our mood will also be affected to a certain extent, and these effects are often the main reason for insomnia. Psychological changes will seriously cause nervous system dysfunction, and the brain will appear Functional disorders that lead to insomnia.
3. Physical factors
Insomnia for a long time will often bring diseases to our body, such as the decline of heart function and lead to coronary heart disease, as well as nocturnal myoclonus syndrome and brain diseases. These diseases, which seem to have nothing to do with sleep, are very important and fundamental causes of insomnia.
4. Habitual factors
Young people’s bad habits, such as heavy taste, drinking tea before going to bed, smoking, alcoholism, late night snacks, playing cards, playing mobile phones, all night, etc.
5. Emotional factors
We sometimes lose control of our emotions due to poor spirits or some things. Emotions can often cause certain changes in mood, and this change is often accompanied by some things, good or bad, happy or sad All are important causes of insomnia.
This kind of insomnia caused by emergencies is only a normal physiological phenomenon, which may happen accidentally and temporarily; but when we have long-term insomnia, our emotions are often negative, nervous and fearful, these anxiety Not only does it affect our mood during the day, it also makes people unable to sleep at night.
6. Other factors
Drugs or withdrawal reactions of smokers or alcoholics, such people can also experience insomnia symptoms. So those are the 6 possible factors, and we’re going to look at 8 specific events.
8 Specific Factors
1. Excessive exercise before going to bed
It is okay to take a leisurely walk in the park or the river with your companion or dog before going to bed. However, vigorous or intense exercise is not recommended. When you fall asleep, your body temperature and heart rate will naturally decrease, and intense aerobic exercise will increase your heart rate and body temperature, and stimulate your entire nervous system to make you feel very excited. Make it difficult for you to fall asleep.
Solution: Arrange to go to the gym in the morning, noon or afternoon to exercise. If there is no time during the day, then eat dinner early in the evening and complete the exercise 3 hours before going to bed.
2. Drink before bed
Many people say that drinking alcohol before going to bed can promote sleep. Many men drink high-concentration alcohol before going to bed, and some women drink a glass of red wine before going to bed. Sometimes a small amount of alcohol can relax and cause fatigue, and then fall asleep quickly. But in the long term, this way will interfere with your sleep cycle, causing you to fall asleep and wake up irregularly, and you may wake up in the middle of the night and need to use the bathroom, which will also affect your sleep quality.
Solution: Limit alcohol consumption, especially at night.
3. Unsuitable sleep temperature
Most sleep experts recommend keeping the temperature in the bedroom at a comfortable temperature. The most suitable indoor temperature for sleeping is 20℃-23℃. Below 20℃, people will curl up and wrap the quilt because of the cold, but they will feel hot when it exceeds 23℃. According to research, people are most likely to fall asleep when the bed temperature is between 32℃-34℃.
Solution: Use the external environment to adjust the temperature as much as possible, such as turning on the air conditioner to adjust the indoor temperature, covering the thick quilt in winter to increase the body surface temperature of the human body, and blowing the fan in summer.
4. Facing stress and anxiety
The most common non-medical cause of short-term insomnia may be worries or stress from work and life. Daytime activities tend to distract you, but once you lie in bed quietly at night, the stress-causing things will fill your mind freely. For most people, what comes to mind is not the beauty and happiness of life, but negative emotions.
Solution: I have tried many ways, most of the time they are effective for me.
- Before going to bed, write down your worries and things that make you happy.
- Try to meditate or practice yoga every day, try ten minutes every day.
- If you are really stressed, turn off all the electronic screens and lights an hour before you go to sleep, and sit quietly in another dark room. The more you stay awake in the dark, the more you can break your worries. So that your thoughts quickly calm down, and when you feel sleepy, go back to bed to brew sleepiness.
5. Eat too much coffee or tea
Drinking coffee or tea in the afternoon can keep people awake and work, but the caffeine contained in coffee and strong tea can make the body’s nerve endings over-excited, making it difficult for you to calmly affect sleep.
Solution: Try to reduce the intake of coffee or tea, and avoid taking caffeine after lunch. Do not take caffeine after dinner, otherwise you will regret it when you can’t sleep.
6. Influence of partner
If your partner makes you feel crowded or uncomfortable sleeping position, then your sleep quality will be greatly reduced. This is why there is a high percentage of married couples who are separated.
Solution: If it makes you feel crowded, try changing to a larger bed or encouraging your partner to adopt the right sleeping position. If your partner is snoring, you can use a white noise machine to disperse the impact of the snoring on you, or just try to wear earplugs.
7. Too much light
Whether it is from your spouse’s reading lamp, TV, mobile phone or outside the window, the light at bedtime will damage your sleep quality. For some people, the night light emitted by the electronic alarm clock at the bedside may make them uneasy.
Solution: Turn off electronic devices at least one hour before going to bed, hang heavy opaque blackout curtains in the bedroom, or wear goggles with good blackout effects. In short, find a way to shield all the excess light.
8. Wrong diet
Do you often eat snacks before you go to bed? If so, watch out for weight gain or stomach pain. Eating foods full of fat and protein before going to bed can overload your digestive system and can make your stomach upset and make it difficult to fall asleep.
Solution: Dinner should be finished 4 hours before going to bed. If you feel hungry before going to bed or really want to eat, then a small bowl of whole grain cereal, hot milk or a small amount of fruit are good choices.
Insomnia is not terrible, terrible is defeated by insomnia. If you really have trouble falling asleep, please try to learn more about how white noise help you sleep, and we will recommend several suitable white noise machines to suit your needs.