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The Common Causes of Sleep Problems (And How to Fix Them Fast)

The Common Causes of Sleep Problems (And How to Fix Them Fast)

By now, the importance of getting a good nights sleep is settled science. While research varies on how much sleep is ideal, no one doubts that sleep is critical to optimal health, performance and mood.

That said, we don’t need research to recognize the benefits of sleep. We see it for ourselves. Without sleep we feel less energetic and alert. Our memories are poorer, reaction times slower. Some of us are less happy, more irritable and moody.

But a good nights sleep remains elusive for millions of people. According to the Center for Disease Control and Prevention 1 in 3 adults don’t get the recommended amount of 7 hours per sleep per night.[1]

We’re going to show you 10 of the most common sleep problems, why do you have these issues and how to fix them without drugs or medication.

1. Anxiety

How many times does your mind lock onto a work or family issue, conversation you replay over and over again or challenge you face as you try to get to sleep. You lie awake desperately trying to rid yourself of the worry, but the issue plays in your mind over and over again.

Solution

There are several strategies you can employ to try to calm your mind.

First, get up and go to another room, keeping the lights off. Your anxious thoughts will usually disappear immediately. Then go back to your room and get to sleep.

Second, try reading a book until you’ve gotten your mind off your worries. Wait until you’re sleepy enough and nod off to sleep.

Another solution is to write a list of what you need to get done the following day, before you go to bed. Feeling disorganized can cause significant anxiety. Writing a “To Do” list will calm your nerves and help you tackle your day when you wake up.

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2. Snoring

Trying to get to sleep with a trombone in your ear is no easy task. Barring exchanging your snoring spouse for a non-snoring one, or sleeping in separate rooms, there are a few things you can do to return some quiet to your life.

Solution

First, ask your partner to sleep on their side. That may work long enough for you to get to sleep before they start snoring.

Second, try listening to sound cancelling white noise with headphones while you sleep. The challenge will be ensuring your ear phones stay in your ears while you toss and turn throughout the night. But if you can find a pair that stay snug, white noise works wonders.

Lastly, see if your partner can try a new pillow, losing wait, avoiding alcohol before bead, or breath right strips.

3. Sleep Apnea

Sleep apnea and snoring are night the same.[2] Not everyone who snores has sleep apnea.

However, many people who have sleep apnea snore. It basically results in the inability for you to breeth freely while you sleep. It’s caused by a “floppy”, narrow throat.

When you have trouble breathing, you wake up. This can occur repeatedly throughout the night, making it difficult if not impossible to get uninterrupted sleep.

Solution

The most common non-surgical treatments are weight loss, oxygen, position changes and oral appliances.

The most common treatment, with the highest success rate, is called Continuous Positive Airway Pressure (CPAP). Basically, an oxygen mask is placed over your nose and mouth and the air that is blown into you, keeps the airway from collapsing.

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4. Restless Leg Syndrome

Restless leg syndrome is an involuntary urge to move your legs while your asleep or resting. It can also be accompanied by an uncomfortable feeling in your legs.

Restless leg syndrome can make it difficult for both you and your partner to sleep and stay asleep during the night.

Solution

Restless leg syndrome can be treated.[3] Aside from medications, too little iron can also be a cause of restless leg syndrome.

Give your doctor a visit, as you may want to get tested for iron deficiency and discuss the best way to increase your iron intake, whether through diet, supplements or intravenously.

5. Temperature

Too hot, or too cold and it’s difficult to get a good sleep. We all know the feeling of tossing and turning as our sheets stick to our bodies on a hot night.

Solution

Air conditioning is the obvious and easiest way to control the temperature while you sleep. But if that’s not available, fans can work remarkably well.

Have the right covers on hand. A duvet or warm blanket for cool nights and a lighter blanket or sheet for hot nights. You can also adjust your clothing, even sleeping in your birthday suit to keep yourself cool!

6. Raging Hormones

Mostly afflicting women during menopause, varying levels of estrogen and progesterone can play havoc with your sleep.

Even before hot flashes, you may notice yourself waking up in the middle of the night, for no apparent reason.

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Solution

To help, try sleeping in a cooler room and wearing lighter clothing. You can also try exercising earlier in the day and avoiding caffeine and alcohol in the evening.

If none of that works, you can speak to your doctor about hormone therapy.

7. Alcohol

We usually think alcohol make a good “nightcap”, helping us go to sleep. While that’s true for the first half of your sleep, research has shown that it actually contributes to disturbed sleep the second half of your night![4]

Moreover, the same research shows that people develop a rapid tolerance to alcohol, making it ineffective as a sleep inducer after only a few weeks.

Solution

The solution is simple, stay off the drink.

If you find that having some wine with dinner sits well with you, keep at it.

However, if you can’t figure out why you’re waking up in the middle of the night, see if cutting out the alcohol helps. Especially if you’re having a drink to help you go to bed.

8. Caffeine

Great for the morning. At night? Not so much.

You may find that as you get older, you get even more sensitive to the wakeful effects of caffeine.

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Solution

Avoid caffeine later in the day. In fact, with caffeine staying in the system for up to 10 hours, some people can feel the effects of caffeine from lunch!

While some like the calming effects of tea in the evening, try herbal teas or caffeine-free tea after dinner. Have decaf coffee for dessert after dinner.

Other caffeine culprits to avoid in the evening, colas, energy bars, many hot chocolates, some decaf coffee, energy drinks, sport drinks and chocolate.

9. Clock Watching

Nothing is more frustrating than telling yourself you want to sleep by 11:00, only to see 11:01, 11:02, 11:03…. showing up on your clock. Or what about when you wake up at 4 am and realize you only have another 2 hours of sleep before your alarm rings.

Stressful.

Watching the clock only makes you more anxious and frustrated.

Solution

Get rid of all the clocks, watches and phones by your bed. None should be visible or reachable from your bed. This will prevent you from catching a peak of the time in the middle of the night and rid you of one more piece of anxiety you don’t need.

Just close your eyes and go back to bed. Knowing the time won’t help you get more sleep. However, it more than likely will keep you up at night.

Conclusion

No matter which sleep affliction keeps you up at night, there are several things you can do to increase the odds of a good nights sleep:

  1. Exercise daily
  2. Use your bed for sleep and sex – no work, no TV
  3. Keep your bedroom at the right temperature for you
  4. Don’t eat too much before bed
  5. Don’t drink alcohol, caffeine or chocolate before bed
  6. Solve the issue that’s keeping you up at night. See a doctor if necessary.

Find out the reason why you’re having sleep problems and fix it with the suitable solution.

Featured photo credit: Zohre Nemati via unsplash.com

Reference

[1] Center for Disease Control and Prevention: 1 in 3 adults don’t get enough sleep
[2] Healthy Sleep Harvard Med: Understanding OSA
[3] Mayo Clinic: Restless legs syndrome
[4] National Institute on Alcohol Abuse and Alcoholism: Sleep, Sleepiness, and Alcohol Use

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Marc Felgar

Marc Felgar is an aging, health & senior care expert focused on improving the lives of mature adults.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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