Advertising

Last Updated on January 11, 2021

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

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

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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:

Advertising

  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

More by this author

Marc Felgar

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

The Common Causes of Sleep Problems (And How to Fix Them Fast) The Best Way to Sleep to Relieve the 7 Most Common Ailments 19 Fun Activities for Seniors to Stay Active Physically and Mentally Getting Fit Over 40: The 7 Best Workout Routines for Beginners 6 Ways to Care For Your Aging Parents From a Distance

Trending in Sleep & Rest

1 How to Sleep Through the Night and Get Good Rest 2 Why You Keep Waking Up in the Middle of the Night (And How to Fix It) 3 10 Best Sleep Masks for a Good Night’s Sleep 4 10 Deadly Effects Lack of Sleep Can Cause 5 How Much Sleep Do You Need? (Recommended Hours by Age)

Read Next

Advertising
Advertising

Last Updated on July 22, 2021

How to Quit Drinking for a Healthier Body and Mind

How to Quit Drinking for a Healthier Body and Mind
Advertising

Has anyone ever suggested that you should cut down on your drinking or, for that matter, quit drinking alcohol out of your life completely? Have you ever felt that way on your own, especially after waking up super late for work with a pounding headache and blurred vision the day after a long night out on the town or getting down in the club?

Let me start by saying that I am not trying to demonize the consumption of adult alcoholic beverages. I’m the last person to judge you or anyone else for making a conscious decision to drink alcohol responsibly. Instead, as a licensed mental health counselor and certified master addiction professional, I have a professional responsibility to help my clients take greater control over their thoughts, emotions, and behaviors by gaining insight into the underlying issues that have negatively impacted their lives.

Is Drinking Alcohol a Problem for You?

First things first. Is drinking alcohol a problem for you? Since alcohol has been known to impair your judgment, you may not even realize that it is.

According to the 5th Edition of the Diagnostic and Statistical Manual of Mental Disorders, or more commonly referred to as the DSM-5, the universal reference guide used by mental health and addiction professionals to diagnose all substance abuse and mental health disorders, alcohol use disorder is defined as a “problematic pattern of alcohol use leading to clinically significant impairment or distress.”

It is manifested by experiencing at least two of the following symptoms within a 12-month period:[1]

  1. Alcohol consumed in larger amounts or over a longer period than was intended
  2. Persistent desire or unsuccessful efforts to cut down or control the use of alcohol
  3. A great deal of time is spent in activities necessary to obtain, use, or recover from the effects of alcohol.
  4. Craving or a strong desire or urge to use alcohol
  5. Recurrent alcohol use results in a failure to fulfill major role obligations at work, school, and home.
  6. Continued alcohol use despite persistent or recurrent social or interpersonal problems caused by or exacerbated by the effects of alcohol
  7. Important social, occupational, or recreational activities are given up or reduced.
  8. Recurrent alcohol use in physically hazardous situations
  9. Alcohol use is continued despite the knowledge of having persistent or hazardous physical or psychological problems likely caused by alcohol.
  10. Tolerance is present in which there is a need for markedly increased amounts of alcohol to achieve intoxication.
  11. Withdrawal, as evidenced by experiencing any combination of both physical and psychological discomfort following cessation after a period of heavy or prolonged alcohol use.

Nevertheless, just because you may not meet the criteria for alcohol use disorder, does not mean that you should not quit drinking alcohol. Although you may appear to be able to handle your alcohol on the outside, excessive alcohol use has been shown to negatively impact your overall health. Just like nicotine, alcohol is a habit-forming drug.

Advertising

However, unlike the stimulant properties found within nicotine, alcohol is classified as a depressant. It essentially slows down your central nervous system’s ability to effectively process feelings, emotions, and information.

With your defenses down, alcohol can make you feel more emotionally sensitive, sad, vulnerable, and depressed—for example, with regard to bringing back feelings associated with past traumas that you may have worked hard to overcome, or perhaps those in which you may have never had the time to properly address at all.

A study published by the National Institute for Health showed that alcoholics were somewhere between 60 and 120 times more likely to complete suicide than those free from psychiatric illness.[2]  Additionally, although having a couple of cocktails may make it easier for you to talk to a stranger as it lowers your inhibitions, it can also negatively impact your judgment—for example, by drinking and driving.

Additionally, alcohol has been known to make people more argumentative and belligerent, especially when they are confronted about the issue. A study published by the World Health Organization estimates that approximately 55% of domestic violence perpetrators were drinking alcohol prior to the assault and that women who were abused were 15 times more likely to abuse alcohol.[3]

When it comes to your physical health, there is an overabundance of ways in which excessive drinking is bad for your body. Since alcohol provides little or no nutritional value and is often combined with high-calorie mixers, it can lead to obesity.

People who drink alcohol in excess are generally less physically active, thereby increasing the risk of heart disease and stroke.[4] Additionally, excessive drinking inflames the pancreas, making it more difficult for it to secrete insulin, thereby contributing to diabetes.

Advertising

Furthermore, excessive alcohol use can lead to liver damage, such as cirrhosis, in which the body is unable to properly remove waste products from the blood leaving the stomach and intestines. As a result, people with cirrhosis of the liver may appear jaundiced, swollen, and confused. A recent study published by Forbes indicated that even moderate drinking tracked with decreases in both grey and white brain matter, essentially interfering with brain functioning as it alters the brain’s chemistry and composition.[5]

With all of that being said, if you feel that alcohol use may be getting in the way of being able to maintain a healthy lifestyle, I recommend that you take a moment to consider these six simple ways to quit drinking alcohol to achieve a healthier mind, body, and soul.

1. Stay Away From the Bottle

If you happen to be a recreational drinker—someone who has a couple of drinks here and there, every so often or once in a blue moon—and you want to quit drinking alcohol altogether, the easiest way to quit drinking alcohol is just to stay as far away from it as possible. I mean it’s really that simple, isn’t it? Not so fast! Alcohol is everywhere, from the supermarket to the soccer field.

Even with all of the potential risks, people continue to drink alcohol at any number of social gatherings, business meetings, and even religious ceremonies, activities that are in many cases almost impossible to avoid completely. Sporting events, for example, all seem to be sponsored by sleek, sexy, and, at the same time, remarkably socially conscious breweries.

Nevertheless, although alcohol is everywhere, the next time you go out with your friends to your favorite hotspot, try ordering tonic water with lime, or perhaps even the virgin version of your favorite cocktail instead—like a pina colada or strawberry daiquiri—so you can keep the umbrella and just get rid of the rum.

2. Set Expectations With Others

Unless you are prepared to cut ties with all of your friends and family members who like to drink alcohol, be prepared to set certain expectations with them when it comes to drinking when you are around them.

Advertising

First, let them know that you are not judging them but rather, making a personal choice not to drink alcohol. Then, set clear boundaries with them by letting them know whether or not you are comfortable being around them when they choose to drink. Remember, you are the most powerful gatekeeper of everyone and everything that surrounds you.

3. Own Your Issues!

The first step to quitting alcohol—or quitting the use of any habit-forming mood-altering substance for that matter—is to first admit that you have a problem with it, whatever the problem may be. I suggest that you first start by identifying how alcohol has either already affected your life, or how it could do so in the future if you continue to drink.

Take a personal inventory of everything important to you, such as your relationship with your family and your faith, as well as the condition of your health and your personal finances. Then, carefully consider how alcohol could be negatively impacting each item. Set aside some personal quality time to journal all of your thoughts in black and white to help you see the situation from a more objective point of view. Take it from me, it’s not easy to admit that you have a problem, but once you do, it can be a very liberating feeling.

4. Ask for Help

Once you have admitted to yourself that you have a problem with alcohol, you can then admit it to someone else, preferably someone who can help you process your feelings and concerns in a safe, constructive, and non-judgmental way.

Although family and friends may be very supportive, you may want to work with a therapist who can offer a more objective perspective along with a variety of tools to not only help you stay sober but also process and ultimately work through any underlying issues that may have caused you to drink in the first place.

Furthermore, in the unfortunate event that you have become physically dependent on alcohol to make it through the day, medical supervision may be needed to help you manage any combination of withdrawal symptoms, including restlessness, anxiety, chills, nausea, and even potentially life-threatening seizures.

Advertising

5. Join a Support Group

When you are trying to defend yourself against a cunning, baffling, and powerful opponent, there is usually strength in numbers. Beyond reaching out for professional help to address any underlying issues that may be holding you or anyone else back from staying sober, joining a support group is an excellent way to strengthen your foundation for recovery from alcoholism.

Although caring friends and family may be able to provide you with unconditional love, members of your support group may also be able to offer a much more objective step-building approach for long-term sobriety. Fortunately, there are support group meetings available all over the world, you just have to look for one that meets your needs.

6. Make a Commitment to Stay Sober

After you have owned your issues and learned the tools to stay sober, the next step is to commit yourself to actually staying sober. Breaking a bad habit does not usually happen overnight. Typically, it’s a process that requires time and tenacity. There is no exception when it comes to quitting alcohol.

Nevertheless, many people find themselves frantically trying to stop drinking after any combination of unfortunate, uncomfortable, and sometimes unforgiving events, such as being fired from a job, having an argument with a loved one, getting caught driving under the influence, and experiencing medical complications associated with alcohol use, such as liver failure.

Final Thoughts

In the end, If you truly want to quit drinking, make an open and honest commitment to yourself that you will not only put away the bottle but that you will also take out the tools every day to stay mentally, physically, and spiritually sober.

More on How to Quit Drinking

Featured photo credit: Zach Kadolph via unsplash.com

Advertising

Reference

Read Next