February 21, 2022

10 Reasons You Can’t Sleep and What To Do About Them

Radiant Health

Getting enough sleep is a vital part of a healthy lifestyle, as important as nutritious food and exercise. Most adults need 7-8 hours of sleep at night.  Insomnia is short or poor quality sleep, that affects functioning during the day. It can be trouble falling asleep, waking up a lot with trouble returning to sleep, waking up too early in the morning, or feeling like you haven’t slept at all.

Insomnia is a very common problem, affecting both mental and physical health. It can make you feel tired all day, irritable and depressed. It may lead to trouble thinking clearly and concentrating. Chronic insomnia increases your risk of high blood pressure, heart disease, and diabetes.

Acute insomnia is in response to a stressful or traumatic life event and can last a few days to a few weeks. Chronic insomnia means sleep problems occur at least three nights a week, for more than a month. It doesn’t take long before you’re worrying about worrying keeping you awake. These are the top 10 causes of insomnia:

  1. Depression and/or anxiety
  2. Depression and/or anxiety
  3. Chronic pain, such as fibromyalgia or arthritis
  4. Gastrointestinal problems, such as heartburn
  5. Sleep disorders, such as sleep apnea
  6. Stroke
  7. Alzheimer’s disease
  8. Menopause
  9. Some medicines, such as those used to treat allergies, asthma, colds, or heart problems
  10. Caffiene, tobacco, alcohol, and recreational drugs
  11. Poor sleep environment, such as too much light or noise

10 Ways to Sleep Better

  1. Keep a consistent schedule – go to bed at the same time each night.
  2. Avoid caffiene, nicotine, and alcohol late in the day or evening.
  3. Get regular physical activity, but not within three hours of bedtime.
  4. Don’t eat a heavy meal within 2-3 hours of bedtime; a light snack at bedtime may help you fall asleep.
  5. Keep your bedroom dark, quiet and cool; a fan or “white noise” machine can help.
  6. Follow a routine to wind down before sleep, such as reading a book, or listening to music.
  7. If you don’t feel drowsy or can’t sleep after 20 minutes, get out of bed; read or do a quiet activity until you’re sleepy, then return to bed; you may need to repeat this step.
  8. If you lie awake worrying, make a “to do” list before bed; you may rest more easily when you have a plan for those worries.
  9. Use your bed only for sleep and sex.
  10. Avoid napping. If you must nap, limit rest to 30 minutes; don’t nap after 3 pm.

See your doctor about insomnia that persists, especially with daytime symptoms, BEFORE buying or using an over-the-counter (OTC) sleep medicine. If your doctor suggests an OTC or prescription medication, read and follow the instructions.

Sleep medicine can have potentially deadly effects while awake – confusion, light-headedness, drowsiness, amnesia, and sudden dropping off to sleep can occur. When it’s time to stop using sleep medicine, see your doctor. Some medicines must be stopped gradually.

Radiant Health

Radiant is a bi-annual print and digital health magazine dedicated to the discerning African woman and her journey to wellness through health, beauty and culture. Available at Barnes & Noble stores and other retailers (see stockists) and online. Ships worldwide. Subscribe to our newsletter and get a free digital copy of issue No.06.

Article reviewed and approved by Dr. Didi Emokpare
Content provided in partnership with Radiant Health Magazine

Read more
You might also be interested in these
Health + Wellness
Getting behind youth in the fight against HIV/AIDS in Nigeria

Chinyere Amobi

In September 2018, Dr. Juliet Iwelunmor of Saint Louis University in the U.S. received a $2.3 million NIH grant to expand youth-friendly HIV self-testing in Nigeria. Currently, Nigerian youth represent more than ten percent of the HIV youth burden worldwide. As a country, Nigeria ranks ...
Read More
Food
11 Delicious Ways to Eat More Beans, Peas and Lentils

Cordialis Msora-Kasago

The Food and Agriculture Organization is urging us to not only eat more pulses but also learn why they are excellent additions to our diets.Defined as seeds that grow in pods, pulses include dried beans, dried peas, lentils, bambara nuts and chickpeas. In addition to being relatively ...
Read More