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March 25th

Why Can't I Sleep?


"What are the Reasons People Can't Sleep?"

By: Terrence Gaddis

  "Why can't I sleep?" It is a common refrain of millions of Americans. Although the estimates range widely, it is commonly understood that millions of Americans suffer from sleep deprivation - multiple sources quote the number of those suffering as high as one third of our population. Most of us do not think of it as an epidemic, but it truly is. The financial estimates of loss in the US due to sleep deprivation range up as high as $60 billion per year. But it is not the financial cost that is the most overwhelming: there is a human suffering cost that is even higher. For instance, it has been estimated that driver tiredness is involved in 30-40% of all heavy truck accidents. Sleep debt has also been linked to obesity, diabetes, and heart attacks. The lack of sleep our country endures has a significant impact on our lives.

SLEEP FACTS:

There are at least 84 different sleep disorders that have been identified by medical researchers and health practioners.

But that still leaves us with the question: "why can't I sleep?"

As with most maladies and inflictions, the answer is complex. The root source of our lack of sleep is not singular. In fact, the source of our tiredness and sleep debt includes multiple reasons ranging from physiological to psychological to environmental disturbances. Although the causes are varied, there are some patterns and commonalities to the source our tiredness. Some of the most frequent answers to the question "why can't I sleep?" include:

Clockwatching
Many people who have trouble sleeping continually glance at the clock to see what time it is. This simply induces more worry and stress about how tired they will be the next day and becomes a self-fulfilling prophecy. Do not look at the clock once you get into bed. Clockwatching will not help you sleep.

Caffeine
As we know, caffeine is a stimulant, which can interfere with you sleep and relaxation patterns. Caffeine can remain in your body for up to 14 hours. One strategy is to simply limit your caffeine intake as you get farther into your day.

Sleeping has Become a Job
Some people dread trying to sleep so much that it literally becomes a job or a chore for them. This only increases stress and anxiety levels making it more difficult to sleep. Try some of the other suggestions on this list and see if your anxiety about sleep has decreased enough to make it a more stress free event.

Alcohol
Alcohol prevents the brain from getting into deep REM sleep. After drinking, the human brain only achieves light sleep and poorer quality sleep - which increases your sleep debt.

Smoking
Like caffeine, nicotine is also a stimulant that impacts your heart. This stimulation can impact your sleep patterns and quality of sleep. Additionally, the longer periods of sleep can also induce nicotine withdrawal which also impacts the quality of sleep.

Irregular Schedule
Sleep routines help the body/mind form patterns that make it easier for people to cope. Sleep routines work the same. The more regular your routine, the easier it becomes. Avoid sleeping in on weekends, or staying up beyond normal waking times, disrupts this pattern.

Lighting
Lighting signals the mind and body. Sleeping in the dark signals the body to sleep, while bright light helps the mind and body wake up. Ensure your environment aligns these signals for better sleep quality.

Eating
Not eating enough, or eating too much just prior to sleep are also potential sleep disruptors that can impact a person's sleep patterns. Avoid either situation to increase your sleep satisfaction.

Exercise
Another answer ot the why can't I sleep question involves the amount exercise a person has. Physical exertion of 20-30 minutes a day tends to assist inviduals quality of sleep at night. Avoid exercising three hours prior to going to bed as it can interfere with your sleep.

Napping
For many, napping actually interferes with night time sleeping. Avoid napping if you find difficulty sleeping at night when you do so. Shorter naps (10-15 minues) tend to have less impact on night time sleep.

Liquid Intake
Excessive liquid intake increases pressure on your bladder. This increased pressure can interupt night time sleep. Avoid exessive liquid consumption late at night.

Medicine
Some medicinces have side effects that can include difficulty sleeping. If you find this to be the case, talk to your doctor.

Remaining in Bed When You can not Sleep
If you have been having trouble sleeping after 30 minutes of trying, get out of bed. Do something calming and relaxing and try going back to bed when you are ready.

The final answer to the why I can't sleep question may be a sleep disorder. If you have considered many of the above causes and explored the possible solutions and you are still having trouble sleeping, then maybe it is time to consult a physician. There are at least 84 reported sleep disorders. If you have addressed these common behavioural, diet, and environmental causes it may be time to speak with a medical professional and seek out their opinion.



Source: http://www.Go-to-Sleep.net

Terrence Gaddis has been fascinated with sleep maladies since suffering through a case of insomnia in his youth. From this time forward, he has studied all the causes, treatments and news about this phenomenon.

Go-to-Sleep.net is a website dedicated to the study of sleep. Everything that you could want to to know about how to go to sleep, including: sleep disorders, causes, cures, and studies.

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A Good Sleep              

A good laugh and a long sleep are the best cures in the doctor's book ~Irish Proverb