Do you lie awake and wish for a good night’s sleep? Perhaps your circadian rhythm may be off. You may ask, “Why am I sleepy but can’t sleep?” There are a number of reasons that this may happen. We can look at 8 causes of insomnia, how insomnia affects our fitness and our health, and 21 proven sleep-inducing methods of dealing with insomnia so you can get a better night’s rest.
As many as 35 percent of American adults suffer from insomnia at one time or another. Are you one of them?
Why You Need a Good Night’s Sleep
Getting a good night’s rest is as important as every other good health routine. Getting too little sleep on a regular basis, is linked to all kinds of health issues, from Type 2 Diabetes, to increased blood pressure and heart problems. Weight gain or your likelihood of catching a cold may also be related to your lack of adequate rest.
Sleep is important for us to be fit and healthy. We should do what we can to see that we get the rest that we need. Some reasons for this may be difficult for us to control, while sometimes we can quite easily remedy the situation and get a good night’s rest.
What is the Main Cause of Insomnia
Some the most common causes of chronic insomnia are often stress, daily life, or poor habits.
A common cause of insomnia is stress. You might be occupied with concerns of school, work, finances, or family. This may keep your mind distracted at night when you should be sleeping.
You sleep habits often suffer when you must work during the night. If you need to sleep when the sun is shining, or you regularly must adjust your shift work on a daily, weekly, or monthly schedule, your body has a hard time to adjust.
#3 Sleep Apnea or Restless Legs Syndrome
These two conditions also cause disturbed sleep. Those with restless legs find it hard to settle down to a sound sleep, and those with sleep apnea are often wakened during the night.
#4 Chronic Pain.
If you have health issues that leave you in chronic pain, you may find that sleep evades you. Magnesium creams or arnica creams help with painful muscles.
The occasional use of Tylenol may help reduce pain and then you body can relax and get some rest. There are many pain relievers available.
With this in mind, you must take into consideration, that over-the-counter drugs put extra stress on your organs and should be used only when needed.
If you are a woman, monthly hormonal shifts may make sleep disrupted as well as during pregnancies.
#6 Eating a Heavy Meal Right Before Bedtime
When the digestive system is hard at work digesting a heavy meal, it is difficult for the rest of the body to shut down for a good night’s sleep.
#7 Jet Lag.
Travel is often to blame when you travel out of your normal time zone. Your circadian rhythm is disrupted. The sleep-wake cycles of your internal clock must readjust to a new time zone.
#8 Your Own Irregular Habits
Staying up late for social functions, watching TV until late at night, too much screen time, these things could all be the cause of insomnia. In fact, extra exposure to “blue light” puts stress on your circadian rhythm.
How Does Insomnia Affect Fitness
If you have insomnia, you are not going to be able to perform at your peak. You will have slower reaction times, which would affect sports and daily activities like driving. Higher risk of accidents is reported by those who have inadequate rest.
How Does Insomnia Affect Health
Affect Your Immune System
According to the Mayo Clinic, a lack of sleep can affect your immune system. Studies show that if you are lacking in good quality or proper quantity of rest, you body will find it harder to fight off viruses, such as the common cold.
If you do get sick after getting exposed to the common cold virus, how quickly you recover may in part, depend on getting a good night’s rest and consequently staying fit and healthy.
Increased Risk of Chronic Disease
To reduce stress, blood pressure, control blood glucose levels, and decrease inflammation in your body, you need to be well rested. With this in mind, sleep, health, and fitness, go hand in hand. You need to be in charge of getting to bed in good time so you can get a healthy amount of rest for you to function without adding stress to your body.
Some Proven Sleep-inducing Methods
Here are 21 home remedies that you can try so your 40 winks can last the entire night!
#1 Bedtime Rituals
Have a routine as you prepare for bedtime. Make your bedroom a pleasant place to be. It is not a good idea to share your bedroom with your workspace.
When your computer is in your bedroom, it signals that your workday is not over. Then your mind will keep pace, and not want to relax. We need a good place to unwind.
#2 Have a Regular Bedtime
Have a regular bedtime. Go to bed and get up at the same time each day. Be consistent even on weekends. Set the alarm to wake up the same time each morning to train your body to wake up at a consistent time each day.
#3 When is it a Bad Time for a Nap?
A twenty-minute nap early in the afternoon may help you make it through the rest of the day. Naps in the late afternoon can keep you awake at night.
Limit the number and length of naps you have during the day. It may seem like a great way to catch up on lost sleep, but it will affect the quality of the coming night of sleep.
#4 Exercise Early in the Day
Exercise early in the day will help you sleep better during the night. Get regular exercise at least 3 to 4 hours before bedtime so you give your body time to slow down to a relaxed pace before bedtime. Whereas exercise right before bedtime will get your heart rate up and make it harder to fall asleep at night.
#5 Plan Ahead
Plan your next day before you go to bed. Write down in a list the agenda for tomorrow. That list will be there in the morning, then your mind does not have to actively concentrate on what needs to be done in the morning.
To tell the truth, I like to take a pen and paper and put it on the nightstand. I find if I wake up during the night with something concerning the following day, it works wonders to write it down during the night. Then I can go right back to sleep and deal with it the next day.
#6 Reduce Stress
Reduce stress in your life. Deep breathing can calm you down. Stress causes a lot of muscle tension. Progressive muscle relaxation helps you achieve a relaxed response, to say nothing of slowing your heart rate and decreasing your blood pressure to prepare you for a good night’s sleep.
#7 Meditation and Relaxation Techniques
Visualization, relaxation response, mindfulness, and breathing exercises are all ways to slow down your brain to get you to a place where you can lay the activities of the day aside and welcome a good night’s sleep.
Mothers know how gentle lullabies can soothe a baby to sleep. Quiet gentle music can help to slow your thought processes down and lull you off to a sound sleep as well.
Gentle music slows your heart rate to help you fall asleep and give you a better-quality sleep.
#9 Slow Down Before Bedtime
Just before bedtime is not the time to watch horror movies. Even watching the late-night news can raise your pulse and get your mind active so it is hard to sleep. Because of this, it is a good idea to catch up on the news in the morning.
#10 Electronic Devises
How often do you reach for your electronic devises before bedtime to make a last-minute check on the latest of the day’s activities.
Turn off electronic gadgets at least 1 hour before bedtime Among the visible light spectrum, blue wavelengths have the most powerful effect on your sleep-wake internal body clock.
Natural and artificial blue light can boost your alertness. Too much blue light can keep you awake when it is time to go to bed.
Blue light blocks a hormone called melatonin, and it is melatonin that makes you sleepy. There are blue light-blocking glasses that are sold online to help block out the blue light.
Melatonin is a natural hormone produced by the pineal gland in the brain and released into the blood stream for use by the body.
Recently many people in North America have become interested in other sources of melatonin such as capsules or pills to address sleep issues.
In the United States melatonin is sold as a dietary supplement. Although melatonin is not for everyone, it does seem useful in improving sleep in some. Current research shows that it may be useful in certain situations for both adults and children.
#12 Home Light Therapy Units
According to the Sleep Foundation, light therapy can be helpful for people with insomnia, circadian rhythm sleep disorders, and some types of depression. Your doctor may recommend light therapy if you experience some sleep related issues.
#13 A Weighted Blanket
Weighted blankets are good to help you have a better quality of sleep. They have become quite popular in recent months, and are advertised, for just that reason, to promote better quality of sleep.
Occupational therapists have used weighted blankets for years to help their patients relax. Researchers at the Yale Child Study Center have been aware that weighted blankets have been useful to help some people with autism feel calm and more comfortable.
#14 Yoga, Tai Chi and Insomnia
In a study of 320 older adults, published by JAMA Network Open, found that practicing tai chi daily, helped those who practiced it to sleep more soundly and wake up fewer times during the night than those who did not practice tai chi.
Doing yoga before bedtime can help you relax for a good night’s sleep.
#15 Avoid Stimulants like Nicotine, and Caffeine
The effects of caffeine can last for up to 24 hours. There are significant chances that it will inhibit your sleep. It may also cause you to wake up numerous times during the night.
Alcohol may have a sedative effect at the beginning of the night, only to lead to a night of disturbed, restless sleep. Alcohol interacts with numerous medications, so it is best to discuss its use with your doctor.
#17 Chamomile Tea
While there has be a limited amount of research of chamomile tea and insomnia, it does however seem to indicate that you can fall asleep quickly and waken less frequently during the night by drinking chamomile tea before bed.
Simply enjoy a refreshing cup of chamomile tea 30 to 60 minutes before bedtime and see if you can confirm these results!
#18 Cognitive Therapy
Try Cognitive Therapy . Speak with your doctor, counsellor, or therapist to see if you can find help through Cognitive Behavioral Therapy.
Treatment often takes from between 6 to 8 sessions. It can help you deal with the challenges of worry that may occur before bedtime, missed sleep from the day before, or anxiety about past experiences with insomnia.
After identifying these, you can evaluate them objectively, and deal with them in a positive manner.
Accupressure is something that you can do on yourself if you have trouble sleeping. By activating certain pressure points on your body, it can help you relax for a refreshing night’s sleep.
How does aromatherapy help insomnia? As the aroma transmits signals to the brain, it can condition you to fall asleep with a certain kind of scent.
Which essential oil helps you sleep? Lavender is one of the most popular and commonly used essential oil as a sleep aid. Studies have shown that lavender not only helps you fall asleep, but it helps you have a better quality of sleep throughout the night.
Studies show lavender to be helpful in reducing anxiety levels in patients as well.
#21 Food and Insomnia
Most people have experienced how food and drinks can affect their energy and alertness. According to the Sleep Foundation, there are some foods that may make it easier to get a better night’s sleep.
Some research has found that kiwi are rich in numerous vitamins, minerals, and vitamin C. People who ate 2 kiwis one hour before bedtime found that they fell asleep faster and had a better-quality rest.
Similar benefits were found from drinking one to two servings of tart cherry juice per day which can improve your quality of rest. Tart cherries have an above-average concentration of melatonin in them.
If you find you still can not sleep. Here are some suggestions that you may find helpful.
If you haven’t fallen asleep within 30 minutes, don’t just lie there. Get up and do some quiet activity. You could:
- Drink a cup of Chamomile Tea
- Do yoga poses
- Quiet music
Is Excess Weight Causing You to Snore and Wake Up?
About half of North American adults snore from time to time.
- If you are overweight or take some medications, it may make it more likely that you snore, sounding as if you are sawing logs.
- If you have a stuffy nose, it is more likely that will you snore. Over-the-counter medications or nasal strips may help open those airways.
- Sleeping on your back makes it more likely that you may snore. Side sleeping is a quieter way to get your rest.
A a more serious condition called obstructive sleep apnea, is a condition in which a person repeatedly stops breathing for brief periods of time as you sleep.
It may make you gasp for your breath or wake up during the night. Talk with your doctor if you think you may have sleep apnea. He may recommend that you use a device to help you breathe while you sleep. Occasionally they can correct the condition with surgery.
Consequently, if you think that you have sleep apnea, you should discuss this with your medical practitioner.
We have looked at 8 causes of insomnia, how insomnia affects our fitness and our health, and 21 proven sleep-inducing methods of dealing with insomnia so you can get a better night’s rest.
So, if you are asking, “Why am I sleepy but can’t sleep?”, you should find quite a list above of things that you can try. Give these tips a try and see if you can find a natural home remedy for you to get a better night’s rest.
Please Leave a Comment
I would love to hear from you. What tips help you fall asleep quickly and stay asleep until morning? What tip haven’t you tried yet? How do you think good fitness is related with how well rested you are?
Disclaimer: I am not a doctor. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.