Here are the Common Reasons

Sweet dreams are made of…well, actually dreaming. But this requires falling asleep and maybe you’re having some trouble in that department lately.

Feeling tired but still can’t sleep? If you’re lying awake in bed, waiting impatiently to fall asleep or trying and still not succeeding, you may be questioning why. First things first, let’s get into the basics of what makes up a normal sleep cycle.

Why can’t I sleep?
Understanding your sleep cycle

Sleep is an essential part of our Circadian Rhythm: our 24 hour internal clock that cycles between day and night (read: awake and asleep).

Sleep is the time that our bodies rest, recover and restore for a new day. And a good night’s sleep is brought on by natural cycles of brain activity. Once we close our eyes and seep into dreamland, we should be going through three stages of non-REM (NREM) when our bodies are progressing into deep sleep. This is followed by the rapid eye movement (REM) cycle, also known to be linked with dreaming. Normally during a healthy sleep rhythm, we go back and forth between both these cycles.

If our sleep is interrupted or we’re not able to repeatedly cycle between NREM and REM, we’re not sleeping deep enough. As a result, you feel exhausted, frustrated and drowsy. Read on below to find out more about why you can’t sleep and what you can do about it.

Why you’re not sleeping: common causes

Some of these may be predictable, while others may be surprising. Often though, the reasons are deeper than just going to bed too late. Here are some potential causes of your sleep disruption:

Insomnia

One of the most well known reasons for disrupted sleep is insomnia: the inability to fall asleep. Insomnia is a complex sleep condition when you don’t feel like you get quality, restful sleep. You wake up frequently throughout the night and wake up feeling exhausted. Usually acute insomnia is a short-term stress induced condition, but it could also be more chronic and long-term. Double check with your physician to see if this could apply to your situation.

Caffeine

This one’s a given, but you may want to track when you’re drinking caffeinated beverages as they may be stopping your beauty sleep. And caffeine is not just limited to coffee. It could also be tea, energy drinks, soda, and even chocolate. Beth Ann Malow M.D., says, “if you’re having trouble falling asleep, eliminate it after lunch.” As caffeine’s stimulatory effects remain in the body for several hours – stick to your morning coffee or tea in moderation. If you’re looking to eliminate morning coffee altogether, check out these tips on how to wake up without coffee.

Electronics (Bluelight)

We’re surrounded by our screens and the electronics we own have an LED blue light that tells our brains it’s daytime, thereby prolonging our sleepiness. It specifically suppresses melatonin, a natural hormone that signals to our bodies when it’s time to go to bed. And according to this study, looking at an iPad can lower melatonin levels by 23%. So if you’re binging Netflix or scrolling through Instagram every night, then that could be an indicator of sleeping problems.

Restless Legs Syndrome (RLS)

RLS is a nervous system disorder that causes the urge to move your legs. And unfortunately, people who experience RLS feel uncomfortable leg and foot sensations during the night when they are trying to fall asleep. They feel the urge to move their legs for relief and as a result, are too distracted to sleep. If this sounds like you, you may want to chat with your physician to come up with treatment solutions.

Daytime Naps

Okay – let’s get this straight. Naps are not a bad thing if you need them during the day, but they may be interfering with your ability to sleep at night. Consider how long you’re napping and when. Aim for 20-30 minute power naps no later than 4 pm.

Medications

If you’re on any regular prescription medications, they could be interfering with your sleep cycle, especially if they make you urinate often throughout the night. Some medications that may induce sleep trouble include asthma and high blood pressure prescriptions. Even some cough, cold and flu medications could be negatively affecting your sleep. Check with your pharmacist to ask about yours.

Sleep apnea

Snoring loudly, otherwise known as sleep apnea, can severely obstruct our airways and make it difficult to stay asleep. When this happens, our throat muscles relax a little too much and our breathing constantly stops and starts. While loud snoring is a common sign, not everyone with sleep apnea snores. Common signs and symptoms can include gasping for air during sleep, excessive daytime sleepiness or waking up to a headache and dry mouth. Consult your doctor to confirm if any of these indicators are happening to you.

Stress

Your inability to fall asleep could be due to one or more of the reasons we mentioned above, or it could be stress and anxiety that’s keeping you awake. If you have a never ending pile of stress on your plate, then that continues to grow when you’re left to your own mental thoughts at night. Once those stress wheels start turning, it’s hard to focus on anything else, let alone slip into sleep mode. Consult a therapist if your anxiety is persistent and create a soothing bedtime routine to transition into rest mode.

Bed confusion

This might be a surprising reason. If you’re sharing anything other than a good night’s rest or intimacy in your bed, then your mind could be confusing your bed with other activities. Even if you’re laying in bed coloring or watching TV, our brains respond to this as a cue that it’s not a place to fall asleep. Keep your bed limited to a sleep and sex zone only.

Try these tips if you’re having trouble falling asleep

Instead of watching the clock tick by as you lie awake, try incorporating these tips into your day/night to get your snooze on:

  • Adjust your body’s clock: Go to bed at the same time every night and try waking up at the same time every morning.
  • Create a bedtime routine: About 30 minutes before you start to fall asleep, set up your mind for relaxation and do something that helps you wind-down. This means no last minute checking of emails, try reading a book instead!
  • Avoid technology: Instead listen to soft music, read, do some light yoga or journal.

  • Meditate: Calm your mind with some deep breathing exercises and imagine you are in a peaceful environment.

  • Exercise: We’re not saying do heavy cardio before you go to bed, but adding regular exercise into your days can help your body settle into sleep.

Bad sleep is already a morning mood killer, but if we’re continuously having trouble falling asleep, it can be downright risky for our long term health and wellbeing.

Getting clear on what is robbing you of sleep will be the first step to getting back to dreamland. Just always consult a doctor to make sure you’re getting the right answers for your situation.