If you are not taking prescription drugs which can interfere with sleep, here are the most common causes of your sleep problems:
- Stress, Anxiety and Depression
Studies show that links between stress, anxiety and depression are strong. According to a research published on Dialogues in Clinical Neuroscience, about three quarters of depressed patients have insomnia symptoms.
How to fix:
– Take time to recharge: Plan a trip on weekend, hang out with friends, meditation, spend time in nature, go to music concerts, watch animated movies or take care of your garden can give yourself some mental wind-down time.
– Exercise: Regular exercise and physical activities help your body release endorphins – the brain chemicals that trigger a positive feeling in the body, similar to that of morphine.
– Practice breathing techniques to reduce stress and anxiety with Dr. Weil. See the instruction here.
- Use electronic devices such as laptop, mobile, TVs and eReader before bedtime
Studies show that exposure to blue light emitted by electronic devices alters sleepiness and suppresses melatonin levels (melatonin is a hormone made by the pineal gland , a small gland in the brain that helps control your sleep)
How to fix: Avoid using electronic devices 2 hours before bedtime may help improve the quality of your sleep.
- Low melatonin level
How to fix: The results of a study presented at the Experimental Biology 2014 meeting show that drinking tart cherry juice twice a day can help you sleep 90 more minutes a night.
- Drink caffeinated beverage
Most coffee and tea contains a lot of caffeine which can keep you awake enough to disrupt your sleep.
How to fix: Cutting down on your caffeine intake, especially caffeine consumed in the evening can greatly improve your sleep.
*Please do aware that all information on my site is not meant to take the place of advice by doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional.