9 Common Causes Of Poor Sleep At Night That You Should Know About

In this article, we have gathered nine common causes of poor sleep at night that you should know about.

Insomnia is a common sleep condition that affects up to 35% of people. It's associated with difficulty falling asleep, remaining asleep all night, and sleeping as long as you'd like in the morning. Insomnia can lead to various complications such as excessive daytime sleepiness, lack of attention, and significant health consequences from sleep deprivation. That’s why it is essential to know for sure what makes you sleepless. In this article, we have gathered nine common causes of poor sleep at night that you should know about.

1. Stress

In addition to the fact that stress can make you anxious and sleepless, it can also affect your overall health. The stress hormone called cortisol suppresses the production of a sleep hormone called melatonin. Different people cope with stress in different ways. The most popular of them are yoga, aromatherapy, and meditation.

2. Increased coffee consumption

People who have poor sleep at night may drink a lot of coffee throughout the day. But you should know that coffee contains caffeine, a central nervous system stimulant that can make you stay awake at night. That’s why it is better to limit coffee consumption and drink it only in the morning. 

3. Light bedroom 

Excessive light in your bedroom can also lead to insomnia. This is because melatonin can only be produced if the room is dark enough. Street lights, TV, and blinking lights on gadgets can interfere with good sleep at night. That’s why it is better to unplug all the gadgets and hang blackout curtains. 

4. Using your phone before bedtime

If you like to lay in bed with your phone before bedtime, it is not surprising that you may not want to fall asleep. As mentioned above, light (especially bright and artificial) interferes with melatonin production. So you need to turn off your phone at least an hour before going to bed. 

5. Back pain

Back pain is a quite common issue for many people. If your back pain is severe and/or persistent, you may toss and turn in your bed for hours to find a comfortable position for sleep. In this case, it is better to visit a spinal center to define the exact cause of your pain and undergo proper treatment. 

6. Uncomfortable mattress

An uncomfortable mattress can also make you sleepless, especially if it can’t hold your spine properly. To have a good sleep at night, you need to choose a medium-firm mattress. You can also try to change the  pillow’s position, since a too flat or high pillow can cause improper spine curvatures during sleep. 

7. Late supper

Having a substantial meal at night is a bad choice since it can affect not only your hips, but also your sleep. Heavy meals and spicy foods can be difficult to digest, and they can also cause sleeping issues if eaten late at night. Additionally, eating right before going to bed can provoke heartburn.

8. A sedentary lifestyle

A lack of physical activity can lead to many health issues and affect your sleep as well. Regular exercise has been linked to better sleep. Exercise causes changes in your core body temperature, relieves symptoms of anxiety and depression, and may help realign your internal body clock. 

9. Daytime naps

It may seem logical to have a nap throughout the day if you can’t sleep at night. But the reality is that daytime naps can interrupt your circadian rhythm so you may not want to fall asleep in the evening. This creates a vicious circle that can be quite difficult to break. That’s why it is better to avoid napping, especially in the late afternoon or evening.

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