Most of us go through the nights when we lay awake in bed and wonder 'Why can't I sleep'. Even if you know you haven't consumed caffeine and have worked enough to be tired, you won't stop scrolling through your phone. If this happens once in a while, it's okay. However, if sleepless nights are leaving you restless, it's time to look for solutions that address common barriers to restful sleep. A common cause of staying awake till late is related to insomnia, which can be due to alcohol consumption, caffeine intake, poor sleep environment or stress. While taking medication should be the last resolve, home remedies and other relaxation techniques are what you should aim for. Here are seven proven remedies to practice for peaceful and rejuvenating sleep.
Insomnia means trouble falling and staying asleep. It can also be due to sleep hygiene - behaviours like following the same routine of the sleep-wake cycle. The average sleep an adult needs is about seven to eight hours per night.
Why can't you sleep?
Insomnia is one of the reasons you have trouble sleeping or waking up too early. This can make you tired, and frustrated and also impair your sleep. Some of the symptoms of insomnia are difficulty falling asleep, falling asleep during the day, feeling tired or having trouble focusing and waking up during the night. Some of the most common reasons why you can't sleep are alcohol and caffeine intake, changing your sleep schedule, eating before bedtime, or any underlying health conditions such as acid reflux, cancer, chronic pain, diabetes, and heart disease linked to insomnia. Insomnia may also be a sign of certain mental health conditions such as anxiety, bipolar disorder, and depression.
Techniques and remedies to get good sleep
Getting a good night's sleep is important for overall health. Poor sleep quality can increase the risk of many chronic ailments like heart disease, and type 2 diabetes. It can also lead to anxiety and depression. Here are some remedies to follow for a good night's sleep.
Avoid alcohol and caffeine
Drinking alcohol may make you feel sleepy and can wake you up multiple times during the night to go to the bathroom. Alcohol also reduces rapid eye movement (REM) sleep which supports brain function. Similarly, caffeine can also hamper your sleep cycle as it can keep you awake for at least six hours.
Avoid blue-light screens
We all like surfing through the internet or scrolling down Instagram reels but electronics including phones, computers, and TV screens can affect your sleep-wake cycle. The blue light on the screen can adversely affect your sleep quality.